Ginger for Weight Loss

Ginger for Weight Loss: How To Use, Benefits, And Risks

Ginger is a pungent, spicy, and aromatic root herb. It is especially added to increase the flavor of recipes and dishes. You will get fresh ginger roots throughout the year in the local market.

Ginger is an underground rootstock of the ginger plant with a striated and firm texture. The ginger root flesh may have different colors like red, yellow, depending on its variety. The ginger root is covered with a brownish skin that can be thick or thin. It depends on the plant harvesting condition of young or mature.

Ginger is a native plant to south-eastern Asia, a region with full cuisines containing spicy herbs. Ginger is popular for millennia in different areas of the world. It is mentioned in the ancient Chinese, Middle Eastern, and Indian writing and recognized for aromatic and culinary root herb. Ginger is quite popular for ancient medicinal uses.

According to ancient history, Romans were introduced ginger from China nearly two thousand years back. Its popularity remained focused in the middle ages, and Mediterranean ages and spread in other countries.

The ginger was a fairly expensive spice, having the fact that it had to bring from Asia, it was still in high demand. A Spanish explorer attempted to introduce ginger in Mexico, West Indies, and South America in the 16the century, these areas continually began to use, and the precious herb was imported to Europe. Presently the top commercial farmers of ginger include India, Jamaica, Indonesia, Fiji, and Australia.

Ginger: Nutrition Facts

Table of Contents

Amount: 100 g | Weight: 100 g

  • Proteins – 1.8 g
  • Water- 9 g
  • Ash – 0.8 g
  • Phytosterols – 15 mg


  • Total Calories – 80
  • Carbohydrates-Calories – 68
  • Fats – Calories – 6.3
  • Proteins -Calories – 1


  • Total Carbohydrates – 18 g
  • Dietary Fiber – 2 g
  • Sugar – 1.7 g

Fats & Fatty Acids

  • Total Fat – 750 mg
  • Saturated Fat – 203 mg
  • Polyunsaturated Fat -154 mg
  • Monounsaturated Fat -154 mg
  • Omega-6 Fatty Acids 3- 120 mg
  • Omega-3 Fatty Acids – 34 mg


  • C Vitamin – 5 mg
  • E Vitamin -260 mcg
  • K Vitamin -0.1 mcg
  • Folate-11 mcg
  • Thiamin-25 mcg
  • Niacin-750 mcg
  • Vitamin B6-160 mcg
  • Riboflavin-34 mcg
  • Pantothenic Acid-203 mcg
  • Choline-28.8 mg


  • Calcium-16 mg
  • Iron-600 mcg
  • Magnesium -43 mg
  • Phosphorus-34 mg
  • Potassium-415 mg
  • Sodium -13 mg
  • Zinc-340 mcg
  • Copper -226 mcg
  • Manganese -229 mcg
  • Selenium-0.7 mcg

How Ginger Support Weight Loss?

Ginger consists of a synthesis called shogaols and gingerols. These synthesis helps to stimulate many biological activities in the human body after ginger consumption.

According to research, obesity can cause inflammation and oxidative stress. Oxidative stress is occurred by the free radical damage in the body.

The content of antioxidants in ginger helps to manage free radicals and inflammation from its inflammation-reducing properties.

All properties of ginger may not work directly for lowering pounds, but they prevent major health conditions like cardiovascular damage, and side effects occur due to overweight.

Ginger: How To Use For Weight Loss

Here are some effective ways to add ginger in your diet for losing weight.

Pure Ginger Tea

Pure Ginger Tea


  • Ginger roots – ½ inch
  • Water – 1-cup

How to Prepare

  • Crush the ginger root using mortar and pestle.
  • Boil a cup of water
  • Add the crushed ginger roots in the boiling water and simmer for two minutes.
  • Strain the tea and wait for some time and drink when it is warm.

Ginger And Cinnamon Tea


  • Ginger Root (Crushed)- ½ Inch
  • Ceylon Cinnamon Powder – ¼ Teaspoon
  • Water – 1 Cup

How to Prepare

  • Include Ceylon cinnamon powder in one cup of water and keep it to steep overnight.
  • Stain the water in the morning and boil it.
  • Add the crushed ginger root and let the water come to boil for two minutes.
  • Now strain the liquid, and your ginger cinnamon tea is ready.

