Can Ginger Water Aid Weight Loss?

by Marixie Ann Obsioma
Published on March 2, 2022 and last updated for accuracy on April 19, 2022

Ginger is a flowering plant grown mostly for its root, used in cooking and baking. Ginger can also help with inflammation, digestion, and hunger suppression. Because of these characteristics, some people believe ginger water can be a good addition to your weight loss diet.

According to medical research, ginger can help you achieve a healthy weight by combining it with a balanced diet and exercise. You have to keep a healthy lifestyle.

Let’s look at how to ginger consumption can help you lose weight, the limitations of its weight-loss effects, and which nutrients to pair with ginger for the best outcomes.

How Does Consuming Ginger Water Aid Weight Loss?

The chemicals gingerols and shogaols are found in ginger. When you eat ginger, these substances promote several biological activities in your body.

Obesity has been linked to oxidative stress and inflammation in studies. Damage from free radicals in the body causes oxidative stress.

Ginger’s antioxidant capabilities aid in controlling free radicals, while its anti-inflammatory properties aid in the reduction of inflammation.

These characteristics of ginger don’t immediately treat excess weight, but they do avoid cardiovascular damage and other side effects of obesity while attempting to achieve a healthy weight.

Other research backs up the notion that ginger can help people lose weight.

In one short trial, overweight men who ate ginger stayed fuller for longer.

According to a meta-analysis of studies on ginger’s weight-loss advantages, ginger consumption has a considerable impact on body weight and belly fat (waist-to-hip ratio).

One study also showed that weight loss ginger water consumption also enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men. It’s definitely effective for weight management, regardless of gender.

Ginger consumption enhances several biological processes in the body. Gingerols have an anti-obesity impact by aiding digestion and stimulating the body to move digested food through the colon faster. According to research, Gingerols may help keep your blood sugar levels in check. Maintaining a healthy blood sugar level is essential for weight loss.

Weight Loss with Ginger Water and Lemon

When you combine lemon and ginger water for weight loss, you may be giving your body an extra boost to keep it healthy. In addition to being vital in vitamin C, Lemon juice may work as an appetite suppressant.

How to Lose Weight with Ginger Water and Lemon

A touch of lemon in your ginger water may encourage you to drink more fluids. This may help you lose weight by staying hydrated and feeling satisfied for longer.

To get the most out of the hydrating and appetite-suppressing effects of this mixture, drink ginger water and lemon two or three times a day.

Ginger water with lemon is certainly one of the best and healthy drinks you can consume for weight loss.

Lose Weight with Apple Cider Vinegar and Ginger

If you are looking for other healthy drinks, check ACV. Apple cider vinegar (ACV) has its weight-loss benefits. You could enhance its anti glycemic and antioxidant properties by combining ginger.

Apple cider vinegar also contains potent probiotics, which can help you lose weight by improving your gut health.

Apple Cider Vinegar and Ginger Water for weight loss

The easiest way to get these two ingredients in your diet is to blend them and drink them.

Ginger steeped in hot water must be cooled down before adding the ACV. An extremely hot drink will kill the bacteria in ACV, and you’ll lose its probiotic effect.

Add a little honey or a squeeze of lemon to 1 cup (8 ounces) of brewed ginger tea, stir in 2 tablespoons of apple cider vinegar and drink.

Take this tea once per day, in the morning before eating, to experience the maximum benefit of ACV.

Weight Loss with Green Tea and Ginger

Thinking of preparing a hot ginger beverage? Add green tea! Green tea also has its weight-loss effects. Because of indications that it might speed up your metabolism, green tea is a popular slimming product.

How to Lose Weight with Green Tea and Ginger

You may combine the potent effects of both nutrients by adding grated ginger to hot green tea. You can alternatively steep fresh boiled ginger root and a green tea bag together, adding more water as needed to keep the beverage from becoming too strong.

Green tea should be consumed once or twice a day, keeping in mind that it contains caffeine.

Ginger Juice Can Help You Lose Weight

Another strategy to benefit from ginger’s weight-loss properties is to prepare it as a juice instead of plain ginger water.

To mask pure ginger’s robust and spicy flavor, ginger juice usually contains additional components. Honey, lemon juice, and water are all added components that provide hydrating, antioxidant, and immune-boosting effects.

How to Lose Weight With Ginger Juice

You can make homemade ginger juice by combining freshly squeezed lemon juice with agave, honey, or another natural sweetener to taste.

