Ginger, known biologically as Zingiber officinale, is a culinary spice of a flowering plant native to Southeast Asia. It has been extensively used for culinary as well as medicinal purposes. Ginger tea is rich in substances capable of combating sore throats, colds, and symptoms of indigestion, such as nausea, colic, and vomiting. Moreover, ginger is an incredible root with many benefits for your health. While it’s an appetite suppressant, immune system booster, and has anti-cancer properties, it’s particularly well known for its digestive and anti-inflammatory properties.
This article explores the potential of ginger, particularly in tea form, to contribute to weight loss, along with various recipes and other health benefits.
How Ginger Can Aid Weight Loss
Ginger tea can contribute to weight loss because it contains potent diuretic and thermogenic proprieties. It can boost metabolism and stimulate the body to burn more energy. Ginger is also a great way to relieve gastrointestinal symptoms like nausea and vomiting.
Ginger contains chromium, magnesium, and zinc, which boost the immune system and help to give your body more energy. The “British Journal of Nutrition” reports that by drinking ginger tea, there is a direct line to better digestion. High cholesterol is now being shown to have a direct correlation with obesity, and obesity can lead to diseases such as cancer, heart disease, and high blood pressure. By expanding the blood vessels, the body’s average temperature increases and this helps to burn more fat. Furthermore, ginger has antioxidant properties that fight free radicals that are found in the blood stream.
Ginger tea is a great way to feel fuller and is a natural appetite suppressant. Since it contains water, one of the most abundant hunger satisfiers, a glass of this before your meal helps to promote eating less food. Ginger has extremely few calories; therefore, by sipping on ginger tea all day, you will not experience intense hunger. This tea has been scientifically proven to help you lose weight. The Journal of the Science and Food of Agriculture tested the effect of ginger on obese rats in 2014. After receiving ginger water for a month, the studies confirmed significant weight differences in the rats.
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Ginger Recipes for Weight Loss
Ginger is extremely versatile and can be added to food or even made into a tea. Here are several recipes to incorporate ginger into your diet for potential weight loss benefits:
1. Basic Ginger Tea
This is the foundation for many variations.
Ingredients:
- Fresh ginger root
- Water
Instructions:
- Boil water, however much is desired.
- Wash about a two-inch knob of fresh ginger root, and slice finely. The smaller the pieces, the more the ginger will be infused in the water. Grated ginger is also another good option.
- Add a few slices of ginger to the water.
- Let it sit for at least 5 minutes.
- Strain the tea into a mug.
- Sometimes the flavor can be strong, so you can add honey or agave to sweeten to your tasting preference; lemon or mint also are good options for softening the flavor, although many enjoy it plain.
2. Cinnamon Ginger Tea
Drinking cinnamon ginger tea is a way to further enhance the weight-loss effects of ginger because cinnamon stimulates fat burning and helps to decrease appetite, as it contains fibers that increase satiety.
Ingredients:
- Fresh ginger
- Water
- Cinnamon (stick or powder)
Instructions:
- Put the ingredients in a pot and boil for about 8 to 10 minutes.
- Take the pot off heat, cover it and wait until it cools.
- Add an additional tablespoon of cinnamon.
3. Turmeric Ginger Tea
Turmeric is known as one of the most powerful anti-inflammatory and antioxidant ingredients.
Ingredients:
- Fresh ginger
- Water
- Turmeric powder
Instructions:
- Add 1 piece of ginger to 500 ml of water and bring to a boil.
- Once boiling, turn the heat off and add 2 teaspoons of turmeric.
4. Ginger with Pineapple Juice
Ginger with pineapple juice is a great choice for hot days.
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Ingredients:
- Pineapple
- Fresh ginger
Instructions:
- Put a sliced up pineapple in a blender with one to two pieces of ginger.
- Blend and serve it cold, without straining, and without adding sugar.
5. Ginger Lemon Detox Drink
Pairing ginger with lemon can work wonders. This is because lemon is loaded with the goodness of vitamin c, citric acid and antioxidants to name a few, which combined with ginger can help lose weight quickly.
Ingredients:
- Fresh ginger
- Lemons
- Water
Instructions:
- Squeeze the juice of four lemons into a jar together with the water and ginger.
- Let the mixture sit in the refrigerator for at least 30 minutes.