Ginger and Lemon Tea


  • Ginger Powder or Grated Ginger – 1 Tablespoon
  • Half Lemon Juice
  • Honey (Optional) – 1 Teaspoon
  • Water – 1-Cup

How to Prepare

  • Boil one cup of water and include ginger.
  • Let it simmer for five minutes.
  • After that cool it and mix honey and lemon juice.
  • Combine well and drink for weight loss.

Ginger and Apple Cider Vinegar

Ginger and Apple Cider Vinegar


  • Apple Cider Vinegar – 1 Teaspoon
  • Grated Ginger – 2 Teaspoons
  • Water – 1 Cup

How to Prepare

  • Mix apple cider vinegar with ginger juice in one cup of water. You can also use ginger powder.
  • Drink this tea for weight loss.

Honey Tea and Ginger


  • Grated Ginger – 2 Tbsp
  • Organic Honey – 1 Tsp
  • Water – 1 Cup

How to Prepare

  • Boil one cup of water and combine grated ginger.
  • Let it boil for 5-minutes and set till it cools down.
  • Combine honey and sip it for weight loss.

Ginger Water Recipe


  • Ginger (Grated) – 2 Inches
  • Water – 500 ml

How to Prepare

  • Boil the water and mix ginger.
  • Turn off the flame and steep the ginger for 10 minutes.
  • Strain the liquid, and your ginger water is ready.

Ginger and Cayenne Pepper


  • Grated Or Ginger Powder – 2 Inches
  • Lemon Juice – Half
  • Cayenne Pepper – ¼ Teaspoon
  • Turmeric – One Pinch
  • Honey – ½ Teaspoon
  • Water – One Cup

How to Prepare

  • Boil one water with grated ginger or ginger powder.
  • Simmer this for 2-3 minutes and turn off the flame.
  • Wait for some time till the tea gets cool. Then add lime juice, honey, cayenne pepper, turmeric in it. Combine everything well and drink.

Other ways to add ginger in your diet

  • Include half tsp ginger (finely chopped) to Spanish omelet to eat in breakfast.
  • Include one tbsp of ginger paste or grated ginger to turkey or roasted chicken to get Asian flavor.
  • Add ginger in the curry to have amazing taste and aroma.
  • Include ginger in muffins, oatmeal cookies, cakes, and biscuits.
  • You can also chew some raw ginger.
  • Add ginger in your soups recipes or stir-fries to increase flavor.

How to Choose and Store

Always choose fresh ginger instead of dried ginger. Since ginger loses its spicy component and aroma with time, choosing fresh root can be beneficial. But dried roots are also good and contain a high level of gingerol, which is an active protease (anti-inflammatory compound).

While buying fresh ginger root, look for firm, free of mold, and smooth quality ginger. It is generally found in two types, eighter mature or young.

Mature ginger is widely found, and it has hard skin, which requires peeling than the young ginger. Only the Asian market does not provide peeled ginger. You will get ginger powder found in supermarkets and local markets. Most of the time, these stores provide expensive dried herbs and spices, which are best in freshness and quality than the regular ginger.

Similar to other dried spices, remember to buy an organic ginger powder, which contains no additional things. Ginger also found in different forms, including pickled, crystallized, and candied.

You can store fresh ginger in the refrigerator for three weeks without peeling its skin. If you freeze the ginger, then it will remain fresh for six months.

You will require to keep the dried ginger powder in a tight glass container. Keep it in a dry, cool, and dark place.

Other Benefits of Ginger to Promote Weight loss

Metabolic Booster

Ginger provides thermic effects that increase metabolic rate after consumption. American scientists discovered that people who add ginger in their diet had boost thermogenesis, which is an amount of extended energy in the resting phase for digestion and food absorption. It also helps to suppress your appetite.

Ginger consumption keeps you warm in cold days as well as boost healthy sweating, which is essential during the flu and colds. Good sweating ability does more than detoxification.

According to the German researcher, sweat contains a strong germ-fighting agent that helps to fight infections. The researcher told that the gene responsible for synthesis and protein such as dermcidin. Dermicidin is produced in the sweat gland of the body and release the sweat out. It sends the skin surface and protects against microorganisms such as Staphylococcus aureus and E.Coli, which are a common cause of skin infection and candida Albicans.

Ginger is a strong and active substance, which you have consumed in a limited quantity. You can treat nausea with ginger tea prepared by steeping 1-2-inch slices of fresh ginger in one cup of hot water you will require to relieve your stomach. It also provides relief for arthritis. Research has shown that people found quick relief by consuming ginger containing foods.

