According to some research, ginger may aid in weight loss. It can be taken as a supplement or added to recipes and beverages. The effects of ginger on weight loss, however, require further investigation.

The evidence, weight loss strategies, safety measures, and possible adverse effects are all covered in this article. It also offers additional weight loss advice.

What is ginger?

The flowering plant known as ginger, or Zingiber officinale, is indigenous to Southeast Asia. It has been used as medicine since ancient times. reliable source.

The fresh root can be chopped or grated and added to food and beverages. Additionally, dried ginger powder can be used as a supplement or in cooking.

Does ginger help people lose weight?

A review and meta-analysis conducted in 2024 examined 27 studies that tested ginger’s ability to help people lose weight.

Overall, the authors discovered proof that taking supplements of ginger can lower:

Body mass index, body weight, and body fat percentage

However, the authors state that before they can make definitive conclusions, more high-quality trials are required.

How to lose weight with ginger

There is conflicting scientific evidence regarding ginger’s ability to help people lose weight. However, there are a number of ways for people to try including it in their diet.

Easy ginger tea

This is how to prepare a basic ginger tea:

Cut up a little finger-sized piece of ginger.
Add 5 ounces (150 milliliters) of boiling water to the chopped ginger.
Before drinking, strain after 5 to 10 minutes of simmering.
For extra taste, people can mix ginger with lemon or green tea. Ginger tea is also available in tea bags at grocery stores.
It’s important to keep in mind, though, that the amounts of ginger in ginger tea are probably far lower than those that researchers used in weight loss studies.

Drinking ginger ale or beer to lose weight is not advised. These beverages typically have a lot of added sugar.

Including ginger in meals and beverages

Ginger can be added to one’s own food and beverages and is used in many dishes around the world. They might want to try:

incorporating ginger into homemade fruit juices, soups, and stews, as well as using it in marinades, sauces, curry pastes, and dressings
Supplements containing ginger
Ginger supplements in capsule form may be an option for people who dislike the taste of ginger or who prefer the convenience of supplements.
Ginger is generally regarded by health professionals as safe to eat, but supplements may interact with certain drugs or illnesses.
Ginger supplements should only be taken after consulting a physician.
Ginger has no set dosage for helping people lose weight. However, up to 1,000 milligrams per day is the usual dosage for general use. reliable source. While some may take less, others may divide this into multiple doses throughout the day.

Side effects and precautions

Some people may experience adverse effects from ginger, primarily in the digestive system. It could result in Reliable Source:
Heartburn, diarrhea, and irritation of the mouth or throat
Higher dosages increase the likelihood of these side effects.
Ginger can also be a reliable source.

reduce blood pressure
reduce blood sugar levels
raise the risk of bleeding, promote the development of gallstones, trigger allergic reactions, and, in rare instances, result in irregular heartbeats
Before using ginger, people who are on medication or who have health issues that affect blood pressure, blood sugar, or blood coagulation should consult a physician.

Ginger should also be avoided by those having surgery. Only after surgery, if a doctor deems it safe, should they take it.

Before taking ginger as a supplement, it’s crucial to consult a doctor because this article may not cover all potential interactions and risks.