Ginger has the ability to reduce inflammation, stimulate digestion, and suppress your appetite. These properties of ginger have led some people to believe that drinking hot ginger tea can promote weight loss.Medical literature indicates that ginger can be combined with a healthy diet and exercise to help you achieve a healthy weight.
1. Does drinking hot ginger tea help you lose weight?
According to some reviews, the compounds gingerol and shogaol in ginger can help you lose weight. These compounds may be beneficial in the body's complex fat-burning and storage process.
A study was conducted on obese women with 2 capsules of 1 gram of ginger powder per day for 12 weeks. The results showed that these women had a significant reduction in appetite and body measurements compared to those taking a placebo. The effects of this study were more evident in people with a specific set of genes.
This may be one of the clues that ginger may be more effective for weight loss in some people than others. However, scientists need to do more research to have more specific evidence for the effects of ginger.
This study continues to be conducted and shows that ginger has a small effect compared to a placebo, reducing body mass index (BMI) and improving blood sugar control markers in obese women. Additionally, another study was conducted with 10 men who consumed 2 grams of ginger powder in a hot beverage during breakfast—ginger tea. Participants in this study reported a reduction in hunger and an increase in thermogenesis, or heat production from calorie burning. At the same time, the study also highlights the potential role of ginger in weight management.
Another study evaluated evidence on the effects of ginger on weight loss and other signs related to obesity. The authors analyzed studies in this area, including 14 high-quality studies that were systematically reviewed. The evaluation results showed that ginger consumption reduced participants' body weight, waist-to-hip ratio, and some markers reflecting glucose metabolism in the blood. Ginger had no effect on other markers, such as BMI and total cholesterol levels.
The current evidence for ginger’s effects on some markers of weight loss is promising but mixed. Scientists need to do more research on these topics before they can draw firm conclusions.
2. How to use ginger for weight loss
Although the scientific evidence proving the effect of ginger in weight loss is weak and research results still need to be proven, authorities generally consider ginger as a safe food to include in the diet. People can add fresh ginger to their recipes or use it to make tea.
A simple way to make ginger tea: Cut a piece of ginger the size of a person's little finger. Add the chopped ginger to 150 ml of boiling water. Simmer for 5–10 minutes, then strain the water before drinking. In addition, you can add other foods such as Lemongrass and lemon…
Drinking lemongrass ginger water is another way to harness the weight loss benefits of ginger. Ginger water often includes other ingredients to dilute the spicy, pungent taste of pure ginger. These additional ingredients can include honey, lemon juice, lemongrass, and water, which on their own have moisturizing, antioxidant, and immune-boosting properties.
According to some scientific studies and anecdotal reports, such as apple cider vinegar, green tea, and lemon, they may help with weight loss. It is important to note that there is not much evidence supporting the weight loss effects of these foods, and it also depends on the individual. For ginger, scientists need to conduct more studies to better understand its effects. People can try combining ginger and lemon with green tea or making a spicy dressing with apple cider vinegar, olive oil, and fresh grated ginger. It’s also important to note that the amount of ginger in ginger tea may be much less than the amounts used in the studies referenced here.
You should also avoid ginger ale, as these drinks often contain large amounts of added sugar. However, drinking or making ginger kombucha or kefir without added sugar may be beneficial. These drinks contain natural probiotic bacteria. Probiotics may be helpful for weight loss, according to some studies.
3. Precautions and side effects
According to several review studies, side effects of ginger are rare at doses of 500–1,000 milligrams per day. The main side effect appears to be gastrointestinal upset. The daily dose of ginger should not exceed 1g for pregnant women and 4g for the general public.
Taking ginger in powder form may cause heartburn in some people. In these cases, people may prefer to take packaged ginger capsules. Ginger may also increase the risk of bleeding, so people should stop taking ginger for 1–2 weeks before any surgical procedures. People who are taking blood-thinning medications, such as warfarin or aspirin, should talk to their doctor before taking ginger. Limited evidence suggests that ginger may interfere with some medications by increasing the production of stomach acid. People taking antacids, H2 blockers, and proton pump inhibitors should consult their doctor before taking ginger. Some people are allergic or sensitive to plants in the Zingiberaceae family, which is the ginger family. These people may experience symptoms such as dermatitis when using ginger.
In summary, several studies suggest that ginger may be beneficial for weight loss. The compounds in ginger have antioxidant and anti-inflammatory properties. They may help a person burn fat and regulate their blood sugar levels. However, research supporting ginger's weight loss effects is limited, so further studies are needed to explore its properties. Ginger is easy to incorporate into the diet, either as tea or in cooking recipes. One can also choose to take ginger in capsule form. This may help protect against potential digestive side effects, such as heartburn. If a person is taking medication for a health condition or plans to undergo surgery, they should consult a doctor before using ginger.
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Reference sources: healthline.com, medicalnewstoday.com
