So you’ve heard that cinnamon can help with weight loss, and wondering if it’s true? The answer is yes! In this post we give you the evidence and 3 delicious cinnamon for weight loss recipes that can aid you in your journey. These recipes are simple to make, and highly effective in providing fat loss benefits. Enjoy!
Cinnamon, also known as Dalchini, cassia cinnamon, or Ceylon cinnamon, is obtained from the inner bark of trees found in Indonesia, Sri Lanka and India. It is one of the most commonly used spices in modern cooking. But creating tasty cuisine is only one use for this wonderful spice! Cinnamon has several health benefits and is a well known Ayurvedic remedy for losing weight!
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How Does Cinnamon Help You Lose Weight? A systematic Review
A 2020 clinical nutrition study titled “Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials” 1 published the following statement as conclusion to their research.
Conclusions: Cinnamon supplementation significantly affects obesity measures. It could be recommended as a weight-reducing supplement in obesity management.
Elsevier Ltd and European Society for Clinical Nutrition and Metabolism
You really don’t get much more conclusive proof than that! So how does it work? Let’s find out.
Cinnamon recipes for weight loss also have other health related benefits, including:
1. It Increases Our Metabolic Rate.
Research suggests that cinnamon can aid weight loss in several ways. Firstly, it is high in fiber, which can help reduce food cravings by promoting a feeling of satiety and fullness. When your body is forced to use more energy than you produce from foods consumed you burn stored fats to provide the needed energy. This activates your metabolism, and increases your metabolic rate leading to weight loss.
Cinnamon has also been proven to reduce some of the negative impact of certain high-fat foods. It has a positive effect on stabilizing blood glucose levels which can help your body lose weight.2
2. Cinnamon Curbs Appetite and Keeps Us Feeling Full.
Consuming honey and cinnamon when losing weight helps by suppressing our appetite and reducing hunger pangs. In particular the cinnamon is full of fiber and therefore harder to digest. This leads to us feeling full for a longer period of time. When we feel full, and are not hungry, we naturally consume fewer calories. This makes it easier to stick to a weight loss diet.
A comprehensive review of all medical research on the impact of cinnamon was completed in 2022. The findings state “The results of this study showed that supplementation with cinnamon significantly reduces BMI and body weight.3“
3. Cinnamon Reduces Our Sugar Cravings.
We all know sugar is enemy number one when it comes to weight loss and obesity. Some research indicates that consuming cinnamon helps eliminate sugar cravings.4 It is thought the spice emulates the natural high our body gets from sugar.
Eliminating our need for sugar helps us reach our weight goals faster.
4. Cinnamon Regulates Insulin Levels.
Our Insulin and blood sugar levels play a major role in our overall body weight. Cinnamon’s anti-diabetic properties can help lower and maintain blood sugar levels, improving cell sensitivity to insulin, the hormone responsible for transporting glucose from the blood into cells to be used as energy.5
Cinnamon can also slow the absorption of sugar from the blood after eating a high-carbohydrate meal, further aiding in weight management.
Studies show that consuming cinnamon helps to regulate insulin levels6. It lowers the glycemic index by 18-29%. Therefore is helpful maintaining healthy blood sugar levels.
5. Cinnamon Reduces Cholesterol Levels.
Studies also show that consuming cinnamon on a regular basis can help to regulate cholesterol levels7. A high cholesterol level is known to be a major factor in weight gain, especially for those of us over 40!
6. Cinnamon Helps Reduce Belly Fat.
Cinnamon benefits for weight loss8 is primarily due to the presence of compounds such as cinnamaldehyde, cinnamate, and cinnamic acid, which give cinnamon its anti-diabetic, anti-microbial, antioxidant, and anti-inflammatory properties and is linked to losing “visceral fat”. Studies show this to significantly reduce belly fat in comparison to other areas of the body.
