You might be surprised to know that black pepper aids weight loss. This aromatic spice is loaded with healthy fats, vitamins, minerals, and dietary fiber. Moreover, it is low in calories. Scientists found that black pepper contains an active ingredient called piperine that boosts fat metabolism, reduces fat cell formation, and increases the bioavailability of nutrients ( 1 ), ( 2 ). Want a svelte figure and look super healthy and fit? Start adding black pepper to your diet. It is inexpensive and can be easily incorporated into your culinary dishes as seasoning. Read on to know how to use black pepper for weight loss.
In This Article
1. How To Use Black Pepper For Weight Loss
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You can have black pepper either internally or apply externally. Here is a list of the ways to use black pepper for effective weight reduction.
a. Black Pepper Oil
Buy 100% pure black pepper oil from a pharmacy and add 1 drop of this oil to a glass of water. Consume this before having breakfast. You can also apply this oil on your skin to treat skin infections.
b. Black Pepper Tea
Easy to prepare, black pepper tea is one of the best ways to consume black pepper for weight loss. You can use ginger, lemon, honey, tulsi, cinnamon, or green tea bags to prepare the tea. Use ½ – 1 teaspoon freshly ground black pepper and drink it before breakfast. It is a fitness secret and key to a healthy lifestyle.
c. Black Pepper Drink
Use black pepper in your vegetable or fruit juice. Black pepper’s pungent smell and distinct taste will spice up your drink. Regular consumption will not only help you lose weight but also improve your skin and prevent gut problems.
d. Consume Directly
You can consume black pepper directly by chewing 2-3 black peppercorns every morning.
This should be done only by those who can tolerate the heat of black pepper.
Apart from this, you can also use ground black pepper as seasoning for soups, stews, salads, marinades, and other recipes.
Now that you know the different ways to incorporate black pepper in your daily diet, let us take a look at its nutrition facts in the section below.
Key Takeaways
- Piperine in black pepper improves metabolism and burns fats.
- Consuming black pepper fosters a healthy gut by reducing constipation and bloating.
- Black pepper intake can improve digestion and help in controlling weight.
- Take only 1-2 teaspoons of black pepper per day. Overconsumption might upset the stomach.
2. Black Pepper Nutrition Facts
100 gms Black Pepper contains
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3. Black Pepper Dosage For Weight Loss
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You can consume 1-2 teaspoon of black pepper every day for weight loss. If you are not used to too much black pepper, increase your daily dose of black pepper gradually. Do not consume too much black pepper as it will only cause gastrointestinal problems, stomach irritation, burning sensation in the eyes, and respiratory problems.
4. When To Consume Black Pepper For Weight Loss
Black pepper tea and black pepper oil (diluted in 1 cup of water) should be consumed before breakfast.
Also if you prefer to chew black peppercorns, have it in the morning after your morning detox drink and before breakfast. You can have a glass of vegetable or fruit juice with black pepper in the evening or post lunch. You can also add some black pepper when cooking your lunch or dinner for a unique flavor and a healthy meal.
5. Black Pepper For Weight Loss Recipes
You can combine black pepper with other ingredients like honey and turmeric to add to its health benefits. Here are a few recipes you can try:
- Black Pepper And Honey
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Ingredients
- 1 cup water
- 1 teaspoon honey
- ½ teaspoon freshly ground black pepper
How To Prepare
- Boil a cup of water.
- Add honey and black pepper.
- Stir well and let it cool down to room temperature before drinking.
Benefits
This concoction acts as a detox water when consumed in the morning.
Honey is a natural sweetener which enhances taste, and it is also a potential antidiabetic agent ( 3 ). Hence considering black pepper and honey for weight loss is a healthy option.
- Black Pepper & Kale Smoothie
Image: Shutterstock
Ingredients
- 1 cup roughly chopped kale
- 1 teaspoon freshly ground black pepper
- ½ lime juice
How To Prepare
- Toss the chopped kale into the blender and give it a spin.
- Pour the blended kale into a glass and add lemon juice and black pepper.
- Stir well before drinking.
Benefits
This is a healthy and quick breakfast option. Kale is popularly known for its ability to aid weight loss. It helps to suppress glucose levels in our body after a meal and thereby prevents diabetes ( 4 ). Lime is an excellent source of vitamin C and helps to strengthen the immune system ( 5 ).
Mexican Pepper Chicken Salad
Ingredients
- 100 gm boiled chicken breast
- ¼ cup finely chopped red and yellow bell peppers
- ¼ cup avocado
- ½ lime juice
- 3-4 pickled jalapeno slices
- Handful cilantro
- 2 lettuce leaves
- 2 teaspoon coarsely ground black pepper
- 2 teaspoon olive oil
- Salt
How To Prepare
- Mix olive oil, salt, pepper, lime juice, and avocado in a bowl.
- Dice or shred the boiled chicken breast and add finely chopped bell peppers, salt, and pepper.
- Mix the diced or shredded chicken with the avocado dressing.
