Ginger For Weight Loss – How To Use, Benefits, And Risks

Medically reviewed by Alexandra Dusenberry, MS, RDN Alexandra Dusenberry Alexandra DusenberryMS, RDN twitter_iconlinkedin_iconinsta_icon
Written by , MSc (Biotechnology), ISSA Certified Fitness Nutritionist Charushila Biswas MSc (Biotechnology), ISSA Certified Fitness Nutritionist Experience: 6 years
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Do you know that the humble ginger is one of the best ingredients in your kitchen for weight loss? Ditch the expensive and inefficient fads. GINGER is the real deal! It is a potent Ayurvedic medicine that has numerous other health benefits.

Curious to know how to use ginger for weight loss? Keep reading!

How Ginger Helps Weight Loss

There are numerous scientific reasons ginger is great for weight loss:

  • Gingerol – Bioactive Compound

Ginger contains an active phenolic compound, gingerol. It is this bioactive compound in ginger that helps to reduce weight, improves lipid profile, and reduces glucose and insulin levels (1).

  • Thermic Effect – Metabolic Booster

The thermic effect of food is the increase in metabolic rate after a meal (2). American scientists found that people who included ginger powder in their diet had increased thermogenesis (amount of energy expended in addition to the energy expended in the resting phase for the digestion and absorption of food) and suppressed appetite (3).

  • Anti-inflammatory – Suppresses Obesity

Inflammation is related to obesity and insulin resistance. Scientists at Columbia University have found that ginger helps reduce inflammation-induced weight gain (4). It acts by inhibiting the expression of genes involved in the inflammatory response (5).

Ginger also plays an instrumental role in reducing low-grade inflammation, which helps reduce the risk of type 2 diabetes-related chronic complications (6).

  • Antioxidant – Detoxes The Body And Protects DNA

Ginger’s antioxidant properties help scavenge the hydroxyl radicals and superoxide anions that lead to toxic build-up and DNA damage (7). High levels of toxins in the body increase inflammation, leading to weight gain. Consuming ginger helps nullify the toxic build-up.

  • Anti-Diabetic/Hypolipidemic – Better Blood Profile

According to a report published in The British Journal of Nutrition, ginger possesses blood sugar, blood cholesterol, and lipid lowering properties (8). The lower your blood sugar, cholesterol, and lipid levels, the better the chances of losing weight and improving your health.

  • Improves Digestion – Better Bowel Movement

Researchers have also found ginger to stimulate gastric emptying and antral contractions. This helps to flush out the toxins and supports proper digestion, which, in turn, aids weight loss (9).

Main Idea: Ginger helps to reduce inflammation, acts as an antioxidant, increases glucose sensitivity, and stimulates the GI tract – which make it the perfect spice to add to your food or tea to lose weight (9).

Now, let’s find out how you can include ginger in your daily food!

How To Use Ginger For Weight Loss

Here are a few ways you can include ginger in your diet for weight loss:

1. Pure Ginger Tea

Pure Ginger Tea
Image: Shutterstock
  • ½ inch ginger root
  • 1 cup water
How To Prepare
  1. Use a mortar and pestle to crush the ginger root.
  2. Bring a cup of water to a boil.
  3. Add the ginger root to the boiling water and simmer it for 2 minutes.
  4. Strain the tea into a cup.

2. Ginger And Cinnamon Tea

Ginger And Cinnamon Tea
Image: Shutterstock
  • ½ inch crushed ginger root
  • ¼ teaspoon Ceylon cinnamon powder
  • 1 cup water
How To Prepare
  1. Add Ceylon cinnamon powder to a cup of water and let it steep overnight.
  2. In the morning, strain the water and boil it.
  3. Add the crushed ginger root and boil it for 2 minutes.
  4. Strain the ginger cinnamon tea into a cup.

3. Ginger And Lemon Tea

Ginger And Lemon Tea
Image: Shutterstock
  • 1 tablespoon grated ginger or ginger powder.
  • Juice of half a lemon
  • 1 teaspoon honey (optional)
  • 1 cup water
How To Prepare
  1. Bring a cup of water to a boil and add the ginger.
  2. Simmer for 5 minutes.
  3. Let it cool and add lemon juice and honey.
  4. Stir well and drink!

4. Apple Cider Vinegar And Ginger

Apple Cider Vinegar And Ginger
Image: Shutterstock
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons grated ginger or ginger powder
  • 1 cup water
How To Prepare
  1. Stir the ginger juice or powder and apple cider vinegar in a cup of water.
  2. Drink up!

5. Ginger And Honey Tea

Ginger And Honey Tea
Image: Shutterstock
  • 2 tablespoons grated ginger
  • 1 teaspoon organic honey
  • 1 cup water
How To Prepare
  1. Bring a cup of water to a boil and add the grated ginger.
  2. Simmer for 5 minutes and let it cool.
  3. Add honey, stir, and drink.