6. Ginger Water with Cucumber and Lemon
Ginger water for weight loss is one of the best fat-burning herbs, with cucumber, lemon and mint, you will be a walking spa! The combination of cucumber, ginger and lemon enhances the flavour of the drink and aids in digestion, allows you to detox which in turn helps you lose weight!
Ingredients:
- 1 inch ginger
- 1 cucumber
- 1 lemon
Instructions:
- Take a pitcher/bottle of chilled or room temperature water.
- Add some thinly sliced ginger, cucumber and lemons.
- Let rest for 15mins and sip throughout the day.
7. Ginger Shots
As more and more information is uncovered about ginger and its multiple health benefits, it is quickly becoming a healthy diet staple. These homemade ginger shots contain a variety of healthy ingredients and have no added sugars.
Ingredients:
- Ginger
- Water
Instructions:
- Wash the ginger thoroughly. Leave the peel on and slice it into thin pieces.
- Add all of the ingredients except for the water into a food processor and blend on high until the mixture is pureed and smooth.
- If the mixture is too thick, add the water and puree again.
- Line a colander with a cheesecloth and position it over a bowl.
- Pour the ginger puree into the cheesecloth and drain out the liquid.
- Pour the strained liquid into 4 different shot glasses. Reserve or enjoy immediately!
8. Ginger Candies
This easy candy can be relished anytime.
Ingredients:
- Ginger
- Lemon juice
- Black pepper
- Amchur powder
- Rock salt
Instructions:
- Cut ginger into slightly thick pieces or small tiny cubes.
- Next, take a large bowl and add 1 cup lemon juice, 1 tablespoon of black pepper, 1 tablespoon of amchur powder, and rock salt.
- Whisk it well, soak the ginger cubes and allow it to sun dry and soak up the spices.
- Enjoy it as a remedy post lunch/dinner.
Additional Health Benefits of Ginger
Beyond weight loss, ginger offers a wide array of health benefits:
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- Relieving Nausea and Vomiting: Ginger has been used as a natural remedy for nausea, motion sickness, and morning sickness for centuries.
- Boosting Immunity: Ginger root also features powerful antibacterial, antifungal, and antiviral properties.
- Improving Cognitive Function: Taking ginger extract for two months improved attention and cognitive function in middle-aged women.
- Reducing Pain: Ginger extract was able to significantly reduce knee pain caused by osteoarthritis.
- Improving Digestion: Taking ginger capsules improved gastric motility and actually doubled the speed of stomach emptying to help prevent dyspepsia, or indigestion.
- Controlling Blood Sugar: Ginger tea may be beneficial when it comes to maintaining normal blood sugar levels.
- Supporting Heart Health: Ginger is known to support heart health thanks in part to its ability to manage blood pressure levels.
- Anti-Cancer Effects: Ginger has displayed anti-cancer effects on several different types of cancer.
- Anti-inflammatory and Antioxidant Effects: Preventing some types of cancer and improving immunity, due to gingerol and shogaol, which have anti-inflammatory and antioxidant effects. These prevent the damage that free radicals have on healthy cells.
Important Considerations
- Diet and Exercise: In order to lose weight with ginger tea, it should be consumed at least three times a day. You should avoid eating sugary food (like cookies and cakes), processed food (like soda and juice), fatty food (like pizza), ready-made food, processed meat, deep-fried foot and fast food. On the other hand, it’s important to increase your intake of vegetables, fruit, lean meats, eggs, and dairy. Additionally, you should include healthy fats in your diet like those found in nuts and seeds (e.g. peanuts, walnuts, hazelnuts, chestnuts, flaxseed, chia seeds or pumpkin seeds), and fish (e.g. salmon, tuna, and sardines) and other foods like olive oil and avocado. In addition to diet, it’s important to engage in regular exercise, such as walking, riding a bicycle, running or swimming, for 30 to 60 minutes, at least 3 times a week. As is common with all weight loss treatments and techniques, healthy eating and exercise are good for your overall health. Avoid processed food, soda, gluten and refined sugar. Ginger tea can be used for weight loss with great effect, so long as you develop a healthy lifestyle to support your weight loss goals.
- Potential Side Effects: Ginger can cause mild side effects such as heartburn, diarrhea, burping, or stomach discomfort.
- Consult a Doctor: If you suffer from acid reflux or stomach ulcers, then its best to avoid including these remedies as it can aggravate the condition.