In a blender, combine fresh, unpeeled ginger (approximately 1/3 pound cut into bits) with about 1 cup water, then filter the mixture if desired. Toss in the ginger extract you’ve made with the rest of the ingredients, garnish with mint, and serve with ice cubes if preferred.

As an appetite suppressor, drink once or twice a day.

Slim Down with Ginger Powder

Compared to fresh ginger, dried crushed ginger (ginger powder) contains more shogaol-like chemicals. These chemicals may have anti-inflammatory and cancer-fighting effects.

How to Prevent Weight Gain With Ginger Powder

Ginger powder can be taken as a capsule or mixed with water to make a ginger powder drink. You can also use powdered ginger to add flavor to your cuisine.

Consuming a tablespoon of raw ginger powder may cause indigestion, and the flavor might be overwhelming.

Ginger’s Other Advantages

Aside from losing weight, ginger can offer you a slew of other health benefits, including:

  • cortisol (also known as the “stress hormone”) control
  • more frequent and regular bowel motions
  • improved stamina
  • lower risk of coronary artery disease
  • enhanced memory and cognitive abilities
  • better immune system performance

Things to Consider When Using Ginger Water for Weight Loss

The majority of people can safely take ginger water for weight loss. Constipation and flatulence are common adverse effects for some people.

Because ginger may enhance bile flow from the gallbladder, doctors are hesitant to recommend it to persons with gallbladder disease.

There’s also a knowledge gap in using ginger during pregnancy, even though some health practitioners advise pregnant women to take ginger for nausea. If you’re pregnant or nursing or taking blood-thinning (anticoagulant) medicine, see your doctor before using ginger.

Where Can I Get Ginger Supplements?

Ginger may be found at most supermarket stores. Fresh ginger can be found in the produce department, and ground ginger can be found on the aisle with other dried herbs and spices.

Different varieties of ginger, specifically designed to prevent body weight gain, or ginger’s other health advantages, can be found in health food stores. Ground ginger tablets are also available in health food stores.

The Food and Drug Administration does not regulate oral ginger supplements or ground ginger (FDA). Only purchase ginger goods from reputable online retailers.

Ginger’s 11 Proven Health Benefits

Ginger is a flowering plant with a Southeast Asian origin. It’s among the world’s healthiest (and most flavorful) spices.

It’s a member of the Zingiberaceae family, including turmeric, cardamom, and galangal.

The rhizome (the underground portion of the stem) is the component of the plant that is most usually used as a spice. It’s also known as ginger root or simply ginger.

Fresh, dried, powdered, or as an oil or juice, ginger can be used in various ways. It’s a widely used ingredient in cooking. It’s sometimes used in cosmetics and processed meals.

1. Contains gingerol, a potent anti-inflammatory compound.

Ginger has a long history of usage in both conventional and complementary medicine. To mention a few of its uses, it’s been used to assist digestion, relieve nausea, and combat the flu and common cold.

Ginger gets its distinct aroma and flavor from its natural oils, the most prominent of which is gingerol.

The main bioactive ingredient in ginger is gingerol. It’s responsible for a lot of the therapeutic benefits of ginger.

According to studies, gingerol has potent anti-inflammatory and antioxidant properties. It may, for example, aid in the reduction of oxidative stress, which is caused by an excess of free radicals in the body.

Ginger contains a chemical called gingerol, which has anti-inflammatory and antioxidant qualities.

2. Can be used to treat various nausea symptoms, including morning sickness.

Ginger appears to be a powerful anti-nausea agent.

It may assist people who are having certain types of surgery to feel better by reducing nausea and vomiting. Ginger may also help with nausea caused by chemotherapy, although further human research is needed.

It may, however, be the most helpful for nausea caused by pregnancy, such as morning sickness.

A study of 12 researchers with a total of 1,278 pregnant women found that 1.1–1.5 grams of ginger can considerably lessen nausea symptoms.

On the other hand, this study found that ginger did not influence vomiting episodes.

Although ginger is generally regarded as safe, see your doctor before ingesting high doses if you’re pregnant.

Ginger is not suggested for pregnant women nearing delivery or having suffered miscarriages. Ginger is also not recommended if you have a history of vaginal bleeding or clotting problems.

Morning sickness, chemotherapy-related nausea, nausea after surgery, and morning sickness can all be helped with just 1–1.5 grams of ginger.

3. it may assist you in losing weight.

According to studies conducted on humans and animals, ginger may help you lose weight.

According to a review published in 2019, ginger supplementation lowered body weight, waist-hip ratio, and hip ratio in those who were overweight or obese.