- Take a salad bowl and place lettuce leaves first.
- Place the diced or shredded chicken on the lettuce.
- Top it with a little olive oil, black pepper, and cilantro.
Benefits
This healthy eating option contains several benefits. Avocados contain healthy fats which aid weight loss and protect from cardiovascular diseases ( 6 ). Chicken breast is a good source of lean protein ( 7 ). Bell peppers are rich in antioxidants and are a potential anti-cancer agent ( 8 ). Limes are packed with antioxidants and Vitamin C. It helps protect against rheumatoid arthritis i An autoimmune disease that causes the immune system to attack its own healthy cells, resulting in inflammation and pain in the joints. ( 9 ). Lettuce helps to cleanse your colon and keeps your heart healthy ( 10 ).
- Black Pepper Tea
Image: Shutterstock
Ingredients
- 1/2 teaspoon black pepper
- 1 inch ginger root
- 1 green tea bag
- 1 cup water
How To Prepare
- Use a mortar and pestle to crush the ginger root.
- Let the cup of water come to a boil and add the crushed ginger.
- Boil it for 5 minutes and strain it into a cup.
- Soak the green tea bag for 2-3 minutes.
- Add black pepper and stir well before drinking.
Benefits
Ginger has antimicrobial, anti-inflammatory, and antioxidant properties and helps to reduce the risk of cardiovascular disease and gut problems ( 11 ). Green tea is anti-diabetic in nature, helps to treat obesity and cardiovascular disease ( 12 ).
Black Pepper And Fruit Juice
Image: Shutterstock
Ingredients
- ½ cup watermelon
- ½ cup pineapple
- ½ teaspoon freshly ground black pepper
- 1 teaspoon lime juice
- Pinch of salt
How To Prepare
- Toss the watermelon and pineapple into a blender.
- Give it a spin and pour the juice into a glass.
- Add lime juice, freshly ground black pepper, and a pinch of salt.
- Stir well.
Benefits
Watermelon is rich in antioxidants, vitamins, and minerals and thus helps to fight certain types of cancer, cardiovascular diseases, obesity, and diabetes ( 13 ). Pineapples are a great source of vitamin C and help to treat diabetes and asthma ( 14 ). Limes are low in calories, rich in vitamin C, and helps fight heart disease, obesity, and diabetes ( 15 ).
Black Pepper And Turmeric
Shutterstock
Ingredients
- ½ teaspoon ground turmeric
- A pinch of black pepper
- 1 cup water
- 1 tablespoon honey (optional)
How To Prepare
- Boil one cup of water and add black pepper and ground turmeric to it.
- Let it simmer for 10 minutes and strain it.
- Add honey and stir well.
- Drink this water once or twice per day.
Benefits
The curcumin in turmeric may help reduce the body mass index, waist circumference, lectin and adiponectin levels, and overall weight ( 16 ). Another study found that participants taking curcumin supplements showed significant reduction in body weight ( 17 ). Adding this ingredient to your diet along with black pepper may aid in healthy weight management.
6. Other Health Benefits Of Black Pepper
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Antioxidant activity of black pepper halts the proliferation of tumor cells. The alkaloid piperine helps to improve brain function and gastrointestinal functions. Black pepper also increases the bioavailability i The extent and rate at which a medication or other substance is absorbed and used by the body after ingestion. of nutrients and therapeutic drugs ( 18 ), ( 19 ). Another research claims that black pepper stimulates skin pigment cell proliferation i The process by which cells grow, divide, and multiply which leads to an increase in the number of cells. and dendrite formation i The process of producing dendrite, the short branches of the nerve cells that receive communication from other cells. and therefore can be used to treat skin depigmentation problems such as vitiligo i A chronic skin disease that causes loss of skin color in patches due to genetic changes, stress, or chemical exposure. ( 20 ). Black pepper is a natural remedy that has antimicrobial properties and therefore, can help to address microbial infections and insect bites ( 21 ). A study also confirmed that inhaling vapors from the black pepper oil can help smokers kick the butt ( 22 ). It is also an effective home remedy for a sore throat and cold. Black pepper helps in thermogenesis, a process where the body produces heat to burn calories. This boosts metabolism and aids calorie and fat burning ( 23 ). It is also a potent antidepressant and therefore, aids in appetite suppression and prevents stress and emotional eating.
7. Black Pepper Side Effects
Excess intake of black pepper can lead to gastrointestinal problems and stomach upsets. Here are some more potential side effects:
- Consuming too much black pepper during pregnancy can lead to miscarriage.
- Direct application of too much black pepper on your skin may irritate the skin.
8. Useful Tip
Make sure to drink at least half a cup of water after consuming black pepper. You should also include half cup of fat-free yogurt in your diet to soothe the intestinal walls. I would also recommend that you watch your meal portion sizes and do light stretching exercises every day to lose weight fast.
