10 Spices That Reduce Belly Fat

While this aromatic spice is widely known for helping soothe an upset stomach, it may also encourage weight loss. "Ginger is an antioxidant powerhouse and is loaded with capsaicin, the same compound that puts the 'hot' in hot peppers," says Los Angeles–based registered dietitian and LaurenConrad.com nutrition expert Shira Lenchewski. "Studies have found that capsaicin may temporarily speed up the metabolism, resulting in increased calorie burn." One study published in the journal Metabolism found that ginger "enhances the thermic effect of food and promotes feelings of satiety." This spice can be added to tea, salad dressings (like a ginger-orange dressing), and sauces (think a peanut-ginger sauce on top of a stir-fry dish).

Considered the world's most popular garnish, this green seasoning can do more than just add color to a dish. Recent research from Maylasian scientists reveals that the antioxidants in parsley may improve liver metabolism. So how does this affect your weight? The liver, which is the body's largest gland and sits right next to the stomach, is essential for digestion and metabolism, along with storing nutrients in the body. Therefore, a clogged, damaged, or fatty liver can result in a sluggish metabolism—and holding on to extra pounds. Sprinkle parsley in soups, dips, tomato, and pesto sauces, as well as on grilled fish, poultry, and meat.

Sometimes referred to as the stinking rose, garlic, an anti-inflammatory and natural antibiotic, has been used for thousands of years for medicinal purposes. Now it can also be known as a fat burner, says clinical nutritionist Cynthia Pasquella, founder and director of the Institute of Transformational Nutrition and author of The Hungry Hottie Cookbook. In fact, researchers in Korea discovered that garlic reduced body weight in oversize mice who were fed high-fat diets supplemented with 2 or 5 percent garlic over seven weeks. A new way to use it? Pasquella suggests tossing a few cloves into a green smoothie.

This deep green spice with pine-like needles in its herb form has been shown to boost weight loss. One study published in the British Journal of Nutrition states that carnosic acid, found in rosemary, can limit weight gain while reducing fasting blood glucose levels—the technical term for blood sugar levels when the body goes without food for between eight and 12 hours (usually overnight). Another study, this one conducted by researchers from University of Illinois at Urbana-Champaign, found that rosemary (along with extracts of Greek oregano and Mexican oregano) contains more compounds—polyphenols and flavonoids—than other herbs and spices, which helped block a type-2-diabetes-related enzyme. Add rosemary to egg, chicken, and lamb dishes, and use it to infuse olive oil.

A close relative of ginger, turmeric is a staple in East Indian cuisine—and should be one in everyone's kitchen, says Lenchewski. "The pigment comes from curcumin, a phytochemical that directly counteracts inflammation in the body. And curbing inflammation improves the body's receptiveness to leptin, a key metabolism-signaling hormone." Turmeric can be sprinkled on chicken, in stews and meat marinades, and on rice. "I'm a huge fan of turmeric-tahini dressing with apple cider vinegar, ginger, and coconut aminos," adds Lenchewski.

More heat can equal more burn. Capsaicin, the main component that gives this spice its fiery flavor, has been shown to rev up metabolism. One of the most recent studies to confirm this theory comes from scientists in the Netherlands, who found that a small serving (2.56 mg capsaicin) per meal "increased fat oxidation in negative energy balance"—a.k.a. encouraged the body to burn more fat. Shake chili powder into enchiladas, burgers, beef-based stews, bean salads, and, of course, chilis.

Along with burning calories, dialing up the heat can also help curb your appetite. Food and nutrition researchers from Perdue University conduced a study of 25 non-overweight people—13 who favored spicy food and 12 who didn't. A small dose of dried, ground cayenne red pepper was added to all of their daily diets for six weeks, after which experts concluded that those who weren't red pepper fans experienced a decrease in hunger, especially for fatty, salty, and sweet foods as a result of the shock to their system. "And just like turmeric, this spice will also kick-start even the most stubborn immune systems, helping to fight off colds and germs," says Pasquella. Dust cayenne pepper in salsas, on cheese sticks, and mix it into Mexican-style chocolate desserts.

Made from the mustard plant and considered a member of the cruciferous vegetable family, this sharp-tasting spice also has metabolism-boosting qualities. Researchers from North Carolina State University discovered that homobrassinolide, a type of plant compound found in mustards, may stimulate muscle cells to increase lean body and muscle mass. Another study found that melatonin (the same hormone that regulates sleep), which is found in mustard, stimulates the appearance of "beige fat," a group of fat cells that burns calories and helps regulate weight control. Mustard seeds come either whole or in ground powder form and can be easily made into a condiment by mixing with water, wine, or vinegar, and other spices.

Break out the pepper mill. Researchers in Korea uncovered the fat-fighting power in piperine, the substance that gives this common table staple its strong taste. According to information published in the Journal of Agricultural and Food Chemistry, piperine interrupts new fat cells from forming, and "in doing so, piperine may also set off a metabolic chain reaction that helps keep fat in check in other ways." A few shakes of black pepper can be added to sauces (like black pepper sauce for steaks and Asian dishes), as well as used in chicken dishes (such as black-pepper-garlic chicken).

"Research has found that cinnamon actually helps move glucose into cells, thereby curbing insulin (a fat-storage hormone) surges after a meal," says Lenchewski. Professors at Penn State studied a number of spices, including cinnamon, and concluded that adding this antioxidant seasoning to a high-fat meal decreased insulin response by 20 percent while also reducing triglyceride levels—a type of fat that can lead to heart disease and stroke—by 30 percent. Sprinkle cinnamon in coffee, tea, and smoothies as well as on yogurt, oatmeal, waffles, and fruit. "Try making some dandelion tea and adding a little bit of almond milk, a dash of cinnamon, and a bit of honey for an after-dinner treat," says Pasquella.