Studies have shown that cinnamon supplementation can result in significant improvements in components of metabolic syndrome, a condition characterized by insulin resistance, high blood pressure, increased coagulation risk, and abnormal cholesterol levels, often seen in obese or overweight individuals.9
ceylon cinnamon Tea for weight loss Recipes
The following are three recipes from Ayurveda. All have been been used for centuries and all of them have a fan of loyal followers that swear to their effectiveness. They all have ingredients that are natural and healthy and that have been shown through research to help us when losing weight
1. Honey And Cinnamon Tea Weight Loss Recipe
Honey contains antioxidants and enzymes which help in clearing harmful toxins from the body. This cinnamon and honey detox tea can help you lose weight, and control your appetite by keeping you feeling fuller for longer. Clinical studies and a systematic review found that consuming honey, can prevent extra fat storage in the early hours of sleep.10
So it is advised this tea is taken before going to sleep at night.
Honey and Cinnamon For Weight Loss Recipe
Ingredients
- 2 cinnamon sticks
- 1 tsp cinnamon powder
- 300 ml water
- 2 tbsp honey
Instructions
- Add the 2 cinnamon sticks, 1 tsp cinnamon powder and 300 ml water to a small saucepan, and gently heat. Bring the mixture to a gentle boil. Let the water boil gently for 5 minutes. Turn off the heat and place the lid on the saucepan.2 cinnamon sticks, 1 tsp cinnamon powder, 300 ml water
- Let the mix steep for at least 30 minutes, but better if left for an hour. Strain the mixture into a mug or glass. If you prefer hot tea you can gently heat to your preferred temperature. Add the 2 tbsp honey to the tea before drinking.2 tbsp honey
Video
Notes
Nutrition
2. how to make cinnamon water for weight loss
Cinnamon Water Weight Loss Recipe
Equipment
Ingredients
- 2 cinnamon sticks
- 300 ml water
Instructions
- Add the 2 cinnamon sticks and 300 ml water to a saucepan, gently heat and bring to the boil. Turn off the heat and cover. Let the mix steep and cool for at least 1 hour.2 cinnamon sticks, 300 ml water
- Strain the mixture and drink the tea. You can reheat if you prefer it warm.
Video
Notes
- Take daily for effective results.
- Take the tea first thing in the morning, on an empty stomach, for even better results.
Nutrition
3. How to Use Ginger, Green Tea And Cinnamon.
Why Green Tea?
Green Tea is full of vitamins and catechins which act as antioxidants which help to detox our body and burn fat. You can use green tea to create wonderful belly fat busting smoothies.
Why Ginger?
Ginger has anti-inflammatory properties and antioxidants. This helps to release all harmful toxins from the body as well as boosting metabolism. It has also been proven to help lower cholesterol levels.
Cinnamon, Ginger And Green Tea For Weight Loss
Equipment
Ingredients
- 8 cinnamon sticks
- 4 cups water
- 3 tsp ginger fresh root
- 6 tsp green tea
- 4 tsp honey
Instructions
- Add the 8 cinnamon sticks, 4 cups water and 3 tsp ginger to a saucepan, gently heat and bring to the boil. Simmer for 10 minutes.8 cinnamon sticks, 4 cups water, 3 tsp ginger
- Add the 6 tsp green tea, simmer for 5 mins. Turn off the heat and cover. Let the mix steep for 15 minutes. Strain the mixture, and add 1 of the 4 tsp honey to each cup. Enjoy the tea.6 tsp green tea, 4 tsp honey
Video
Notes
- Honey is optional
- Take daily for effective results.
- Take the tea first thing in the morning, on an empty stomach, for even better results.
Nutrition
Best Time To Drink Cinnamon Tea For weight loss.
We all know that consuming the right food and a balanced diet is necessary to lose weight. When using ayurvedic recipes one important factor to consider is to when we use them. Drinking our cinnamon for weight loss beverages at the right time and in appropriate amounts can accelerate the process of losing weight.
Early Morning.
Morning meals are still considered to be the most important of the day. Breakfast is when our 8 hour fast (sleep) ends and we break the fast by adding energy to kick start our day.
By drinking our honey and cinnamon for weight loss tea first thing in the morning on an empty stomach helps get your digestive system working as well as boosting your metabolic rate. Consuming the tea early in the morning also helps to keep you full and gives you the energy needed to get through the morning.
Snack Times.
While dieting there is a likelihood of craving food between our main meals. Often this leads to us grabbing instantly available foods. These usually have a high calorie count. Drinking honey and cinnamon tea instead of having a snack will reduce hunger and help to control cravings. The tea keeps us feeling fuller for longer and prevents comfort eating. This means we are less likely to binge eat before our main meal, ultimately helping us to consume fewer calories.