9. Caution
Consuming too much black pepper can seriously harm you and therefore if you feel uneasy and if a burning sensation in your stomach persists, stop use of black pepper immediately. Also, if you have any underlying health condition for which you are taking medicines or are pregnant, visit a doctor before you start consuming excess black pepper.
Infographic: Black Pepper And Weight Loss
Black pepper, known for its bold flavor and culinary uses, can also be a valuable ally in your weight loss journey. Apart from adding a zing to your meals, black pepper can help you shed those extra pounds. Take a look at the infographic below to learn the different ways to use this spice and reap its weight loss benefits.
The benefits of black pepper for weight loss are many as we see above. With its active ingredient piperine, black pepper not only helps boost your body’s fat metabolism but also helps better absorption of essential nutrients. Loaded with vital vitamins, minerals, healthy fats, and dietary fiber, black pepper is a beneficial and easily available spice. You can include about 1-2 teaspoons of black pepper in the form of oil, tea, or powder in your daily diet and wellness routine to help see a visible difference over time.
Does black pepper help in burning belly fat?
Yes. Black pepper contains piperine, which boosts fat metabolism and may help burn belly fat. So, adding it to the diet along with proper exercises and lifestyle management will help burn belly fat fast.
Is black pepper hot or cold?
Black pepper is considered a warm or hot food, as it (along with other spices) produces heat in the body.
Is black pepper a natural fat burner?
Piperine, a substance in black pepper, enhances metabolism and digestion and prevents the body from storing fat. Regular consumption of black pepper tea will help you manage your weight.
What is turmeric and black pepper good for weight loss?
Together, black pepper and turmeric can aid in weight loss because curcumin has been shown to reduce fat storage and even aid in fat burning, and black pepper has piperine, a compound with thermogenic properties, which burns fat as mentioned above.
Is cinnamon and black pepper good for weight loss?
Your body’s metabolism can be accelerated by drinking a herbal tea flavored with cinnamon, black pepper, and honey. In addition to suppressing appetite, cinnamon aids in lowering insulin resistance. Hence cinnamon and black pepper help in weight loss.
Are there any natural alternatives to black pepper for weight loss?
You can try alternatives like ginger or cayenne pepper for weight loss , which also have thermogenic (fat-burning) properties.
Illustration: How Does Black Pepper Help You Lose Weight?
Image: Stable Diffusion/StyleCraze Design Team
Learn the simplest way to lose weight with black pepper and lemon juice! Check this video to get the tips and tricks to help you shed those extra pounds quickly and easily!
References
- Piperine a component of black pepper inhibits adipogenesis by antagonizing PPARγ activity in 3T3-L1 cells https://pubmed.ncbi.nlm.nih.gov/22463744/
- Effect of piperine in the regulation of obesity-induced dyslipidemia in high-fat diet rats https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3113382/
- Honey – A Novel Antidiabetic Agent https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399220/
- Intake of kale suppresses postprandial increases in plasma glucose: A randomized double-blind placebo-controlled crossover study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/
- LIME https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2194115/
- Hass avocado composition and potential health effects https://pubmed.ncbi.nlm.nih.gov/23638933/
- Effects of Thai native chicken breast meat consumption on serum uric acid level biochemical parameters and antioxidant activities in rats https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9388516/
- Effects of yellow and red bell pepper (paprika) extracts on pathogenic microorganisms cancerous cells and inhibition of survivin https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7925738/
- Anti-inflammatory Diet In Rheumatoid Arthritis (ADIRA)—a randomized controlled crossover trial indicating effects on disease activity https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266686/
- The acute effect of incorporating lettuce or watercress into a moderately high-fat meal on postprandial lipid glycemic response and plasma inflammatory cytokines in healthy young men: a randomized crossover trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8281573/
- Ginger and its health claims: molecular aspects https://pubmed.ncbi.nlm.nih.gov/21491265/
- Beneficial effects of green tea: A literature review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855614/
- Watermelon lycopene and allied health claims https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4464475/
- Therapeutic Application of Pineapple: A Review https://pubmed.ncbi.nlm.nih.gov/37218195/
- Impacts of fresh lime juice and peel on atherosclerosis progression in an animal model https://www.researchgate.net/publication/260397245_Impacts_of_fresh_lime_juice_and_peel_on_atherosclerosis_progression_in_an_animal_model
- Curcumin and Weight Loss: Does It Work? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8775659/
- The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S0002916523462600
- Black pepper and health claims: a comprehensive treatise https://pubmed.ncbi.nlm.nih.gov/23768180/
- Black pepper and its pungent principle-piperine: a review of diverse physiological effects https://pubmed.ncbi.nlm.nih.gov/17987447/
- UV irradiation affects melanocyte stimulatory activity and protein binding of piperine https://pubmed.ncbi.nlm.nih.gov/17387768/
- Antimicrobial effect of black pepper petroleum ether extract for the morphology of Listeria monocytogenes and Salmonella typhimurium https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5495734/
- Inhalation of vapor from black pepper extract reduces smoking withdrawal symptoms https://pubmed.ncbi.nlm.nih.gov/8033760/
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