Is Black Pepper Good For Weight Loss? Let’s Learn About It

Snehil Sharma

Snehil Sharma
Jul 2023

2 min read
is black pepper good for weight loss

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Spices are the soul of Indian cuisine. These spices add a distinct flavor to the dishes for which Indian foods are famous across the world. Out of all spices, black pepper is one of the most common in Indian kitchens. But is black pepper good for weight loss?

Yes, it is. Black pepper is a low-calorie seasoning that is packed with vitamins A, K, and C and minerals, for example, calcium, sodium, and potassium. However, if you are a fitness enthusiast and looking to lose weight, then you need to include black peppers in your daily menu.

Black Pepper In Hindi Means: Kali Mirchi

So, let’s take a look at some of the crucial facts about black pepper for weight loss.

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How Does Black Pepper Help In Weight Loss?

Black pepper is a common spice used in culinary preparations around the world. While it doesn’t directly cause weight loss, it may have certain properties that can support weight management efforts. Here are some ways in which black pepper may potentially aid in weight loss:

1. Increased Metabolism

Black pepper contains a compound called piperine, which has been found to have thermogenic properties. Thermogenesis is the process by which the body generates heat and increases metabolism, potentially leading to the burning of more calories.

2. Improved Digestion

Did you know black pepper has been traditionally used as a digestive aid? Yes, it is. It stimulates the secretion of digestive enzymes, which can enhance the breakdown of food and improve overall digestion. Effective digestion is important for nutrient absorption and can contribute to maintaining a healthy weight. Also, you can include easily digestible foods in your diet plan.

3. Reduced Fat Formation

Piperine, the active compound in black pepper, has been studied for its potential to inhibit the formation of new fat cells. Research suggests that piperine may interfere with the genes responsible for the formation of adipocytes (fat cells), thereby reducing the development of new fat tissue.

4. Appetite Regulation

Black pepper may have appetite-suppressing effects. Some studies suggest that the piperine in black pepper may influence satiety hormones such as ghrelin and leptin, which are involved in hunger and fullness sensations. So, by regulating these hormones, black pepper may help control appetite and reduce calorie intake.

5. Enhanced Nutrient Absorption

Black pepper has been shown to improve the bioavailability and absorption of various nutrients, such as vitamins, minerals, and antioxidants. When your body efficiently absorbs nutrients, it can support overall health and potentially aid in weight management.

How To Include Black Pepper In Your Diet For Weight Loss?

Black pepper can be easily incorporated into your diet to potentially support weight loss efforts. Here are a few ways to consume black pepper:

  1. Add It To Meals

Use black pepper as a seasoning for your dishes. Sprinkle it on salads, soups, stews, grilled vegetables, or any other savory meals you enjoy. Thus, it adds a kick of flavor and can enhance the taste of your food.

  1. Combine It With Turmeric

Black pepper works synergistically with turmeric to increase the absorption of its active compound, curcumin. Curcumin has been studied for its potential weight loss and anti-inflammatory effects. So, while preparing a turmeric tea or adding turmeric and black pepper to it as there are many health benefits of turmeric.

  1. Make A Black Pepper Tea

Brew a cup of black pepper tea by adding a teaspoon of crushed black pepper to hot water. Let it steep for a few minutes, strain, and enjoy. You can also add a squeeze of lemon or a teaspoon of honey for additional flavor.

  1. Use It In Salad Dressings

Incorporate black pepper into homemade salad dressings. Combine it with olive oil, vinegar, lemon juice, and herbs for a delicious dressing to drizzle over your salads.

  1. Take Black Pepper Supplements

If you find it challenging to consume enough black pepper in your diet, you can opt for black pepper supplements. Also, these are available in capsule or extract form and can be taken as directed by the manufacturer. 

Please Note: We at Fitelo always advise our readers to consult with a healthcare professional before starting any new supplements.

Other Health Benefits Of Including Black Pepper

Not only merely adding black pepper to your diet plan for weight loss won’t result in any visible weight loss unless you also use other strategies such as a balanced diet, following a regular exercise regime, etc.

However, black pepper has many other health advantages, such as:

  1. Anti-inflammatory Properties

The presence of piperine may help reduce inflammation in the body, potentially providing relief for conditions like arthritis and other inflammatory diseases.

2. Respiratory Health

Black pepper has been used in traditional medicine to alleviate respiratory conditions like coughs, colds, and congestion.

3. Antioxidant Effects

Black pepper contains antioxidants that can help protect the body against free radicals, potentially reducing the risk of chronic diseases and promoting overall health.

4. Weight Management Support

As mentioned earlier, black pepper may aid in weight management by increasing metabolism, promoting digestion, and potentially suppressing appetite.

Also, you can read: Metabolism Boosting Foods: Revs Up Your Natural Fat Burning Machine

5. Cognitive Function

Some research suggests that black pepper may have positive effects on brain health and cognitive function, including memory and attention.

6. Antibacterial And Antimicrobial Properties

Black pepper has been found to possess antimicrobial properties that may help fight against certain bacteria and infections.

