Ginger for weight loss: how it helps and how to eat it

Why is ginger good for weight loss?

Note: The question "Does it really help?" not even worth it. The ability of ginger to reduce weight is statistically confirmed.

In one big reviewThe Effects of Ginger Intake on Weight Loss and Metabolic Profiles Among Overweight and Obese Subjects: A Systematic Review and Meta-Analysis of Randomized Controlled Trials scientists have combined the data of one and a half dozen randomized controlled trials and came to an unambiguous conclusion.

Ginger helps to reduce body weight and reduce waist.

Assumptions of why this happens can be found in the same review. Researchers have found that ginger normalizes blood sugar levels and increases "good" cholesterol (HDL - high density lipoprotein). These two parameters are directly related to metabolism and help the body to store less and break down fats more efficiently.

Scientists associate weight loss effect with chemicalsUseful properties of ginger gingerol and shogaol. These compounds give ginger a specific spicy, pungent flavor. And at the same time they spur metabolism and reduce appetite, helping to get rid of extra pounds.

To whom ginger is contraindicated

Ginger don't eat much. In general, this is useless: the body will still not absorb more gingerol and shogaol than it needs.

But even with small doses of ginger, some people need to be careful. For several reasonsCan Eating or Drinking Ginger Help Me Lose Weight?.

Ginger can cause constipation and bloating

This is an individual adverse reaction that does not occur in everyone. But if after drinking a little ginger tea or eating a salad with the root, gastrointestinal problems begin, it is better to refuse ginger. But it is worth consulting with a gastroenterologist.

Ginger boosts bile production

Therefore, people who have gallbladder diseases can eat ginger only after consulting a doctor - therapist or the same gastroenterologist.

It is not known how safe ginger is for pregnancy and breastfeeding

Research into how ginger can affect a child has not been conducted.

How to use ginger for weight loss

If you are not part of any of these "risk groups", ginger can help promote health and normalize weight. Here are some easy ways to incorporate this spicy root into your diet.

Ginger juice

Cut 100 g of peeled ginger root into cubes, cover with a glass of water and mix in a blender. Strain. To make the drink tastier, add lemon juice, honey, mint to your taste.

Drink once or twice a day: ginger juice will help reduce appetite.

Ginger tea

Grind some fresh ginger to make about 1 tablespoon. Pour a glass of boiling water over it and let it brew for 3-5 minutes.

Alternatively, add 1 teaspoon of chopped ginger to green tea when brewing. Drink 1-2 times a day. Best of all - in the morning, as green tea contains caffeine and invigorates.

Ginger salads

Add chopped ginger to ready-made vegetable and fruit salads to taste.