Lose weight with Cinnamon Tea Prior To Workout.
Consuming the tea 30 mins to an hour before our workout helps boost energy levels. The sugars found within honey helps to elevate energy levels. The cinnamon for weight loss tea enhances metabolism which enables our body to burn more calories. All of this helps us lose weight.
Before Bed.
Drinking our ayurvedic honey and cinnamon tea, before bed helps to control any late night hunger pangs. The properties found in honey have been shown to help with digestion and aid better sleep.
Consumption Amounts of Cinnamon For Weight Loss.
Consuming too much cinnamon on a daily basis is believed to have some negative side effects. This is due to an element known as coumarin, which has been linked to liver damage. So how do you know how much cinnamon for weight loss drink you can consume and still be safe?
The amount of sticks, or powdered spice, you would need to consume to develop any negative side effects is huge. You would need to eat between 8 to 10 tablespoons daily. That is a lot of cinnamon,
To ensure no negative side effects we suggest you use the following as a guideline.
- Using powder we recommend 8 to 9 grams (4 teaspoons) per day
- Using cinnamon oil we recommend 4 to 6 drops per day.
- Using sticks, and not consuming them, just boiling and soaking, 6 to 8 per day.
Other Cinnamon Benefits In Weight Loss.
This spice has many health benefits, and there are a number of other ways to incorporate the spice during the day. You can create a cinnamon for weight loss recipe in the fallowing ways.
Add It To Your Meals.
This spice is usually added to sweet and savory dishes to enhance the taste. However for weight loss Ceylon cinnamon enhances the taste of your meals while still helping you burn belly fat and shrink fat cells!
Sprinkle On Food.
Sprinkling the powder onto your dishes, including hot coffee, not only enhances the taste it also provides you with the full health benefits of cinnamon. It is also beneficial for helping cut down sugar intake as the spice provides a variation of sweetness for your tastebuds.
Mix To Spreads Or Yogurt.
Adding the powder to spreads or butter allows us to gain the full benefit for losing weight. It is delicious when added to Greek Yoghurt.
Add To A Protein Shake.
Added to a protein shake or smoothie helps you gain the additional fat burning benefits from cinnamon. We know honey can help you reduce weight, and is why we add honey to many different cinnamon recipes, so why not add a teaspoon to a smoothie. You gain a cinnamon for weight loss recipe to add to your smoothie collection!
Shrink Fat Cells With Cinnamon Water
The following is a bonus recipe you can use, that benefits us by shrinking fat cells. Very useful for anyone who has lost weight and wants to keep it off. This recipe can be made with or without ginger.
How to make ginger cinnamon tea for weight loss
Place 2- to 3 cinnamon sticks, and 2 tsp ginger, to 1 liter of freshly boiled water. Leave to soak for a minimum of 3 hours, or preferably overnight. Strain and drink throughout the day. Most people would agree that drinking an increased amount of water every day is recommended for losing belly fat and to help stay hydrated. Imagine how much more effective it is when combined with cinnamon!
Cinnamon is healthy and extremely beneficial when taken in moderation. Added to your daily diet this spice helps you to lose weight. I hope you enjoy these terrific cinnamon for weight loss recipes. Please do let us know if you try them and the results! Do you know of other cinnamon recipes for beating the bulge? If so please let us know by adding them to the comments below or by contacting me here.
References
- Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials. Pub Med
- What’s to know about cinnamon powder? Medical New Today.
- Cinnamon, an effective anti-obesity agent: Evidence from an umbrella meta-analysis. PubMed
- The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. PubMed
- Cinnamon effects on metabolic syndrome: a review based on its mechanisms. PubMed
- Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes. PubMed
- Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose. PubMed
- Cinnamon supplementation positively affects obesity: A systematic review and dose-response meta-analysis of randomized controlled trials. Pub Med
- Effects of Cinnamon Supplementation on Glucose Metabolism in Patients With Pre-diabetes (Cinnamon). ClinicalTrials.gov
- Role of Honey in Obesity Management: A Systematic Review. PubMed
Delicious Tea, Recommended
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