Gingerol (Bioactive Compound)

Ginger consist of an active phenolic compound called gingerol. It is a bioactive synthesis in ginger that helps to lower weight, glucose, lipid profiles, and insulin levels.

Suppresses Obesity

The presence of anti-inflammation properties suppress obesity and manage insulin resistance. According to the scientists of Columbia University discovered that ginger helps to lower inflammation that triggers weight gain. It acts by lowering the expression of genes linked with the inflammatory response.

Ginger also plays an important role in lowering low-grade inflammation and prevent the risk of type-2 diabetes linked with chronic complications.


The antioxidants present in ginger helps to detox and save DNA. The antioxidant properties help to forage the superoxide anions and hydroxyl radicals that result in toxic accumulation and DNA damage. High toxin levels in the body promote inflammation and cause weight gain. Adding ginger in your diet helps to remove the toxic accumulation.


According to the report issued in Th British Journal-of-Nutrition, ginger contains blood cholesterol, blood sugar, and lipid-lowering qualities. Reduced blood cholesterol, blood sugar, and lipid levels help to lose weight and promote health.

Improves Digestion

According to research, ginger helps to activate antral contractions and gastric emptying. It also helps to remove the toxins and manage proper digestion and assist weight loss.

Decrease Muscle Soreness and Pain

Ginger provides effective benefits for lowering muscle pains and its soreness. According to one study, having 2-grams of ginger every day, for eleven days, helps to lower the muscle pain in people doing elbow exercises.

Ginger may not provide quick impact, but it works effectively for lowering muscle pain. These effects are thought to intervene from anti-inflammatory qualities.

Including ginger oil in your bath helps to relieve joint and muscle pain. You can apply turmeric and warm ginger paste to relieve muscle strain. Adding ginger in the regular diet helps to reduce pain in such patients. Ginger is very helpful for osteoporosis and rheumatoid arthritis.

Ginger consumption works internally and externally to cure inflammation. You can also include ginger slices in bathwater. Keep it 10 minutes to evaporate and combine with the regular bath water. It will relieve pain linked with fibromyalgia.

Lower Menstrual Pain

Dysmenorrhea is known as menstrual pain, which occurred in the menstrual cycle of a woman. Relieving menstrual pain is one of the traditional use of ginger.

According to one study, 150 women told to consume one gram of ginger powder every day in the starting 3-days of the menstrual cycle. Ginger helps to lower the pain effectively like medicine ibuprofen and mefenamic acid.

Reduce Cholesterol Levels

Having high LDL lipoprotein causes to build heart disease risk. During a study of 45 days from Department-of-Pharmacology, -Babol University-of-Medical-Sciences experimented on 85 individuals suffering from high cholesterol, consumed 3-grams of ginger powder everyday found effective results for lowering cholesterol.

Prevent Cancer

Cancer is a serious ailment that contributes to uncontrolled and abnormal growth of cancer cells. Consumption of ginger helps to prevent various cancer growth. Ginger contains cancer-preventing properties called 6-gingerol, which is a substance of ginger.

A study of 30 individuals, consumed 2-grams of ginger extract everyday lower the pro-inflammatory signal molecules present in the colon.

However, a follow-up in individuals at an increased risk of colon cancer requires more findings.

Ginger works effectively against cancers like breast cancer, ovarian cancer, and pancreatic cancer.

Stop Alzheimer’s Disease

Chronic inflammation and oxidative stress can cause to increase the aging process. It is believed that Alzheimer’s disease is linked with cognitive decline with aging.

Some studies of animal recommend that bioactive compounds and antioxidants present in ginger can lower the inflammatory responses that happen in the brain.

There is some evidence, which tells that ginger helps to enhance your brain functions. During the study of 60 middle-aged women, ginger extract shown improvement in reaction time and memory.

Help to Fight Infections

Gingerol is an active component present in ginger. It is a bioactive element that works to decrease infection risk.

The ginger infusion also reduces a distinctive kind of bacterial growth. It works efficiently for lowering oral bacteria linked to inflammatory disease of gums such as periodontitis and gingivitis.

Fresh ginger also helps to inhibit the RSV virus, which is a natural cause of respiratory infections.

Reduce Stress And Anxiety

Ginger is an effective root herb used for healing systems as one of the natural treatments for anxiety and stress. The content of gingerol provides plenty of antioxidants that prevent chemicals from triggering stress. Stress makes your stomach upset and induces stomach acids for digestion. Ginger also regulates stomach acid production.

