The #1 Spice for Weight Loss, According to Dietitians

The #1 Spice for Weight Loss, According to Dietitians

When it comes to weight loss, every small change can add up, including how you season your food. Research suggests a common spice you probably already have in your cabinet may help support your weight loss efforts. Switching up your flavoring routine may enhance your metabolism, promote healthy weight maintenance, and more.

The #1 Spice for Weight Loss

The top spice for weight loss is cayenne pepper, otherwise known as the dried and ground version of the spicy cayenne pepper plant. Cayenne pepper has an active compound called capsaicin, which has been studied for its connection to weight loss and metabolism.

How Cayenne Pepper Affects Weight Loss

"Cayenne pepper has an active compound called capsaicin, which has been studied for its connection to weight loss and metabolism. Some research reveals a connection between capsaicin in cayenne pepper and the increase in the body’s heat production (also called thermogenesis), which can slightly increase metabolism for a short period and potentially help support weight loss," says Toby Amidor, M.S., RD, CDN, award-winning nutrition expert and Wall Street Journal best-selling author of "Health Shots." "In addition, cayenne may help to reduce appetite and cravings, which can promote a calorie deficit for potential weight loss," says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of "2 Day Diabetes Diet" and creator of "The Blood Sugar Fix."

Ways to Add Cayenne Pepper to Your Diet

According to the U.S. Department of Agriculture (USDA), ground spices last for up to 3 years in the cabinet, so stock up on cayenne pepper to use in cooking. "Cayenne pepper has a strong kick so only a touch is needed to add flavor to savory dishes," says Amidor. Palinski-Wade suggests adding a touch to soups, stews, marinades, roasted vegetables, and stir-fries. You can also sprinkle a dash onto raw dishes, like eggs or salads.

Other Tips for Healthy Weight Loss

Adding cayenne pepper to your food or supplementing with capsaicin may help your health goals, but this one habit won’t lead to weight loss alone. "There is no magic answer to weight loss and it always comes down to eating a well-balanced diet with a variety of foods," says Amidor. Here are some other tips for losing weight in a healthy and sustainable way:

• Eat well-balanced meals. "If you’re looking to feel fuller longer, make sure your meals and snacks include healthy fats, protein, and/or fiber—these 3 nutrients help to keep you satisfied," says Amidor.
• Eat more protein. Palinski-Wade recommends aiming for 20 to 30% of total calories from protein. "Protein helps to increase satiety at meals, which can be beneficial in helping you stay on track with a calorie-controlled meal plan," she says.
• Eat plenty of fiber. Fiber helps slow down digestion and helps you feel full, which can help you eat more mindfully at meals and curb cravings.
• Prioritize sleep. "Just one night of poor sleep can increase appetite and trigger cravings while zapping energy and making it hard to be physically active," says Palinski-Wade. Focus on sleep quality and quantity to feel your best and support your health goals.

The Bottom Line

Cayenne pepper has been studied for its connection to weight loss. Supplemental versions of the spice may help slightly increase metabolism, resulting in greater calorie burn and potentially higher weight loss. Plus, it can be used in a variety of ways in the kitchen. Yet, consuming cayenne pepper alone will not guarantee weight loss. Practicing healthy eating and lifestyle habits can help you maintain a healthy weight for the long term.

FAQs

Q: Is cayenne pepper safe to consume for everyone?
A: While cayenne pepper is generally considered safe, some people may experience adverse effects, such as digestive issues, irritate conditions like GERD, or interact with certain medications.

Q: How much cayenne pepper should I use?
A: A little goes a long way! Start with a small amount and adjust to taste, as cayenne pepper can be quite potent.

Q: Can I use cayenne pepper in cooking?
A: Absolutely! Cayenne pepper is a versatile spice that can be used in a variety of dishes, from soups and stews to marinades and roasted vegetables.

Q: Are there any other spices that can help with weight loss?
A: While cayenne pepper has been studied for its connection to weight loss, other spices like ginger, turmeric, and cinnamon may also have benefits for weight management and overall health. Consult with a healthcare professional for personalized advice.