Diet

Cinnamon for Weight Loss – Expert’s Guide

Many individuals seek fad diets and weight loss supplements to achieve a healthy weight. However, they often overlook the importance of healthy eating. Understanding that a nutritious diet is a foundation for bettering your wellness is imperative. 

If you are looking for a natural way to shed extra pounds, consider adding cinnamon (Cinnamomum zeylanicum) to your weight loss regimen.

Not only is cinnamon packed with numerous health benefits, but it also has a delicious flavour that can help you with your weight loss journey. In addition, drinking a cup of hot cinnamon tea as part of your regular diet is a great way to boost your metabolism.

Cinnamon is a flavorful spice that can provide many therapeutic benefits, including weight loss. Its ability to boost insulin function, regulate blood sugar levels, and speed up metabolism are scientifically proven ways to help shed a few extra pounds.

However, it is essential to note that one should use cinnamon with an exercise routine and a balanced diet. To maximise the weight loss benefits, regular exercise and healthy eating must be a priority.

Cinnamon – An Overview

Cinnamon is a popular condiment and flavouring additive in many cuisines, breakfast cereals, snack foods, teas, and traditional food.

It is made from the inner bark of various tree species belonging to the genus Cinnamomum (Cinnamomum zeylanicum). This aromatic spice is incredibly versatile and can be used to enhance both sweet and savoury dishes.

Cinnamon is a popular spice known for its warm, sweet taste and unique aroma, which comes from its main component, cinnamaldehyde, and other components, such as eugenol.

People have also used it in traditional medicine for its potential health benefits for centuries. Recently, it has become more prominent due to its potential ability to facilitate weight loss.

Cinnamon for Weight Loss – Understanding the Basics

According to studies, cinnamon may facilitate weight loss by enhancing insulin sensitivity and lowering blood sugar levels. Among overweight people, insulin resistance is a prevalent issue that can result in weight gain, diabetes, and other health problems. 

Cinnamon may aid the body’s cells in responding more effectively to insulin, which can lower blood sugar levels by boosting insulin sensitivity.

Additionally, cinnamon possesses thermogenic qualities, which can raise the body’s metabolic rate and promote calorie burning. Therefore, it can be highly beneficial when paired with physical activity and a balanced diet. 

Research has also indicated it might have a lipid-lowering effect. In addition, it reduces fat mass and raises serum antioxidants. Further investigations have also noted that cinnamon tea is effective in reducing weight. However, it is crucial to remember that cinnamon’s effects on weight loss are limited.

More research is required to comprehend its possible impacts entirely. Therefore, before making significant dietary changes, you should always speak with your nutritionist to understand what is best for your body. 

Health Benefits of Cinnamon

Regulating Blood Sugar Levels

Cinnamon boosts insulin sensitivity in in-vivo experiments, which aids the body in using and storing glucose more effectively. Those who have type 2 diabetes may benefit the most from this.

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Read more: Normal Blood Sugar Levels – Everything You Should Know

Weight Loss

Cinnamon assists in weight loss. Due to its thermogenic qualities, the body’s metabolism accelerates, resulting in increased calorie burn. Furthermore, cinnamon decreases the desire for sweet foods, which can aid in lowering calorie consumption and encourage weight loss. It can assist in reducing the risk of obesity-related diseases. 

Anti-inflammatory Properties

According to research, cinnamon has anti-inflammatory properties. Since ancient times, Ayurvedic medicine has relied on cinnamon bark essential oil to ease aching joints and pain due to its anti-inflammatory qualities.

By encouraging an overall healthy body that will metabolise food more effectively, cinnamon’s anti-inflammatory and antibacterial characteristics can benefit those trying to lose weight.

Heart Health

Studies indicate that total and LDL cholesterol levels get reduced with cinnamon extract. It also helps to lower blood pressure and improve circulation. 

Antioxidant Properties

Cinnamon is rich in antioxidants, which can help to protect the body against damage from free radicals. It can also reduce the risk of chronic diseases such as cancer and cardiovascular diseases.

The HealthifyMe Note

Cinnamon has potential health benefits, including weight loss, blood sugar control, anti-inflammatory properties, heart health, etc. In addition, cinnamon can impact insulin resistance. Insulin resistance can make it difficult for the body to use glucose for energy, increasing fat storage. Cinnamon may improve insulin sensitivity, which can help the body burn fat more efficiently. Additionally, cinnamon can increase the body’s metabolism, helping to burn more calories.