7. Cancer-Fighting Potential

Piperine has been investigated for its potential anticancer properties, including its ability to inhibit the growth of cancer cells and enhance the effectiveness of certain anticancer drugs. Also,

8. Skin Health

The antioxidant and antibacterial properties of black pepper may help promote healthy skin and reduce the risk of skin infections.

List Of 7 Foods To Avoid While Using Black Pepper For Weight Loss

While weight loss is a complex process that involves various factors, including overall diet and lifestyle, here are seven types of foods that are commonly recommended to limit or avoid when trying to lose weight:

1. Sugary Beverages

Sugary drinks like soda, fruit juices, energy drinks, and sweetened teas are high in calories and added sugars. All the mentioned beverages contribute to weight gain and provide no nutritional value to the body. So, always opt for water, unsweetened tea, or infused water instead.

2. Processed Snacks And Sweets

Foods like cookies, cakes, candies, chips, and other processed snacks are often high in calories, unhealthy fats, added sugars, and refined carbohydrates. These foods can be addictive and provide little satiety while packing on extra calories. So, always choose healthier snacks like fresh fruits, vegetables, nuts, or homemade snacks with whole, unprocessed ingredients.

3. Fast Food And Fried Foods

Fast food meals and fried foods are often high in unhealthy fats, sodium, and calories. They are typically low in nutrients and can lead to weight gain and poor health outcomes. Thus, opt for homemade meals prepared with lean proteins, whole grains, and plenty of vegetables.

4. Highly Processed Foods

Foods that are heavily processed, such as packaged snacks, frozen meals, and instant noodles, tend to be high in added sugars, unhealthy fats, and artificial ingredients. They often lack essential nutrients and can contribute to weight gain. Thus, focus on whole, minimally processed foods like fruits, vegetables, whole grains, and lean proteins. Also, these highly processed foods are strictly avoided when following a diet plan to lose weight fast.

5. Sugary Breakfast Cereals

Many breakfast cereals marketed to children and adults contain high amounts of added sugar. These cereals can cause blood sugar spikes and subsequent crashes, leading to cravings and overeating. So, choose whole grain cereals with minimal added sugars or opt for protein-rich breakfast options like eggs or Greek yogurt.

6. High-Fat Dairy Products

Full-fat dairy products like whole milk, cheese, and cream can be high in saturated fats and calories. While dairy can be a part of a healthy diet, consider opting for lower-fat or non-fat versions to reduce calorie intake. Alternatively, explore plant-based milk alternatives like almond milk or oat milk.

7. Sugary Condiments And Sauces

Condiments and sauces like ketchup, barbecue sauce, salad dressings, and sweet chili sauce often contain added sugars, unhealthy fats, and high levels of sodium. These can significantly increase the calorie content of your meals. Thus, always look for healthier alternatives or make your own dressings and sauces using fresh ingredients.

Summary On “Is Black Pepper Good For Weight Loss”

Moderation is key, and a balanced approach to nutrition is crucial for sustainable weight loss. Using black pepper for weight loss is way old process. Also, it’s important to focus on overall dietary patterns, portion control, and regular physical activity and consult with a healthcare professional or registered dietitian for personalized guidance. If you are interested you can also discuss your health matters with our experts.

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Frequently Asked Questions

Is It OK To Have Black Pepper Every Day?

There is no harm in including it in your diet, but make sure to consume it in moderation. Do not have more than 1-2 teaspoons of black pepper every day. So, having it in excess can have multiple side effects.

Does Black Pepper Help Burn Belly Fat?

Yes. Black pepper boosts fat metabolism and may help burn belly fat. So, including it in the diet along with proper exercises and lifestyle management will help burn belly fat fast.

Is Black Pepper Good For Fat Loss?

Black pepper for fat loss is a great choice for many because it includes a compound known as piperine that enhances metabolic performance and suppresses the accumulated fat in the body.

How To Use Black Pepper For Weight Loss? 

If you can resist the burning flavor of black pepper then you can take 1-2 peppercorns in the morning which will help to boost your metabolism. Also, you can use black peppercorns while preparing a cup of tea, put a dash of pepper in it to speed up your metabolism process.

Can We Use Kali Mirchi In Chicken?

Yes, you can include Kali mirchi in all the recipes. For example: “Chicken kali mirchi” recipe.

How Does Black Pepper Speed Up Weight Loss?

The presence of piperine, enhance metabolic performance and prevents fat accumulation in the body. Also, this spice increases the concentration of good cholesterol. 

Is Black Pepper Helpful For Weight Loss?

Yes, black pepper is beneficial for weight loss as it helps to curb your appetite.

What Are The Benefits Of Having Black Pepper For Weight Loss?

  • Promotes Digestion.
  • Boosts Immunity.
  • Rich In Antioxidants.
  • Improves Nutrient Absorption.
  • Reduces Appetite.
  • Promotes Gut Health.
  • Improves Bowel Movement.
  • Boosts Weight Loss.
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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life.

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