Ginger Prevents Nausea

It is a famous kitchen ingredient and also used for medicinal purposes. The research of ginger claim that it helps to relieve nausea and morning sickness. It also treats the nausea symptoms that occurred with chemotherapy. It provides the best anti-inflammatory and pain-relieving effects. Traditionally, ginger was known to prevent migraines, arthritis, and chills.

Manages Osteoarthritis

The medicinal qualities of ginger provide inflammation lowering effects occurred by osteoarthritis disease. According to studies, ginger drinks can help to boost energy in people with different diseases. It also promotes joint mobility and trigger relaxation. Ginger makes your body supple and boosts your mood. The amount of ginger and time depends on the severity level of bone ailments.

Strengthens the Heart

According to the medicine of China, ginger is known for strengthening heart health effectively. Ginger manages healthy cholesterol and inner blood clotting. It actively prevents heart conditions like stroke. Adding ginger in your weight loss diet can be a good option to keep your heart active.

Reduces Free Radicals

Ginger contains strong antioxidants that reduce the effects of free radicals and promote metabolic reactions in the body. It also protects your body tissues from damage and removes dead cells. The free radicals damage often causes cell mutation and grow medical problems like arthritis, cataracts, and rheumatism.

Warms the Body

Ginger also contains thermal effects that make your body warm and prevent cold. Research tells that the heat of ginger provides the capacity to dilate blood vessels. It protects your body from hypothermia, and different ailments occurred by cold weather. It also supports biological functions such as blood flow and blood vessel dilation.

Dissolve Kidney Stones

Ginger consumptions also help to dissolve the kidney stones. It prevents the risk of kidney disease growth. If you are prone to develop small kidney stones, then ginger can be your best natural remedy to prevent stone formation.


Ginger oil is another helpful part of ginger. It boosts your concentration and increases your meditation power. Research tells that ginger oil to prevent negative feelings and promote self-confidence. It also restores your inner energy balance and provides motivated and positive feelings. Therefore, adding ginger in your diet brings positive changes in your personality.

Food Poisoning

Often, toxic exposer from unhealthy foods causes food poisoning and indigestion. If you ignore the condition, then it will become worse. Ginger root herb is one of the best natural ingredients to prevent toxicity in the body and prevent poisoning effects. Ginger works effectively for treating bacterial dysentery and infections of the intestine.

Decreases Testicles Inflammation

Ginger consumption also decreases the testicle inflammation. It is a helpful ingredient for promoting male organ health by lowering inflammation and pain.

Treating Cellulite

Ginger is the best herb root for treating cellulite and varicose veins symptoms. You can use ginger oil for massaging the affected skin. If you have sensitive skin, then mix ginger oil with rosemary or cypress oil.

Soothes Upset Stomach

The ginger roots contain plenty of chemicals such as gingerols and shogaol. Consuming ginger extract helps to relieve the upset stomach and intestinal tract and prevent motion sickness. It also prevents diarrhea, nausea, vomiting, and stomach cramps. It also treats stomach flu.

Sore Throat

Sore Throat

Ginger also helps to treat a sore throat. Mix ginger juice and honey to get instant relief in a dry throat. Use 3-4 tsp of ginger and honey mix everyday work to treat the condition. Pregnant women and people living in a hot climate should be cautious because ginger can increase heat.

Keeps Your Mouth Fresh

Ginger contains strong antibacterial powers that help to keep your mouth fresh. Active compound present in ginger known as gingerols helps to prevent oral bacteria. These are similar bacteria causing periodontal ailments such as chronic gum infection.

Ginger Care For Your Skin And Hair Health While On Weight Loss Diet

While losing weight, you should also care about your overall health. Sometimes weight loss can affect your skin and hair health. Ginger also promotes your skin and hair in the following ways.

Skin Benefits Of Ginger

Prevent Aging

Ginger consists of 40 antioxidants that prevent aging. It enhances your skin appearance by removing toxins and stimulate blood circulation. It makes your skin to get more nutrients. The antioxidants lower free radical damage and maintain a youthful appearance. Ginger also protects your skin elasticity and lets it stay firm.

Soothes Burns

Using fresh ginger extract helps to reduce the pain and promote healing of burnt skin by repairing natural cells. Try rubbing some ginger slice over the skin for 2-3 times a day to reduce scars in 6-12 weeks.

Clears Acne And Blemishes

Ginger is a strong cleansing and antiseptic agent. It promotes skin cleaning and removes blemishes. It stimulates your skin to fight naturally for acne growth and prevent acne formation by killing the bacteria.