Cinnamon Water for Weight Loss

Cinnamon water is a simple yet effective way to incorporate cinnamon’s potential weight loss benefits into your diet. By steeping cinnamon sticks in hot water, you can create a flavorful and nutrient-rich beverage that may help to support weight loss goals.

Consuming cinnamon water throughout the day as a replacement for sugary drinks can help to reduce cravings for sweet foods and potentially aid in weight loss. However, it is essential to note that drinking cinnamon water alone may not lead to significant weight loss.

It should get consumed as part of a healthy diet and regular exercise routine. Additionally, cinnamon supplements or excessive intake of cinnamon can be dangerous. Therefore, moderation is necessary. 

Some studies also suggest that consuming cinnamon water has other health benefits, such as reducing the risk of type 2 diabetes mellitus and cardiovascular diseases.

In addition, cinnamon helps lower total cholesterol, LDL cholesterol, and triglyceride levels. It also helps reduce blood pressure and improve circulation.

Cinnamon Water for Weight Loss – Recipes

Plain Cinnamon Water

  • Servings: 4-6 
  • Total Time: 5-8 minutes

Ingredients:

  • Cinnamon stick: 3-5
  • Water: 4 cups

Method:

  1. Simmer the cinnamon sticks on low heat to infuse in water. Keep it for about 5-8 minutes or till the water absorbs the cinnamon colour. 
  2. Allow to cool and use as a concentrate to mix room temperature water.

Lemon Cinnamon Water

  • Servings: 1 
  • Total Time: 10 minutes
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Ingredients:

  • Cinnamon stick: 1
  • Water: 1 cup
  • Honey or another natural sweetener: 1 tsp (optional)
  • Lemon juice: 1 tsp 

Method: 

  1. Bring the water to a boil in a small saucepan.
  2. Once the water is boiling, add the cinnamon stick and reduce the heat to low.
  3. Allow the cinnamon to steep in the water for 10-15 minutes.
  4. Remove the cinnamon stick and let the water cool to room temperature.
  5. Add honey or another natural sweetener to taste (optional).
  6. Add a squeeze of lemon juice for added flavour.
  7. Drink the cinnamon water throughout the day as a replacement for sugary drinks.

Note: Drinking cinnamon water alone may not lead to significant weight loss. It is essential to be consistent with a healthy diet and regular exercise. Additionally, cinnamon can interact with certain medications and should get consumed in moderation. 

Potential Side Effects of Cinnamon

  1. Gastrointestinal distress: Consuming too much cinnamon can cause gastrointestinal upset, such as nausea, vomiting, and diarrhoea.
  2. Allergic reactions: Some people may be allergic to cinnamon, which can cause symptoms such as itching, hives, and difficulty breathing.
  3. Interactions with medication: Cinnamon can interact with certain medications, including blood thinners, increasing the risk of bleeding. Speaking with a healthcare professional before consuming cinnamon, if taking any medicines, is essential.
  4. Heavy metal contamination: Some cinnamon products may get contaminated with heavy metals, such as lead, which can be detrimental to health if consumed in large amounts. 

Conclusion

The benefits of cinnamon for managing and losing weight have been clinically established. However, it must be a part of a well-balanced diet that is suitable for people who are attempting to reduce weight. It also provides superior taste and nutrients while saving you from the risks of drinking unhealthy beverages.

You can choose better meals if a HealthifyPRO CGM provides continuous diet feedback. In addition, the qualified coaches at HealthifyMe can offer specialised advice on how to reach your objectives through food and exercise.

Frequently Asked Questions (FAQs)

Q. How can I use cinnamon to lose weight?

A. You can use cinnamon in several ways for weight loss. You can consume it as tea or prepare cinnamon water with it. The most common way is cinnamon water. In a pot of water, simmer a cinnamon stick until it becomes aromatic. Individuals can add one spoonful of raw honey and a squeeze of lemon. Add spices like ginger, pepper, cardamom, and mint to make the mixture tasty and healthier.

Q. Does cinnamon reduce belly fat?

A. Cinnamon boosts metabolism. Including cinnamon as part of a balanced diet and regular exercise routine is vital to achieving weight loss and reducing belly fat. However, while cinnamon may have potential weight loss benefits, it does not specifically target belly fat. 

