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Meta-study | How to lose fat with ginger
Ginger increases the body's energy expenditure and increases insulin sensitivity. In theory, this could mean that you can use ginger supplements to lose body fat faster. According to a meta-analysis recently published in Nutrition Reviews, this theory is probably correct.
Study
Researchers from Islamic Azad University in Iran traced 27 randomized placebo-controlled trials in the scientific literature, in which healthy and less healthy subjects aged 18-70 had received ginger supplements.
The daily doses ranged from 0.6 to 3 grams per day. The duration of the trials varied from 4-12 weeks.
In 24 trials, test subjects were given ginger powder that was not significantly different from the ginger powder on the shelves of the shop or supermarket. In the other 3 trials, the subjects received purified extracts.
Results
Overall, the test subjects lost one and a half kilos of their body weight by supplementing with ginger. Their body fat percentage dropped by just under a percentage point and the size of their waist decreased by one centimeter.
As far as the researchers could see, ginger was most effective at a dose of 2 grams per day. This amounts to a teaspoon of ginger per day.
The optimal duration of supplementation was 8-10 weeks. In particular, subjects with a BMI of 30 or higher responded well to supplementation.
Mechanism
In their publication, the researchers put forward several possible explanations for the slimming effect of ginger. One is that ginger increases body temperature, which increases the body's calorie consumption. Another is that ginger slows down the development of fat cells and forces fat cells to release fatty acids into the bloodstream.
Conclusion
"We believe that these positive findings can be useful and valuable for clinicians to consider ginger as an effective dietary strategy in obesity prevention and treatment," the Iranians summarize.
"However, studies with a stronger design, larger sample size, and longer duration are needed to corroborate the findings of this meta-analysis."
Source:
Nutr Rev. 2024 Dec 1;82(12):1651-65.
More:
Aza-6-Gingerol, an experimental ginger-based fat-loss drug 16.09.2019
The joint effect of strength training and ginger supplementation 27.07.2014
Add ginger to your food to boost calorie burning 25.07.2012
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