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Weight Loss

Turmeric Milk for Weight Loss: How to Reap the Benefits of This Delicious Fat-Burner

This age-old Ayurvedic sip has new science revealing how it can speed fat burn and block fat formation

Millions are raving about an incredibly healing and surprisingly slimming twist on a Starbucks latte. Called “golden milk,” the drink (featured in hundreds of thousands of social media posts!) is made by simmering coconut milk with chai spices and a powerful dose of turmeric. “Science is now proving that turmeric has every power attributed to it by ancient healers: It eases joint pain, improves diabetes, stimulates brain function, ends fatigue, and so much more,” reveals Ayurvedic doctor Suhas Kshirsagar, author of The Hot Belly Diet ($16, Amazon). “Whether turmeric is in golden milk, added to food or even in a supplement, it delivers benefits quickly” — especially on the scale! When Dr. Suhas’ patients increase turmeric intake, they shed up to 14 pounds in 14 days while totally revitalizing their health. 

What is turmeric?

Raw turmeric root is similar to fresh ginger. When dried, the bright yellow powder develops an earthy-sweet taste. “It’s delicious as an herbal tea and adds kick to everything from smoothies and soups to vegetables and meat,” says Dr. Suhas, noting it’s the main spice in curry. He adds that there’s a huge advantage to pairing turmeric with black pepper and healthy fat: Both golden-milk ingredients help our bodies absorb significantly more curcumin — the active compound in turmeric. And the more we absorb, the more transformative turmeric becomes.

Ground turmeric for use in turmeric milk for weight loss
annabogush/Getty Images

Related: Turmeric Benefits for Women: Why Experts Call It a “Complete Well-Being Tonic” for Your Health

How turmeric speeds fat burn

Thanks to modern-day factors like stress, pollution, and highly processed food, most of us have an ongoing hidden immune response inside our body that scientists call inflammation. Turmeric has been proven to significantly reduce this inflammation. As a direct result, achy joints may feel better, headaches can disappear, and fat is released.

Related: Turmeric Tea Before Bed For Weight Loss: What Kelly Ripa Sips to Stay Slim

“When you have less inflammation in your cells, it frees your metabolism, allowing it to burn hotter,” explains Dr. Suhas. And that’s just the beginning: Fattening conditions caused or worsened by inflammation — including prediabetes, diabetes and hypothyroidism — “are all going to be helped by turmeric, particularly if you’re adding the spice to a healthy diet that emphasizes other anti-inflammatory foods like salmon, veggies, and healthy fat,” notes Leigh Erin Connealy, MD, head of California’s Center for New Medicine, one of the world’s largest integrative medicine clinics.

Other health benefits of turmeric

Active compounds in turmeric are “as effective an antidepressant as Prozac,” maintains Dr. Connealy. And in one study, turmeric compounds were “100 percent effective in preventing prediabetes from progressing to full-blown diabetes.” (Click through to learn how warding off diabetes prevents heart disease in women, too.)

Soothing inflammation in your brain also means more energy, sharper thinking and deeper sleep. “Compounds in turmeric work as well as many anti-inflammatory drugs, but turmeric won’t destroy your gastrointestinal tract or stress your liver like the drugs do,” says Dr. Connealy. Quite the opposite: Recent studies have shown turmeric clears away fatty deposits clogging the liver. “It’s the body’s primary fat-burning organ. Anytime you improve liver health, the organ is able to burn more fat,” says Dr. Suhas. “A healthy liver gives you what I call a ‘hot belly,’ making metabolism and energy soar.”

Related: Is Turmeric Anti-Aging? A Growing Body of Science Says ‘Yes!’

As if all of that weren’t enough: “Studies show that curcumin helps suppress the development of new fatty tissue,” adds Dr. Connealy. According to a Tufts University team, the spice actually blocks blood vessels feeding our fat, causing a significant number of fat cells to “starve” and self-destruct.

The best way to use turmeric to lose weight

For weight loss and health benefits, experts recommend about 2 tsp. of turmeric daily. There are many ways to get your daily dose of turmeric: turmeric tea, turmeric water and the golden milk recipe below are just a few. You can also add the spice to your cooking and whip it into delicious turmeric weight loss drinks. Or try Kelly Ripa’s before bed weight loss tea.

To maximize results, enjoy healthy meals that emphasize protein, veggies and good fat. Though turmeric as a spice is generally considered safe, always get a doctor’s okay to try any new dietary approach.

Breakfast — Golden Oatmeal: Prepare old-fashioned oats per package instructions adding ½ tsp. turmeric and other optional spices along with the liquid. Top with fruit, nuts and a little honey.

Lunch — Salad and Magic Dressing: Top healthy, hearty salad fixings, such as greens, lean protein, even whole grains, with ranch dressing or a classic vinaigrette mixed with turmeric to taste.

Snacks — Turmeric Chickpeas: Munch on curried chickpea snacks, such as Saffron Road Bombay Spice brand. You can also add ½ tsp. turmeric to your favorite smoothie or soup.

Dinner — Curry in a Hurry: Rub trimmed boneless chicken breasts with curry powder and salt and sauté in olive oil or ghee. Serve with brown rice and veggies.

Turmeric milk for weight loss recipe

A glass of turmeric milk that is great for weight loss
Turmeric golden milk with cinnamon and gingeryulka3ice/Getty Images

This drink warms your soul as it heats up your metabolism.


  • 2 cups light coconut milk or almond milk
  • 1 tsp. turmeric powder
  • ¼ tsp. pumpkin pie spice
  • ¼ tsp. vanilla extract
  • 1 tsp. honey or 1 date 
  • Pinch of black pepper


  1. In saucepan, heat all ingredients until hot but not boiling. (If using date, the date should soften enough to puree smooth.) Pour into a blender with a vented lid; blitz until frothy. Enjoy immediately.

For more on ancient spices that speed weight loss:

How To Make Ginger Tea For Weight Loss: It’s Easy, Inexpensive and So, So Healthy

Does Turmeric Help You Lose Weight? Yes — And So Much More, Conclude Top Doctors

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