Q. Can we take cinnamon daily for weight loss?

A. Consuming cinnamon daily in moderate amounts may have potential weight loss benefits. However, it is crucial to consult with a nutritionist before making any significant modifications to your diet.

Q. When should I drink cinnamon water for weight loss?

A. Cinnamon water can get consumed throughout the day as a replacement for sugary drinks. It is ideal for drinking it in the morning as a part of your breakfast routine or before meals, as it can help reduce cravings for sweet foods.

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Q. Can a teaspoon of cinnamon burn fat?

A. The recommended cinnamon dosage is usually 1-6 g, or 0.5-2 tsp, per day. So, indeed, a teaspoon can help you lose weight. Cinnamon has shown the potential benefits of assisting weight loss in multiple studies. The spice can reduce food cravings and support weight loss by encouraging a sense of satiety and fullness due to its high fibre content. 

Q. Can I drink cinnamon water at night?

A. Certainly, you can drink cinnamon water at night. Still, it is best to avoid it before going to bed as it may interfere with sleep due to its thermogenic properties. 

Q. How much cinnamon should I take daily for weight loss?

A. The recommended daily intake of cinnamon for weight loss is between 1-6 grams. However, since every individual is unique, the amounts may differ. Therefore, it is vital to consult with a healthcare professional before making any significant changes to your diet to determine the right amount for you.

The Supporting Sources

1. Qin B, Panickar KS, Anderson RA. Cinnamon: potential role in the prevention of insulin resistance, metabolic syndrome, and type 2 diabetes. J Diabetes Sci Technol. 2010 May 1;4(3):685-93. doi: 10.1177/193229681000400324. PMID: 20513336; PMCID: PMC2901047.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/

2. Santos HO, da Silva GAR. To what extent does cinnamon administration improve glycemic and lipid profiles? Clin Nutr ESPEN. 2018 Oct;27:1-9. doi: 10.1016/j.clnesp.2018.07.011. Epub 2018 Aug 13. PMID: 30144878.

https://pubmed.ncbi.nlm.nih.gov/30144878/

3. P, Thenmozhi & P, Mangala & Minolin, Mary & P, Meena & S, Vimala. (2017). Effectiveness of cinnamon tea in reducing weight among late obese adolescence. Asian Journal of Pharmaceutical and Clinical Research. 10. 156. 10.22159/ajpcr.2017.v10i4.16420. 

https://www.researchgate.net/publication/315984611_Effectiveness_of_cinnamon_tea_in_reducing_weight_among_late_obese_adolescence

4. Sartorius T, Peter A, Schulz N, Drescher A, Bergheim I, Machann J, Schick F, Siegel-Axel D, Schürmann A, Weigert C, Häring HU, Hennige AM. Cinnamon extract improves insulin sensitivity in the brain and lowers liver fat in mouse models of obesity. PLoS One. 2014 Mar 18;9(3):e92358. doi: 10.1371/journal.pone.0092358. PMID: 24643026; PMCID: PMC3958529.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3958529/

5. Han X, Parker TL. Antiinflammatory Activity of Cinnamon (Cinnamomum zeylanicum) Bark Essential Oil in a Human Skin Disease Model. Phytother Res. 2017 Jul;31(7):1034-1038. doi: 10.1002/ptr.5822. Epub 2017 Apr 26. PMID: 28444928; PMCID: PMC5518441.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5518441/#:~:text=Cinnamon%20(Cinnamomum%20zeylanicum)%20bark%20essential%20oil%20(CBEO)%20has,because%20of%20its%20antiinflammatory%20property.

6. Anderson RA, Zhan Z, Luo R, Guo X, Guo Q, Zhou J, Kong J, Davis PA, Stoecker BJ. Cinnamon extract lowers glucose, insulin and cholesterol in people with elevated serum glucose. J Tradit Complement Med. 2015 Apr 18;6(4):332-336. doi: 10.1016/j.jtcme.2015.03.005. PMID: 27774415; PMCID: PMC5067830.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5067830/

7. Alam Khan, Mahpara Safdar, Mohammad Muzaffar Ali Khan, Khan Nawaz Khattak, Richard A. Anderson; Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes. Diabetes Care 1 December 2003; 26 (12): 3215–3218. https://doi.org/10.2337/diacare.26.12.3215

https://diabetesjournals.org/care/article/26/12/3215/21858/Cinnamon-Improves-Glucose-and-Lipids-of-People

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