Ginger may also help reduce body mass index (BMI) and blood insulin levels, according to a 2016 study of 80 obese women. Obesity is linked to high insulin levels in the blood.

For 12 weeks, study participants were given rather large daily amounts of ginger powder – 2 grams.

Ginger was also found to positively affect obesity and weight loss in a 2019 literature review of functional foods. However, more research is required.

Animal studies provide more evidence supporting ginger’s significance in preventing obesity.

Even when rats and mice were fed high-fat diets, those that drank ginger water or ingested ginger exhibited a reduction in their body weight.

Ginger’s capacity to help you lose weight could be due to various factors, including its ability to boost calorie burn or lower inflammation.

Ginger has been shown in animal and human research to improve weight-related parameters. Bodyweight and the waist-hip ratio are two of them.

4. Aids in the treatment of osteoarthritis.

It is characterized by the deterioration of the body’s joints, resulting in joint pain and stiffness.

According to one study, ginger participants to treat their OA experienced considerable pain and disability decreases.

Only minor adverse effects were noted, such as a dislike for the flavor of ginger. Despite this, roughly 22% of trial participants dropped out due to the taste of ginger, as well as gastrointestinal distress.

For 3 to 12 weeks, study participants were given 500 milligrams (mg) and 1 gram of ginger per day. The vast majority of them had been diagnosed with knee OA.

Another study from 2011 found that a topical mixture of ginger, mastic, cinnamon, and sesame oil can assist persons with OA of the knee improve pain and stiffness.

Ginger has been shown in specific trials to be helpful in lowering the symptoms of osteoarthritis, particularly osteoarthritis of the knee.

5. It can significantly cut blood sugar levels and improve heart disease risk factors.

Although research in this field is still in its early stages, ginger may offer potent anti-diabetic benefits.

Two grams of ginger powder per day reduced fasting blood sugar by 12% in a 2015 study of 41 people with type 2 diabetes.

It also significantly improved hemoglobin A1c (HbA1c), a long-term blood sugar level indicator. Over 12 weeks, HbA1c was lowered by 10%.

In addition, the Apolipoprotein B/Apolipoprotein A-I ratio was reduced by 28%, and malondialdehyde (MDA), an oxidative stress consequence, was reduced by 23%. High MDA levels and a high ApoB/ApoA-I ratio are substantial risk factors for heart disease.

Keep in mind, however, that this was only one small study. The findings are astounding, but they must be confirmed in more extensive research before anyone can draw any conclusions.

A 2019 literature analysis also found that ginger dramatically reduced HbA1c in persons with type 2 diabetes, which is somewhat hopeful news. On the other hand, according to the study, ginger had no influence on fasting blood sugar levels.

In persons with type 2 diabetes, ginger has been demonstrated to reduce blood sugar levels and improve various heart disease risk factors.

6. Can aid in the treatment of persistent dyspepsia.

Recurrent pain and discomfort in the upper portion of the stomach characterize chronic dyspepsia.

Indigestion is thought to be caused by a delay in the stomach’s emptying. Ginger, interestingly, has been demonstrated to hasten stomach emptying.

In a tiny 2011 trial, people with functional dyspepsia, or indigestion with no recognized reason, were given either ginger pills or a placebo. They were all served soup an hour later.

The stomachs of those who got ginger took 12.3 minutes to empty. In those who received the placebo, it took 16.1 minutes.

These effects have been observed in people who do not have dyspepsia. Twenty-four healthy people were given ginger pills or a placebo in a 2008 study by the same research team. An hour later, they were all served soup.

When people consumed ginger instead of a placebo, stomach emptying was dramatically faster. People who received ginger took 13.1 minutes, while those who received the placebo took 26.7 minutes.

Ginger tends to hasten stomach emptying, suitable for persons who suffer from indigestion or other stomach problems.

7. It has the potential to lessen menstruation pain considerably.

The pain experienced during the menstrual cycle is referred to as dysmenorrhea.

Discomfort treatment, particularly menstruation pain, is one of the traditional applications of ginger.

In a 2009 trial, 150 women were given the option of taking ginger or a nonsteroidal anti-inflammatory medicine (NSAID) for the first three days of their period.

Experts gave four daily doses of ginger powder (250 mg), mefenamic acid (250 mg), or ibuprofen to the three groups (400 mg). Ginger was just as good as the two NSAIDs at reducing pain.

Recent research has also found that ginger is more effective than a placebo and is on par with medications like mefenamic acid and acetaminophen/caffeine/ibuprofen (Novafen).

While these findings are encouraging, more high-quality research with bigger sample size is still required.

