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Ginger is generally safe when used in beverages and recipes or taken as a supplement. Some evidence suggests that ginger may help with weight loss. This article discusses how to use ginger for weight loss, measures to prevent potential side effects, and also offers other tips for weight loss.
1. Some information about ginger
Ginger is a flowering plant mainly grown for its root, an ingredient in baking and baking. Ginger has been found to regulate cortisol (also known as the stress hormone), increase bowel movements, increase energy, lower risk of heart disease, improve memory and brain function, and improve immune system. . And the effects mentioned in this article are to reduce inflammation, stimulate digestion and suppress your appetite. It is these properties that some people believe that ginger is effective for weight loss.
The medical literature has shown that ginger can be combined with a healthy diet and regular exercise to help you achieve a healthy weight. Ginger is often used with other ingredients to aid in weight loss.
Let's explore how to use ginger for weight loss, its effects in weight loss and what ingredients you should consider when combining with ginger to get the best results.
2. How does ginger help with weight loss?
Ginger contains compounds called gingerols and shogaols. These compounds may be beneficial in your body's complex fat burning and storage processes.
A 2015 study gave obese women two 1 gram (g) powdered ginger capsules daily for 12 weeks. This group experienced a significant reduction in appetite and body measurements compared to those taking a placebo. One connected study found that taking ginger had a small effect, compared with placebo, on reducing body mass index (BMI) and increasing markers of blood sugar control in overweight, obese women.
Research has also shown that obesity can cause oxidative stress and inflammation. Oxidative stress is caused by the damaging effects of free radicals in your body. Ginger's antioxidant properties help control these free radicals and also help fight inflammation.
The effect is more obvious in people with a specific set of genes. This could be a clue that ginger is more effective for weight loss in some people than in others. However, scientists need more research to investigate this.
A meta-analysis of studies looking at the weight loss benefits of ginger found that ginger has a significant impact on your body weight and belly fat (waist-to-hip ratio).
Gingerols encourage certain biological activities in your body. This active ingredient has anti-obesity effects, helps food digest faster and stimulates the body to speed up the digestion of food through the colon. Research shows that gingerols can stabilize your blood sugar. Keeping blood sugar stable can be key to weight loss.
Overall, it was found that ginger reduced the participants' body weight, waist-to-hip ratio, and several markers of blood glucose metabolism. Ginger had no effect on other metrics, such as BMI and total cholesterol.
These properties of ginger don't directly address overweight, but they help you prevent cardiovascular damage and other side effects of being overweight while you're trying to keep your weight down. healthy number.
Current evidence for the effects of ginger on some markers of weight loss is encouraging but challenging. Scientists need to do more research on these topics before definite conclusions can be drawn. But the benefits it brings to your health are undeniable, so there's no reason not to try some of the following ways to lose weight with ginger water. However, it should be noted that if you have gallstones, you should avoid using ginger, and to be more careful, consult your doctor before proceeding.
Gừng chứa các hợp chất là gingerols và shogaols
3. Ways to use ginger to lose weight
3.1. Ginger and lemon
When you combine ginger and lemon to lose weight, you can get an extra boost to lose weight. Lemon juice can act as an appetite suppressant, plus it contains a high amount of vitamin C.
How to prepare :
Adding a squeeze of lemon to ginger tea or ginger drinks can help you drink more water. This can keep you hydrated and will feel fuller for longer, which can improve your weight loss efforts.
Drink healthy lemon and ginger drinks two or three times a day to maximize the hydrating properties and suppress the appetite of ginger and lemon.
3.2. Apple Cider Vinegar and Ginger
Apple cider vinegar has its own properties, use apple cider vinegar with ginger to increase the antioxidant and blood pressure regulating effects of both ingredients.
Apple cider vinegar also provides powerful probiotics when used with ginger juice, which can improve your gut health as you strive to lose weight.
How to prepare:
Mix both types of water together and drink them.
You can prepare ginger tea by steeping a tea bag in hot water, letting it cool before adding apple cider vinegar. Water that is too hot will kill the bacteria in the apple cider vinegar and will deactivate its beneficial bacteria.
Add a little honey or lemon juice to 1 cup of brewed ginger tea, add 2 tablespoons of apple cider vinegar, stir well and drink.
Drink this tea about once daily, in the morning before eating, to experience the maximum benefits of apple cider vinegar.
3.3. Ginger and green tea
Green tea is a popular ingredient in weight loss supplements because of evidence that it can boost your metabolic rate.
How to prepare:
You can add ground ginger to hot green tea as a way to combine the powerful effects of both ingredients. You can also steep a ginger tea bag and a green tea bag together, and then add water to keep the tea from becoming too strong.
Drink once or twice a day do not take too much because green tea contains caffeine.
Gừng và trà xanh kết hợp giúp giảm cân
3.4. Simple ginger juice
Ginger juice will often include other ingredients to dilute the pungent, pungent taste of pure ginger. These extra ingredients like honey, lemon juice, and water will have moisturizing, antioxidant, and immune-boosting properties on their own.
How to prepare:
You can make ginger juice at home, add freshly squeezed lemon juice and agave, honey or another form of natural sweetener to enjoy.
Puree unpeeled fresh ginger in a blender along with about 1 cup of water and strain the mixture if desired.
Take once or twice daily as an appetite suppressant.
Ginger has proven potential as an ingredient to help you lose weight. When you take ginger along with other antioxidant, blood-sugar-stabilizing, and anti-inflammatory ingredients, you're giving yourself a head start in scaling back to a healthier weight.
But ginger alone will not significantly reduce your excess weight. A healthy diet and regular exercise are still important factors to help with overall weight loss.
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References: healthline.com, medicalnewstoday.com
