SPICE UP YOUR FASTING TO BURN EVEN MORE FAT!
Are you ready to spice up your fasting? Here are 3 top spices which could help speed up weight loss and reduce waist size if taken consistently. They contain a small about of calories and no sugar which technically makes them fasting safe.
GINGER
1 teaspoon contains around 6 calories
The evidence of ginger having positive effect on weight loss and reduction of belly fat seems very promising. If you like the punch of flavour use ginger to spice up your fasting beverages. It contains negligible calories and consistent use could deliver noticeable results. If you find the flavour too strong on an empty stomach, save it for your eating window.
In this study, obese women took 1g of ginger powder in a tablet form twice a day for 12 weeks. These women reported decreased appetite as well as a decrease in all body measurements.
Similarly, in a study of men, who were given a drink of 2g of ginger powder dissolved in a hot water beverage with breakfast, results showed lower feelings of hunger and greater fullness, both aspects essential when trying to lose weight.
If you need more convincing, an extensive meta-analysis of 14 studies looking at the effects of ginger intake on weight loss concluded that:
supplementation with ginger significantly decreased body weight” and also belly fat.
HOW TO USE IN YOUR FASTING WINDOW:
- add ground ginger to hot tea or hot water (this type was used in the above studies)
- mix puréed ginger in tea or water
- drink ginger tea
- chop up a small chunk of fresh ginger and let simmer in hot water or tea
- choose a pure ginger supplement
OTHER HEALTH BENEFITS RELATED TO WEIGHT MANAGEMENT:
- increased and more regular bowel movements
- regulation of cortisol the stress hormone
- improved immune system function
- improved energy
Be careful with ginger as it can be quite overpowering and large amounts can also interfere with some medications.
CINNAMON
1 teaspoon of cinnamon contains 6 calories
Cinnamon is known as the anti-diabetic spice for its ability to lower and maintain blood sugar levels.
BENEFITS RELATED TO WEIGHT MANAGEMENT:
- cinnamon can boost metabolism because it requires more energy to digest than other foods
- it is also said to increase insulin sensitivity which helps with sugar cravings and with reducing fat stores in our bodies
- and decrease blood sugar, both components greatly needed for effective weight loss, in fact that is what we are trying to do with fasting
In the menopausal years, the oestrogen decrease may lead to insulin resistance therefore anything that can help regulate blood sugar is going to be beneficial. You can’t go wrong if you start regularly adding cinnamon either in your fasting beverages or in your eating window.
HOW TO USE IN YOUR FASTING WINDOW:
- mix cinnamon with your coffee before brewing, this will add a nice flavour to your coffee
- try cinnamon tea
- brew a whole cinnamon stick with some cinnamon powder (1/2 teaspoon)
- mix in or sprinkle on keto coffee
- take a cinnamon supplement
Ceylon cinnamon also know as True cinnamon is the best type to choose.
TURMERIC
1 teaspoon of turmeric has around 8 calories
Turmeric is also known as “the golden spice” and it is well known for its anti-inflammatory benefits. Turmeric is an acquired taste, especially if taken on an empty stomach but as with all the other spices you can save it for your eating window.
Studies for weight loss benefits seem highly encouraging:
A review of 21 studies concluded that curcumin intake, a compound found in turmeric, helped significantly reduce body mass index, waistline and had a positive effect of leptin levels (satiation).
In another study, 44 overweight people were given a bio available form of curcumin which overtime resulted in measurably reduced body fat, waist size and BMI.
In order to increase the benefits of curcumin, add a sprinkle of black pepper. Pipeline, an active component in black pepper
Perhaps something to also consider when you’re adding turmeric to your meals, always pair it with black pepper.
HOW TO USE:
- take a turmeric shot (mix with a small amount of fasting safe liquid)
- * try powdered turmeric in “bulletproof coffee”
- take a turmeric supplement
* “Bulletproof” coffee will break your fast but will not raise your insulin and thus won’t stop you from burning fat.
Small amount of spices is considered safe, however, take caution if you suffer from iron deficiency, kidney stones, if your pregnant or taking medication.
THE ULTIMATE SPICE DRINK RECIPE
you can absolutely mix all the spices together to create a powerful flavoursome drink with amazing health benefits. You can drink it when you fast (with weight loss goal in mind) although it will contain up to 20 calories so use at your discretion or enjoy towards the end of your fast.
Ingredients:
1,5 cup of water
fresh ginger peeled and sliced (small 4’ piece)
1/2 -1 tsp ground turmeric
1 peppercorn crushed (to enhance the bioavailability of turmeric)
1 cinnamon stick
1 clove crushed
1/2 lemon sliced not juiced
Pour water, peeled and sliced ginger with lemon slices into a saucepan. Add spices and bring to boil. Simmer for 5 minutes. Strain before serving.
Enjoy xox
