The Power of Ginger For Battling Belly Fat

I’m against belly fat. 

Well, not all of it.  It's healthy to have some amount of fat on your body. For most women and men, fat accumulates around the midline. Suppose your body fat percentage is in the healthy range, meaning there’s enough to support the production of hormones and other biological processes, and it’s not contributing to negative health outcomes. In that case, your belly fat is actually A-OK with me.

But if belly fat is trying to do you under. If it’s making you uncomfortable, causing bad blood sugar, making your heart work extra hard, and is a source of pain, then I’m against it.

I want you to get rid of it because I know it will make you healthier, improve how you feel, and extend your lifespan.

Now, I believe there’s a long list of ways to combat belly fat.

Diet, exercise, and getting a good night's sleep 90% of the time are the best options.

Supplements are also extremely helpful.

I’ve recommended Berberine for years, and I still do.

Today, I’m also going to include ginger supplements in the mix as I believe they could help you fight the battle of the belly bulge.

Let me show you what they’re good for.

How Ginger May Help You Fight Fat

Ginger is an amazing supplement.

Many of you are probably familiar with it and probably even use it in recipes.

Ginger root is the part of the ginger plant that grows underground. Its scientific name is *Zingiber officinale*. People love using it because it's got a spicy, peppery, and slightly sweet taste. 

You’ll find ginger in all kinds of dishes, drinks, and desserts, like teas and ginger ale. It's not just about flavor, though. 

For centuries, ginger has been used to help with digestion, nausea, and swelling, and I’ve written extensively about other uses for it on our blog. 

But how can it help reduce body fat?

In a meta-analysis published by Nutrition Review, researchers reviewed 27 trials with 1309 people. 

They found that folks who took at least 2 grams a day of ginger for 10 weeks or more lost about 3 pounds on average.

If they took less ginger or tried it for less than 10 weeks, it usually didn't produce the same results. 

This study supports similar studies on ginger and weight reduction. 

There are more studies.

1 - Ginger Could Help Burn Fat Faster: Thermogenic Properties and Fat Burning

In a 2018 study published in Phytotherapy Research, researchers investigated the impact of ginger intake on body weight and metabolic profiles in overweight individuals. The study involved a double-blind, placebo-controlled trial with 80 participants over a 12-week period. Participants who consumed 2 grams of ginger powder daily experienced a significant reduction in body weight and BMI compared to the placebo group. The researchers concluded that ginger’s active compounds might promote weight loss by enhancing thermogenesis and improving insulin sensitivity, thereby facilitating better metabolism of fats and carbohydrates.

2 - GingerCould Help With Appetite Suppression and Satiety

Another study published in the journal *Metabolism* looked at the effects of ginger on appetite suppression. Researchers conducted a trial with 30 overweight participants who added 2 grams of ginger powder to their meals for 8 weeks. They found that participants reported feeling fuller after meals. Blood tests showed a reduction in ghrelin, the hunger hormone, indicating that ginger might curb appetite by affecting hormone levels. Participants showed a moderate reduction in weight, averaging a 2-pound loss, suggesting that ginger's ability to enhance feelings of fullness can contribute to weight management.

3 - Ginger Can Help Create a Healthy Heart For Lower Weight

A study published by the journal Current Pharmaceutical Design looked into the benefits of ginger on metabolism and whether it could help with cholesterol levels and body weight. They dug into data from several online databases like PubMed and Web of Science up to December 2021 and found 26 trials that fit their criteria. The results showed that taking ginger seriously boosted lipid profiles. It lowered triglycerides by about 12.54 units, cholesterol by 6.53 units, LDL by 5.14 units, and increased HDL by 1.13 units. It also helped reduce BMI by 0.49, although its effect on overall weight wasn't significant. When researchers examined different doses and how long people took ginger, they found that doses over 1500 mg per day for more than eight weeks were most effective, especially for controlling weight. The study concluded that ginger can help with cholesterol and body weight at the right doses and duration. Still, more research is needed to really pin down how different doses and timelines affect these health markers.

Will Ginger Help You Lose Weight?

I think it could if you take enough and for long enough.

But if you were doing this in the midst of eating poorly, not exercising, and leading a generally unhealthy life, I don’t think it would do much to help.

That being said, adding ginger to your regular diet could be a smart move to keep your weight in check if you’ve got a well-designed plan of attack to bust off the belly fat.
Two grams of ginger powder is about a teaspoon, which some might find too strong for food. But it's around the same as taking 4-5 ginger capsules if you prefer supplements. 

Another option is trying the strongest part of ginger called 6-shogaol. This potent compound could help with long-term weight management.