When consumed at the start of the menstrual period, ginger appears to be particularly efficient in reducing menstrual pain.

8. it may assist in lowering cholesterol levels.

LDL (bad) cholesterol levels above a certain threshold are associated with an increased heart disease risk.

Foods you eat might have a significant impact on your LDL levels.

The 30 persons who received 5 grams of ginger-pasted powder every day for three months had their LDL (bad) cholesterol levels drop by 17.4 percent, according to a 2018 study of 60 people with hyperlipidemia.

While the reduction in LDL is significant, it’s worth noting that the subjects in the study were given extremely high dosages of ginger.

Many people dropped out of an OA research where they were given 500 mg–1 gram of ginger doses due to an unpleasant taste in their mouth.

The doses used in the hyperlipidemia trial are five to ten times greater. Most people are unlikely to maintain a 5-gram dose for long enough to notice results.

People who took 3 grams of ginger powder (in capsule form) every day saw significant decreases in most cholesterol indicators in an older trial from 2008. Over 45 days, their LDL (bad) cholesterol levels decreased by 10%.

A study in rats with hypothyroidism or diabetes backs up these findings. The ginger extract reduced LDL (bad) cholesterol comparable to atorvastatin, a cholesterol-lowering medication.

Total cholesterol levels dropped in all three studies’ participants. Ginger reduced the blood triglycerides of the participants in the 2008 trial and the lab rats.

There’s evidence that ginger can lower LDL (bad) cholesterol, total cholesterol, and blood triglyceride levels significantly in both humans and animals.

9. Contains a chemical that may aid in cancer prevention.

Ginger has been investigated as an alternate treatment for a variety of cancers.

Gingerol, which is found in significant concentrations in raw ginger, has anti-cancer qualities. The version known as [6]-gingerol is particularly potent.

Two grams of ginger concentrate per day reduced pro-inflammatory signaling molecules in the colon in a 28-day study of people at average risk for colorectal cancer.

A follow-up study with people at high risk for colorectal cancer, on the other hand, came up with different results.

According to some research, ginger may be helpful against other gastrointestinal malignancies such as pancreatic cancer and liver cancer. However, it is limited.

It may also help treat breast cancer and ovarian cancer. More research is required in general.

Ginger contains the compound gingerol, which appears to have anti-cancer properties. However, more research is required.

10. May help to prevent Alzheimer’s disease and improve brain function.

Chronic inflammation and oxidative stress can hasten the aging process.

They’re thought to be one of the leading causes of Alzheimer’s disease and cognitive impairment as people get older.

According to several animal studies, ginger’s antioxidants and bioactive chemicals help reduce inflammatory reactions in the brain.

There’s also evidence that ginger can directly improve brain function. Daily doses of the ginger were demonstrated to increase reaction time and working memory in a 2012 research of healthy middle-aged women.

Furthermore, multiple animal studies have shown that ginger can help protect against age-related cognitive deterioration.

Ginger has been shown in animal tests to protect the brain from age-related damage. It can also help middle-aged women boost their cognitive function.

11. Can aid in the battle against infections.

Gingerol can aid in the prevention of infections.

Ginger extract has been shown to suppress the growth of various germs.

It’s remarkably efficient against the oral germs linked to gingivitis and periodontitis, according to a 2008 study. Both of these conditions are inflammatory gum disorders.

Fresh ginger may also help prevent respiratory infections caused by the respiratory syncytial virus (RSV).

Ginger may aid in the battle against harmful germs and viruses, lowering your chance of infection.

SUMMARY:

Ginger has been shown to have weight-loss potential as an ingredient. When you combine ginger with other antioxidants, blood sugar stabilizers, and anti-inflammatory substances, you’re putting yourself in a better position to lose weight.

However, ginger by itself will not result in a significant weight loss. It’s probably more effective at weight management. Overall, losing weight requires a healthy diet and regular exercise.

Consult a doctor if you have concerns about your weight, and keep in mind that there is no magic chemical that can help you lose weight. You need to maintain a healthy lifestyle.

Ginger is high in minerals and bioactive chemicals with tremendous health and mental advantages.

It’s one of the few superfoods genuinely deserving of the moniker.

REFERENCES:

  1. https://www.healthline.com/health/ginger-for-weight-loss
  2. https://www.medicalnewstoday.com/articles/ginger-for-weight-loss
  3. https://gingerpeople.com/does-ginger-help-you-lose-weight/
  4. https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/weight-loss-4-ways-ginger-can-help-you-lose-weight/articleshow/69772736.cms
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