Cinnamon And Honey For Weight Loss: Does It Work And How Should You Use It?


Using cinnamon and honey as part of a healthy diet and active lifestyle may offer mild metabolic benefits for weight control. Learn how these flavorful pantry staples can help curb cravings and appetite, stabilize blood sugar, and boost metabolism when incorporated properly.

Cinnamon And Honey For Weight Loss

Cinnamon is a fragrant and delicious spice derived from the inner bark of tropical cinnamon trees. It provides antioxidants and anti-inflammatory compounds. Honey is produced by bees from flower nectar and contains traces of vitamins, minerals, and beneficial phytochemicals.

cinnamon for weight loss

Preliminary research on cinnamon indicates it may reduce appetite, slow digestion of carbs, increase insulin sensitivity, and lower blood lipids. Early studies show honey may also dial down weight gain, control appetite, and reduce blood sugar response when substituted for sugar.

Using cinnamon and honey together may amplify these effects through their combined impact on appetite, glucose control, and metabolism. But large-scale human trials are still needed. Used as part of a healthy regimen, they may provide mild weight loss support.

How Cinnamon May Help With Weight Loss?

Several potential mechanisms make cinnamon a promising metabolism booster:

▪️ May reduce appetite and increase feelings of fullness

▪️ Can slow the rate that sucrose is digested after meals

▪️ Appears to increase insulin sensitivity and glucose uptake by cells

▪️ May help reduce the accumulation of belly fat over time

▪️ Has shown the ability to lower blood lipid levels in those with high cholesterol and triglycerides

These benefits are tied to key compounds in cinnamon like cinnamaldehyde. Most studies use 1-6 grams of cinnamon powder per day but ideal doses still require research.

How Honey May Support Weight Loss?

Here are some of the top ways raw honey may aid weight management:

➜ Contains compounds like nogalamycin that may dial down weight gain

➜ Provides sweetness with 64 calories per tablespoon versus refined sugar at 48 calories

➜ Can help control appetite moderately when consumed before meals

➜ Causes a milder rise in blood sugar compared to table sugar

➜ Has prebiotic effects to nurture healthy gut bacteria tied to better metabolism

➜ Can improve cholesterol, triglycerides, and inflammation when replacing sugar

➜ But human data directly linking honey to increased weight loss is still limited at this time.

How To Use Cinnamon And Honey Together?

Combining cinnamon and raw honey creates a synergistic effect. Ways to harness their combined potential for weight control include:

  • Adding 1 teaspoon honey + 1 teaspoon cinnamon to a warm cup of water or herbal tea
  • Stirring 1 teaspoon of cinnamon into 1 tablespoon of raw honey and consuming it before meals
  • Making weight loss “tea” by steeping cinnamon sticks in hot water and adding a drizzle of honey
  • Adding dashes of cinnamon and bits of honey to smoothies, yogurt, and oatmeal
  • Sprinkling cinnamon on fresh fruit dishes, salads, or sides and drizzling with a teaspoon of honey

Consume 1⁄2 to 1 teaspoon cinnamon and 1 teaspoon honey once or twice daily. But avoid overusing honey, as excess calories counter benefits.

Lifestyle Tips To Maximize Results

To boost cinnamon and honey’s effectiveness:

🔹 Drink plenty of water to aid digestion and metabolism

🔹 Follow an overall balanced, fiber-rich, low-calorie diet with plenty of nutrient-dense foods

🔹 Engage in regular exercise as able – cardio, strength training, and yoga are great options

🔹 Get 7-9 hours of quality sleep nightly and learn to manage emotional stress effectively

🔹 Limit intake of refined flour, sugar, fast food, and unhealthy fats

Precautions And Potential Side Effects

When used in normal food amounts, cinnamon and honey are safe for most people but potential side effects can include:

➜ Honey may cause infant botulism in children under age 1 due to clostridium bacteria spores

➜ Consuming excess cinnamon may potentially cause liver damage. Limit to 1 teaspoon daily

➜ Allergic reactions to cinnamon or honey including rashes, swelling, itching, chest tightness

➜ Blood sugar concerns for diabetics – both lower glucose levels, so monitor closely

➜ Drug interactions with blood thinners, diabetes medications, certain antibiotics


Research suggests cinnamon and raw honey may offer mild metabolic advantages that enhance weight management when combined with daily exercise and balanced nutrition. However, direct fat loss effects are likely to be small. Any substantial weight reduction requires comprehensive lifestyle changes.

Incorporating these tasteful healing foods simply makes the process more enjoyable and flavorful. But as with any supplement, speak to your doctor before using cinnamon and honey if you take medications or have diabetes, liver conditions, or bee allergies.


1. Does heating honey destroy its health benefits?

Excess heating may potentially start reducing some enzymes and antioxidants. But brief heating to add to tea or oatmeal should not significantly impact its quality.

2. Can people with diabetes take cinnamon and honey?

Yes, but they should closely monitor blood sugar, take medications as prescribed, and discuss the use of cinnamon and honey with their doctor.

3. How long does it take to see weight loss effects from cinnamon and honey?

Research on direct weight loss is limited but metabolic benefits may start within 1-2 weeks. For substantial weight reduction, allow at least 12 weeks along with diet and exercise

4. How much honey and cinnamon should you take per day for weight loss?

1 teaspoon cinnamon and 1 teaspoon raw honey once or twice per day is recommended. Avoid excessive portions that add calories.

5. What’s the best time to take cinnamon and honey?

Most research showing benefits uses cinnamon and honey taken about 10-20 minutes before meals, especially those higher in carbs/sugar

Dr. Jun Ren is a dedicated and experienced registered dietitian and nutritionist who is committed to helping people achieve their health goals through personalized nutrition plans. With a passion for promoting healthy eating habits and preventing chronic diseases, Dr. Ren has been able to assist numerous clients in improving their overall quality of life.

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