There is nothing more frustrating than trying to lose that extra 5 – 10 lbs. Morning fat melter program is Awesome for losing weight.
Yet, when the scale looks back at you with the same numbers or even a higher number you say “what the $#@&?”
Is this the end of your life as you know it?
Of course not!
In spite of all your frustrations, your weight on the scale isn’t the determining factor to whether or not you need to lose weight. It is important to make sure your BMI remains within a healthy range.
- 0.1 I suggest you calculate your BMI with this BMI calculator that I created just for you! And, if you would rather listen to this post, click here to download the audio file!
- 1 What Is Honey?
- 2 What Is Cinnamon?
- 3 Honey And Cinnamon For Weight Loss
- 4 Managing Sugar Intake With Honey and Cinnamon
- 5 Understanding Glycemic Index
- 6 Word Of Caution
But if summer is around the corner and you plan on hitting the beach and wearing your favorite outfit, adjusting what you eat is important.
Here is an interesting fact…
According to the CDC, nationally 35% of the US population is overweight.
Without further adieu, I would like to introduce you to the benefits of honey and cinnamon and how they can aid with weight loss and bloating.
What Is Honey?
Honey is a sweet and sticky, yellowish-brown, viscous fluid that is made by bees and other insects from the nectar that they collect from blossoming flowers.
Throughout history, honey was used as a sacred offering to God, an embalming fluid, for mummy preservation, and for dressing wounds over many centuries by ancient Egyptians.
It is also an alternative sweetener made naturally. Honey is made from a blend of sugar, enzymes, minerals, vitamins, and amino acids unlike any other sweeteners on the planet.
Apart from being a highly nutritious substance, honey is known for its antibacterial, anti-inflammatory and wound healing properties.
According to the honey nutrition facts on NutritionData.com one tablespoon contains:
- 63.8 calories
- 0 g fiber
- 0 cholesterol
- 17 g sugar
- 10 mg of potassium
Did you know…
What Is Cinnamon?
Is cinnamon good for you?
Let’s take a look at the health benefits…
Cinnamon is a delicious spice that has been well-known for its health benefits for thousands of years.
According to the cinnamon nutrition facts on NutritionData.com, one tablespoon contains:
- 19 calories
- 4 g fiber – 16% RDV
- Calcium – 8% RDV
- Iron – 4% RDV
- Manganese – 68% RDV
- No fat
- No cholesterol
While it is best known as a spice to add to your toast and lattes, cinnamon is also loaded with antioxidants.
Honey And Cinnamon For Weight Loss
The inclusion of a honey and cinnamon mixture in your daily diet can be used for weight loss.
Cinnamon extract can help in improving your body’s composition by increasing lean mass and reducing body fat.
- Based on a study, 22 pre-diabetic patients were subjected to a water-soluble cinnamon diet for 12 weeks, after which their body composition was compared to the original reading. The study resulted in a significant 1.1% increase in lean mass and 0.7% reduction in body fat.
- Another study published in the International Journal of Preventive Medicine states that when a group of people with Type 2 diabetes received 3 grams of cinnamon per day for 8 weeks they showed significant loss of fat.
- A study published in 2007 from the American Journal of Clinical Nutrition found that the intake of 6g of cinnamon to rice pudding delayed the absorption of carbohydrates within the small intestine. Because their stomachs did not empty as quickly as they would have without the cinnamon, participants felt more full for longer.
This is very similar to how eating avocados every day can help with your appetite and satiety.
You can check that article out by clicking the link here.
Weight loss is a major concern among obese and overweight individuals. Scientifically speaking honey can also be extremely useful to lose weight.
While sweeteners are generally not ideal diet foods, honey can be considered an exception.
According to a study published in the European Journal of Nutrition in April 2016, researchers clearly stated that the honey and cinnamon mixture has significant effects on the reduction of your body weight.
It also helps improve with your lipid profile to help reduce cholesterol.
In the study, 12 type II diabetic patients showed no significant change in their HbA1c (average 3 month blood sugar) levels.
But interestingly enough…
There was a statistically significant reduction in total cholesterol levels, as well as weight loss of 4.85 pounds in just 40 days!
