Mustard Seeds
If your idea of the perfect weight loss meal is plain chicken or fish
with a salad and brown rice, then you're missing out on some major
ingredients shown by reams of research to help the body burn fat: herbs
and spices.
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Herbs and spices
are the best way to add flavor to food for no extra calories, sugar,
sodium, or other junk—which is critical to do when you're trying to lose
weight. Why? It's pretty simple: Research shows that if you don't like
the taste of what you eat, you're much less likely to stick to any diet,
no matter how disciplined you are. Herbs and spices add a significant
amount of flavor to food and can turn, for example, that piece of plain
chicken into a restaurant-worthy meal, thanks to just a little rosemary,
paprika, sea salt, and ground pepper.
What's
more, many herbs and spices can actually boost your metabolism and help
your body burn fat more quickly. Here, 13 herbs and spices with
science-backed powers to help you lose all the weight you want in the
New Year.
Turmeric
This
brightly colored yellow spice may help your body burn fat, according to
a 2009 study from Tufts University that found that mice fed
curcumin—the active ingredient in turmeric—lost more fat than those on
the same diet with no curcumin. A "warming spice," turmeric increases
body heat, which, in turn, can boost metabolism. The spice also has a
host of other health benefits, from helping fight Alzheimer's disease to
keeping hormones in check during "that time of the month." Try adding
turmeric to soups or stews or sprinkle over roasted veggies or nuts.
[post_ads_2]Cayenne
If you've ever accidently added too much of this to foods, then you
know that cayenne is a warming spice in a big, bad, major way. This
means that, similar to turmeric, cayenne raises body temp, helping to
boost metabolism. In fact, adding the spice to food can help you burn up
to 100 calories per meal, according to Lauren Minchen, RD. Try
sprinkling ground cayenne on roasted nuts or in soups, scrambled eggs,
or homemade dressings or dips for an extra kick.
Cinnamon
This
classic holiday spice has been shown to balance blood sugar, helping to
curb cravings and keep you feeling full for longer. While you might
already sprinkle some cinnamon in oatmeal, you can increase your daily
intake by mixing the spice in cottage cheese, plain yogurt, or your
favorite brew to make a more fragrant tea (and many more things!).
Cinnamon also makes a great addition to savory spice rubs and marinades
for meat.
[post_ads_2]Garlic
It may cause stinky
breath, but eating more of this herb can help your body burn fat,
according to a study that found that mice on a diet with garlic lost
more weight in 7 weeks than mice without it. While the results haven't
been proven in humans, there's definitely no harm in adding more to your
meals. If nothing else, the pungent herb makes food tastier, especially
when you opt for raw garlic, which also has more good-for-you
nutrients. (And don't throw out your sprouted garlic either.)
Cumin
Cumin
is the little spice that could: Just one teaspoon added to one of your
meals per day can help you burn up to three times more body fat,
according to a recent study conducted on overweight women. That's great
news, especially since cumin is so universal, great for adding flavor to
almost any food. Try it in everything from soups, stews, dressings, and
dips to stir-fries, rubs, marinades, and even flatbreads and other
savory baked goods. (Check out these foods that burn belly fat faster.)
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Cardamom
Cardamom
is another one of those thermogenic spices, meaning it helps boost body
temp and metabolism. A favorite in Indian cuisine, cardamom is
fantastic mixed with nutmeg, cinnamon, cloves, and ginger for a homemade
curry blend or chai tea. You can also try adding some of this citrusy
spice to baked goods, coffee, or gamey meats like lamb.
Ginger
Like
cinnamon, ginger helps control blood sugar, meaning it can help prevent
a spike in your glucose levels after a sugar- or carb-rich meal. The
spice also has the same fat-burning, or thermogenic, properties as
turmeric and cayenne, according to Barbara Mendez, RPH, MS, an
integrative nutritionist in New York City. Grate fresh ginger into
stir-fries, over baked fish, or into fruit salad or tea.
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Dandelions
While
many gardeners consider dandelion a pesky weed, the plant is becoming
more popular among chefs and home cooks as a nutritious way to add
flavor to meals and drinks. As it turns out, the "weed" has some weight
loss benefits, too, helping to reduce bloat while increasing your intake
of vitamins like A, C, and E, along with minerals like iron and
potassium.
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Black Pepper
Like
ginger, black pepper boasts plenty of fat-burning properties. The spice
has also been shown to block the formation of new fat cells, Mendez
says, which can help prevent weight gain in the first place. If you
don't already, try adding black pepper to just about everything you
eat—it's even great in traditionally sweetened foods like yogurt,
cottage cheese, and oatmeal.
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