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Ginger Tea: Benefits And How To Use For Weight Loss


Ginger is a low-calorie herb that is widely used to flavor food (1). Ginger tea is prepared from the fresh or dried roots of ginger. It is said to boost your metabolism. However, ginger tea alone cannot do wonders in weight loss. But, it can be used along with a sensible diet and proper exercise to help you lose weight.

How To Make Ginger Tea For Weight Loss

A 240 ml cup of ginger tea has just about 10 calories. It is also a filling beverage that you can drink between meals to keepsyour hunger pangs under control. You can prepare this herbal tea with fresh, grated roots or dried ginger powder.

I. Preparation Of Ginger Tea With Fresh Ginger Root 

  • Ginger root: 2-inch long piece, peeled, finely grated
  • Water: 250 ml
  • Honey: to taste (optional)
How To Prepare:
  1. Heat water on medium to high heat and allow it to come to a rolling boil.
  2. Add grated ginger root and simmer for 5 minutes.
  3. Strain and add honey, if desired.
  4. Drink it warm.

II. Preparation Of Ginger Tea With Dried Ginger Powder

  • Dried ginger powder: ½-1teaspoon
  • Water: 250 ml
  • Honey or jaggery: to taste (optional)
How To Prepare:
  1. Boil water.
  2. Add the dried ginger powder and allow it to come to a boil.
  3. Lower the flame and let it simmer for 2 minutes.
  4. Strain the tea.
  5. Stir in some honey or jaggery if you so desire.
  6. Serve hot.

So, does ginger tea really aid weight loss? Scroll down to find out.

Ginger Tea and Weight Loss – The Research Findings

  • A systematic review of the scientific literature on ginger and weight loss has found that this herb helps reduce body weight, waist-hip ratio (WHR), and hip ratio (HR). It also showed improvement in blood glucose levels and lipid profiles (2).
  • A study conducted by Columbia University and the New York Obesity Nutrition Research Center found that drinking a mixture of ginger powder and hot water helps induce thermogenesis (increases body heat). This promotes satiety and is, thus, effective for weight loss (3).
  • A study was conducted in Japan on rats that were fed a high-fat diet. It found that ginger prevents fat storage in the body by increasing norepinephrine-induced lipolysis. Thus, it prevents obesity (4).

Ginger offers some other health benefits associated with weight loss. Check them out below.

Benefits Of Ginger For Weight Loss

So, how does this herbal concoction actually help you lose weight?

1. Boosts Your Digestive Power:

Ginger stimulates pancreatic digestive activity to boost digestion (5). It also curbs appetite and keeps blood sugar and serum cholesterol levels under control (2). Drink a cup of ginger tea before a meal to prevent bloating and stimulate digestion. Make sure you drink it hot, not warm, for best results.

2. Regulates Stress Levels:

Cortisol, the stress-inducing hormone, is a major trigger for belly fat (6). Ginger is known for its antioxidant properties. It reduces oxidative stress and prevents the damaging effects of free radicals. Ginger root contains high levels of antioxidants that prevent toxin build-up and reduce the internal inflammations that are common causes of weight gain (7). Thus, drinking ginger tea can shield you from cortisol-induced weight gain.

3. Peps Up Your Energy Levels:

A study conducted in Japan on mice found that black ginger boosts physical fitness performance and muscle endurance (8). Therefore, drinking black ginger tea may help you exercise more and burn more calories.

For a more in-depth understanding of how ginger aids weight loss.

Drink 250 ml cup of ginger tea 15 minutes before your meals. You can take ginger tea along with other fat-burning foods for better results.

List Of 10 Foods That You Can Enjoy With Ginger Tea

Here is a list of the ten foods that you can enjoy with ginger tea for better weight loss results:

  1. Whole wheat bread (preferably without sugar)
  2. Almonds
  3. Lemon
  4. Cayenne pepper
  5. Garlic
  6. Chickpeas
  7. Fresh fruits
  8. Berries
  9. Avocado
  10. Honey

A Word Of Caution

Make sure you do not use more than 4 grams of ginger a day while preparing the tea. Excessive consumption of ginger can cause mild side effects like heartburn, diarrhea, gas, and abdominal discomfort. People on drugs for gallstones and blood-thinning medications should stay away from this herbal concoction (9).


Drinking ginger tea and following a healthy diet is an effective way to lose weight. Start your day with a ginger concoction and drink it between meals to aid digestion. Just make sure you don’t go overboard to avoid diarrhea and heartburn.

Expert’s Answers for Readers Questions

Can ginger tea be used to reduce belly fat?

There are no foods that can reduce targeted fat. It is better to aim for whole-body fat loss by drinking ginger tea and following a healthy diet plan and exercise regimen.

Is drinking ginger tea every day good for you?

You can drink ginger tea on a daily basis. Drinking two cups of ginger tea per day is advisable to lose weight and boost your metabolism.

9 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Priyanka Sadhukhan

Priyanka has over 8 years of experience in nutrition and dietetics with a strong research background. She is passionate and obsessed about science and how it can be applied to daily lifestyle. According to her, food is the best medicine and proper nutrition is key to achieving good health. She has also written a book on PCOS and its management for doctors and patients. When she is not working, she loves spending quality time with family and friends. She loves creating innovative, healthy recipes and endorses healthier alternatives to junk foods to promote good health.