The #1 Spice for Weight Loss, According to Dietitians

When it comes to weight loss, every small change can add up, including how you season your food.  Research suggests a common spice you probably already have in your cabinet may help support your weight-loss efforts. Switching up your flavoring routine may enhance your metabolism, promote healthy weight maintenance and more. This article discusses the top spice for weight loss, ways to add it to your diet and other simple tips for losing weight. 

The #1 Spice for Weight Loss

The top spice for weight loss is cayenne pepper, otherwise known as the dried and ground fruit of the spicy cayenne pepper plant. Cayenne pepper has an active compound, called capsaicin, which has been studied for its connection to weight loss and metabolism. 

“Some research reveals a connection between capsaicin in cayenne pepper and the increase in the body’s heat production (also called thermogenesis), which can slightly increase metabolism for a short period and potentially help support weight loss,” says Toby Amidor, M.S., RD, CDN, an award-winning nutrition expert and Wall Street Journal bestselling author of Health Shots. “In addition, cayenne may help to reduce appetite and cravings, which can promote a calorie deficit for potential weight loss,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of 2 Day Diabetes Diet and creator of “The Blood Sugar Fix.”

A recent meta-analysis examined 15 randomized controlled trials using cayenne pepper supplementation in human subjects. The results showed that supplementation of capsaicin resulted in significant reductions in body mass index (BMI), body weight and waist circumference.

However, both dietitians note that the impact of cayenne on weight loss is modest, at best. Most studies use high-dose supplements, rather than the amount used in most recipes. 

“If you plan to incorporate cayenne pepper as a supplement, be sure to speak to your physician first,” says Palinski-Wade. “For some individuals, cayenne pepper supplements can cause digestive issues, irritate conditions such as GERD or may potentially interact with some medications.”

Ways to Add Cayenne Pepper to Your Diet

According to the Department of Agriculture, ground spices last for up to three years in the cabinet, so stock up on cayenne pepper to use in cooking. “Cayenne pepper has a strong kick, so only a touch is needed to add for savory dishes,” says Amidor. Palinski-Wade suggests adding a touch to soups, stews, marinades, roasted vegetables and stir-fries. You can also sprinkle a dash onto raw dishes, like salads.

Amidor also recommends using cayenne to balance out the sweetness in some dishes; it pairs nicely with dark chocolate. 

Other Tips for Healthy Weight Loss

Adding cayenne pepper to your food or supplementing with capsaicin may be a small step toward your health goals, but this one habit alone won’t lead to weight loss. “There is no magic answer to weight loss, and it always comes down to eating a well-balanced diet with a variety of foods,” says Amidor. Here are some other tips for losing weight in a healthy and sustainable way:  

• Eat well-balanced meals. “If you’re looking to feel fuller longer, make sure your meals and snacks include healthy fats, protein and/or fiber—these three nutrients help to keep you satisfied,” says Amidor. 
• Eat more protein. Palinski-Wade recommends aiming for 20% to 30% of total calories from protein. “Protein helps to increase satiety at meals, which can be beneficial in helping you stay on track with a calorie-controlled meal plan,” she says. 
• Eat plenty of fiber. Fiber helps slow down digestion and helps you feel full, which can help you eat more mindfully at meals and curb cravings. 
• Prioritize sleep. “Just one night of poor sleep can increase appetite and trigger cravings while zapping energy and making it hard to be physically active,” says Palinski-Wade. Focus on sleep quality and quantity to feel your best and support your health goals. 

The Bottom Line

Cayenne pepper has been studied for its connection to weight loss. Supplemental versions of the spice may help slightly increase metabolism, resulting in greater calorie burn and potentially higher weight loss. Plus, it can be used in a variety of ways in the kitchen. Yet, consuming cayenne pepper alone will not guarantee weight loss. Practicing healthy eating and lifestyle habits can help you maintain a healthy weight for the long term.