6. Ginger Water Recipe

Ginger Water Recipe
Image: Shutterstock
  • 2 inches ginger, grated
  • 500 ml water
How To Prepare
  1. Bring the water to a boil and add the ginger.
  2. Remove from flame and let the ginger steep for 10 minutes.
  3. Strain the ginger out.
  4. Drink ginger water hot or cold.

7. Cayenne Pepper And Ginger

Cayenne Pepper And Ginger
Image: Shutterstock
  • 2 inches ginger, grated or 2 teaspoons ginger powder
  • Juice of half a lime
  • ¼ teaspoon cayenne pepper
  • A pinch of turmeric
  • ½ teaspoon honey
  • 1 cup water
How To Prepare
  1. Bring a cup of water to a boil.
  2. Add the grated ginger or ginger powder.
  3. Simmer for 2-3 minutes.
  4. Remove from the flame and let it cool.
  5. Add lime juice, honey, turmeric, and cayenne pepper.
  6. Stir and drink.

There are a few other ways you can include ginger in your diet. Let’s see what they are.

Other Ways To Include Ginger In Your Diet

  • Add half a teaspoon of finely chopped ginger to your Spanish omelet for breakfast.
  • Add a tablespoon of grated ginger or ginger paste to roasted chicken or turkey to give it an earthy, Asian flavor.
  • Add ginger to your curry to give it a nice aroma and taste.
  • You can add ginger to cakes, muffins, oatmeal cookies, and biscuits.
  • Add ginger to your salad dressing to make it flavorful and exciting.
  • You can chew a small piece of raw ginger.
  • Add ginger to soups or stir-fries to help enhance the flavor.

The next question is, how much ginger can you consume per day to accelerate weight loss? Let’s find out in the next section.

Ginger Dosage For Weight Loss

Consume a ½ to 1-inch ginger root every 5-6 hours. Add about a teaspoon of ginger paste to your stew or curry and about half a teaspoon of grated ginger or ginger paste to your stir-fries, salad dressing, soups, juices, and smoothies.

The best thing about consuming ginger is that it has other health benefits too. Let’s find out more in the next section.

Other Health Benefits Of Ginger

  • Relieves stress
  • Prevents arthritis
  • Reduces nausea
  • Helps prevent cold, cough, and flu
  • Acts as an anti-cancer agent
  • Can help fight microbial infections
  • Has joint, muscle, and menstrual pain-relieving properties
  • Prevents blood clot formation
  • Protects against neurodegenerative diseases

But, like in the case of any other ingredient, consuming ginger in unchecked quantities can cause the following side effects.

Side Effects Of Ginger Consumption

Side Effects Of Ginger Consumption
Image: Shutterstock
  • Heartburn
  • Irritation in the mouth
  • Gastritis
  • Stomach upset
  • Dehydration
  • Skin rash
  • May increase the risk of bleeding if you have hemophilia

It is best that you talk to your doctor first before taking ginger to lose weight. Make ginger a part of your daily life and lead a healthy lifestyle. You will shed that stubborn fat and become more confident about your body.

If you have any questions, please feel free to leave a comment in the box below. Cheers!


Articles on thebridalbox are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Anti-obesity action of gingerol: effect on lipid profile, insulin, leptin, amylase and lipase in male obese rats induced by a high-fat diet.” Journal of the science of food and agriculture, National Institute of Health.
  2. Measuring the thermic effect of food.” The American journal of clinical nutrition, National Institute of Health.
  3. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study” Metabolism, National Institute of Health.
  4. Obesity, inflammation, and macrophages.” Nestlé Nutrition workshop series. Paediatric programme, National Institute of Health.
  5. Ginger–an herbal medicinal product with broad anti-inflammatory actions.” Journal of medicinal food, National Institute of Health.
  6. Anti-Inflammatory Effects of Zingiber Officinale in Type 2 Diabetic Patients” Advanced pharmaceutical bulletin, National Institute of Health.
  7. Scavenging effects of ginger on superoxide anion and hydroxyl radical” Zhongguo Zhong yao za zhi = Zhongguo zhongyao zazhi = China journal of Chinese materia medica, National Institute of Health.
  8. Anti-diabetic and hypolipidaemic properties of ginger (Zingiber officinale) in streptozotocin-induced diabetic rats.” The British journal of nutrition, National Institute of Health.
  9. Effects of ginger on gastric emptying and motility in healthy humans.” European journal of gastroenterology & hepatology, National Institute of Health.
  10. Biological properties of 6-gingerol: a brief review.” Natural product communications, National Institute of Health.

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Alexandra Dusenberry is a registered dietitian nutritionist and a certified personal trainer based in San Diego, California. She has 6 years of experience and works with clients around the world to help them reach their health and fitness goals.

Read full bio of Alexandra Dusenberry
Charushila Biswas
Charushila BiswasHealth & Wellness Writer
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

Read full bio of Charushila Biswas
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