While further studies need to be performed in order to confirm cinnamon and honey for weight loss, let’s evaluate if honey and cinnamon can really help you lose weight and reduce sugar cravings without any adverse side effects.
Managing Sugar Intake With Honey and Cinnamon
It is important to moderate your blood sugar which helps reduce sugar cravings and consequently reduces fat storage within your body.
In a crossover study 30 subjects ingested 50 grams of cereal along with 6 grams of cinnamon. Their blood glucose results were tested every 15 minutes for 2 hours.
The results suggested that cinnamon helps maintain a steady blood glucose reading over a long-span of 15, 30, 45, 60 and 90 minutes with a slight increase in glucose levels at 120 minutes.
What if a portion of your favorite dessert, drizzled with cinnamon, could help you regulate your blood sugar levels?
Livestrong states that cinnamon can actually help you reduce your sugar intake as it has the ability to enhance the flavor of sugar.
Less sugar + cinnamon = Food that is sweet enough
Now let’s discuss honey and sugar reduction…
Despite having calories higher than table sugar, honey is also a good source of vitamins and minerals. These vitamins and minerals are required to digest excessive amounts of fat and reduce levels of bad cholesterol.
Organic says it best:
This is interesting…
According to another study published in Scientific World Journal in 2008, a group of 55 patients were subjected to 2 different diets:
- 70 grams of honey
- 70 grams of sucrose
for a period of 30 days.
(Alex Redmond) Instagram page
After 30 days, the diet with 70 grams of honey resulted in the reduction of:
- Body weight by 1.3%
- Body fat by 1.1%
- Total cholesterol by 3.3%
By adding cinnamon and honey into your diet, it can aid with weight loss and sugar cravings while increasing your health.
More research was completed in 2010 with 14 healthy and non-obese women.
Both blood tests and hunger ratings were tested every 30 minutes for 4 hours following each meal.
Honey consumption delayed the mild dip in blood sugar level responses and blunted the glucose response compared to a sucrose rich appetite.
I know what you are thinking.
“All this sugar talk, but how can honey help me lose weight?”
Since honey is not like table sugar and is a natural ingredient, the amino acids, vitamins, and minerals all work together. These compounds work together to metabolize fat and cholesterol which helps prevent obesity.
In addition to this…
My previous article on carbohydrates explains how the consumption of too much sugar can backfire with an intense sugar craving and a long-term feeling of fatigue.
Understanding Glycemic Index
Unlike refined sugar honey has a healthier Glycemic Index (GI).
It is important to understand this…
Foods with a higher glycemic index rating — of above 70 — tend to skyrocket your blood sugar, then fall quickly in a short span of time.
When you eat foods that have a GI index score of 55 to 69, these foods tend to raise your blood sugar, but not as fast compared to high glycemic indexed foods.
Aiming to eat foods in your diet with a low GI of 55 is recommended. These foods help maintain blood sugar levels in a stable state for longer periods of time.
Pure honey falls in the ranking of 58 on the GI scale. Depending on how much fructose is in the particular honey you eat, the GI can be higher or lower.
To get more in-depth on GI and determine what foods fall into what GI scores, read my previous post here.
Word Of Caution
All nutrition and wellness advice is always backed up with the concept of moderation.
Moderation is the key to a healthy lifestyle.
Even when it comes to natural products such as honey and cinnamon, consuming too much of them without the consultation from a healthcare practitioner, could prove to be detrimental.
Let me tell you how…
While cinnamon interacts with medications that lower blood sugar, it is also not safe for people who suffer from liver damage.
According to Mayo Clinic, honey on the other hand can lead to botulism poisoning when administered to infants below the age of one.
People suffering from pollen allergies should also avoid honey as it is made from pollen.
If you do not fall in these categories then try the cinnamon and honey combination to help you lose weight naturally.
Of course, honey and cinnamon are not going to allow you to lose excessive amounts of weight just by eating them together. Proper exercise, healthy breakfasts and balanced meals will help contribute to your weight loss.
What I like to do is add a little bit of honey on a teaspoon with a dash of cinnamon and eat it first thing in the morning. I also add cinnamon and honey to my smoothies after my workouts at the gym.
What ways do you like to incorporate honey and cinnamon in your meals? Let us know in the comment section below!