Treat White Scars

Hypopigmentation scars happen when your skin loses its natural pigmentation. White scars are lighter than your normal skin tone. Ginger can lower hypopigmented skin appearance. You will require to cut the ginger slice and dab over the affected skin. You will notice the improvement in the skin in two weeks.

Tones Skin

Ginger provides antioxidants, aphrodisiac, and skin toning properties, which bring radiant skin. Make a simple mask with 2-tbsp grated ginger and 2-tbsp honey with one tsp lemon juice. Apply over the face and wash after 30 minutes. It will help to soften and nourish your skin and limit aging.

Ginger Benefits For Hair

Weight loss also affects hair health in some people. While managing a healthy weight, you should require to care for your hair also. Here are ways of how ginger cares about your hair when you are losing weight.

Stimulates Hair Growth

Ginger helps to promote blood circulation in your scalp and increase hair growth. It stimulates your hair follicles and grows more hair. The fatty acids found in ginger provide benefits for thin hair. Prepare a hair mask with grated ginger and one tbsp jojoba oil. Massage your scalp in circular motions and wash after 30 minutes. It will stop hair fall and promote growth.

Treat Brittle and Dry Hair

Ginger is best for brittle and dry hair as it provides essential vitamins, minerals, and zinc. It will not affect your hair while you are losing weight.

Treat Split Ends

Split ends occur due to damage to hair follicles and pollution exposure and heat. Ginger extract stimulates hair follicles and prevents damage.

Prevent Dandruff

Dandruff is a common scalp problem. Ginger works effectively from its properties of antiseptic. Using ginger oil is an effective remedy for preventing dandruff. Combine grated ginger, 3-tbsp of olive or sesame oil, and lemon juice. Massage your scalp with this mix and wash after 15-30 minutes. Do this dandruff remedy for three times in a week.

The Right Dosage Of Ginger For Weight Loss

Consume half or one-inch ginger root in every 5-6 hours. Include one tsp of ginger paste in your curry or stew. Add half tsp of grated ginger paste in the stir-fries, soups, salad, dressing, smoothies, and juices.

Ginger: Risks and side effects

Ginger: Risks and side effects

Ginger is safe but may trigger side effects in some people. According to the National-Center-for-Complementary-and-Integrative-Health, ginger may conflict with blood-thinning medicine. It is necessary to take the doctor’s advice if you are using blood-thinning medications.

Here are the side effects of ginger.

  • Diarrhea
  • Gas
  • Heartburn

Avoid Ginger If You Have These Conditions

Many people do not dare to eat raw ginger but include in the foods. Ginger is one of the regular or everyday herbs of Indian cooking.

Ginger root herb provides various health benefits, but it is not healthy for some people with ill-health. Here are those conditions in which you should not consume ginger.

People With Unhealthy Body Weight

Generally, ginger is the best ingredient for weight loss. Consuming ginger helps to suppress appetite. If you add ginger in your diet and perform regular exercise, it provides the best effects to manage the pH of the stomach. It also stimulates enzymes in the digestive system.

However, underweight or people with low body mass index should strictly avoid consuming ginger. Eating ginger can worsen the condition of the underweight body. It will reduce muscle mass even more and cause menstrual irregularities and hair loss.

Blood Disorders

Hemophilia is one of the blood disorder. It is a health condition in which your body unable to clot the blood. In the case of a small injury, the body will lose a lot of blood. Consuming ginger with these conditions can be a disaster as it will thin the blood excessively. Ginger will overstimulate the blood circulation and leads to hemorrhaging.

If You Are on Medication

It is very important to consider before consuming ginger. People on medications like diabetes or blood pressure should avoid ginger consumption. Consuming ginger while taking medication to reduce the effect of medicines in the body and body will not react to the medicines.

Specifically, if you are consuming beta-blockers insulin medicine or anticoagulants, then do not add ginger in your diet because it can be a deadly combination.

Ginger is good for health. Everyone will have a different type of health, and everyone will get different effects of ginger and weight loss. Make sure to speak to your doctor if you see any side effects. When you get side effects quickly, stop the ginger consumption. Also, watch out for the portion of ginger consumption. You might take excess intake, and you not aware because adding ginger in the daily meal and also consuming ginger tea can be more. Extreme ginger will cause obstacles. Therefore, consume limited and required the amount of ginger for the best health benefits.

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