Ginger Tea: Benefits And How To Use For Weight Loss

Understand the ways to use this beverage to support your weight loss goals.

Medically reviewed by Madhu Sharma, RD Madhu Sharma Madhu SharmaRD
Written by , MSc (Nutrition), CDE Priyanka Sadhukhan MSc (Nutrition), CDE Experience: 8 years
Edited by , BA (Literature & Psychology), PG Diploma Arshiya Syeda BA (Literature & Psychology), PG Diploma linkedin_icon Experience: 7 years
Fact-checked by , MSc (Biotechnology), Certified Health & Nutrition Life Coach Payal Karnik MSc (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 2.5 years

Some of our health problems have a solution right among the spices used in our kitchen. Now, it is time for us to try ginger tea for weight loss. This tea is caffeine-free, made from dried or fresh ginger roots, and it may help promote metabolism. Ginger is low in calories and is commonly used as a flavoring agent (1). However, ginger tea alone cannot work wonders in slimming you down. It needs to be complemented with a proper diet and exercise. Keep reading to know more!

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 keep your hunger pangs under control. You can prepare this natural 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).

These were the weight loss benefits of ginger tea. However, ginger tea is often made with other spices and ingredients like turmeric and lemongrass. These ingredients come with their own host of weight-loss benefits.

Turmeric contains a beneficial active component called curcumin that may significantly reduce body mass index (BMI), weight, waist circumference, and leptin levels. Moreover, it has been linked to an increase in adiponectin levels, indicating a potential role in improving metabolic health (5).

While the findings suggest a positive impact on weight management, it is important to remember that individual responses may vary. Consuming ginger turmeric tea for weight loss could be considered as part of a holistic approach to a healthy lifestyle.

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 (6). 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:

Cortisoli  The primary stress hormone in your body that is responsible for regulating mood and bodily functions like metabolism and immune response. , the stress-inducing hormone, is a major trigger for belly fat (7). Ginger is known for its antioxidant and anti-inflammatory properties. It reduces oxidative stress and prevents the damaging effects of free radicalsi  Unsteady atoms that pair up with other electrons, damage cells, DNA, and proteins, and speed up aging. . Ginger root contains high levels of antioxidantsi  Man-made or natural substances containing molecules that prevent or delay the cell-damaging effects of substances like free radicals. that prevent toxin build-up and reduce the internal inflammations that are common causes of weight gain (8). 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 (9). Therefore, drinking black ginger tea may help you exercise more and burn more calories.

Jessica McMorris, a blogger, shares her experience of brewing fresh ginger tea as a way to manage her food intolerance and her son’s medical condition, Crohn’s disease which affects the intestine. She writes, “Although we began doing this treatment for our son because he is so young, we opted to do the shots of concentrated ginger beverage with him to encourage him. As a result, I began seeing benefits in my own life from consuming this root extract (i).” She further adds, “I noticed that the ginger not only helped settle my digestive tract (translation…less gas/bloating), but I also noticed I was overall less puffy throughout my entire body.”

protip_icon Trivia
Black ginger is a close relative of regular ginger and is native to Thailand. It is characterized by a dark purple color inside and a spicy yet earthy taste.

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
protip_icon Quick Tip
Combine ginger with lemon and honey for a delicious and refreshing tea, which is perfect for rainy or cold days.

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). Also ensure that you get enough hydration throughout your journey.

Infographic: A Simple Guide To Ginger Tea For Weight Loss

Ginger tea is popularly used for managing sore throat or cough and cold. But many people do not know that it may also aid in shedding those stubborn pounds. We have created a simple guide to help you understand its benefits and how to make this simple and beautiful tea at home. Check out the infographic below to know more!

a simple guide to ginger tea for weightloss (infographic)

Illustration: StyleCraze Design Team

To recap, ginger tea can aid weight loss, but not single-handedly. Yes, ginger tea is low on calories, decreases body fat, and keeps your hunger cravings in check. But, you should not go on a “ginger tea only” diet. It will not support your body, and you will feel tired and exhausted. Going overboard with ginger tea could lead to diarrhea and heartburn. You should pair it with a healthy diet plan and workout regimen. Listed above are some foods you can have with ginger tea for weight loss. If you are taking gallstone or blood-thinning medications, you should avoid ginger tea. Even if you don’t have any medical conditions, you should not consume more than 4 grams of ginger in a day.

Frequently Asked 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, detox, and boost your metabolism and immune system.

Which is better; green tea or ginger tea?

Both green tea and ginger tea are known for their numerous health benefits. Green tea helps enhance brain function and lowers the risk of heart disease. Ginger may help regulate blood sugar levels and improve digestion. You can choose as per your needs and preference (10), (11), (12).

Can you drink ginger tea before bed?

Yes, ginger tea can be consumed at any time of the day.

Is ginger tea good for the kidneys?

Yes, research studies indicate that ginger may protect against renal cell dysfunction and lower nephrotoxicity (decline in normal kidney function) (13). However, more research studies are warranted to support his claim.

Key Takeaways

  • Ginger may promote metabolism and cause weight loss as it has thermogenic properties.
  • It is low in calories and may help reduce overall calorie intake.
  • Ginger may regulate stress levels as it has antioxidant properties.
  • Ginger tea may help improve digestion and prevent bloating.
  • Excessive consumption of ginger tea may cause side effects like heartburn, diarrhea, and abdominal discomfort.
ginger tea for weight loss_illustration

Image: Stable Diffusion/StyleCraze Design Team


Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Nutritive Value of Ginger root, raw, FoodData Central, U.S. Department of Agriculture.
  2. The 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, Critical Reviews in Food Science and Nutrition, U.S. National Library of Medicine, National Institutes of Health.
  3. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study, Metabolism, U.S. National Library of Medicine, National Institutes of Health.
  4. Effects of zingerone on fat storage in ovariectomized rats, Journal of the Pharmaceutical Society of Japan, U.S. National Library of Medicine, National Institutes of Health.
  5. The Effects of Curcumin on Weight Loss Among Patients With Metabolic Syndrome and Related Disorders: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Frontiers in Pharmacology, U.S. National Library of Medicine, National Institutes of Health.
  6. Influence of dietary spices and their active principles on pancreatic digestive enzymes in albino rats, Die Nahrung, U.S. National Library of Medicine, National Institutes of Health.
  7. Stress-induced cortisol response and fat distribution in women, Obesity Research, U.S. National Library of Medicine, National Institutes of Health.
  8. The amazing and Mighty Ginger, Herbal Medicine: Biomolecular and Clinical Aspects, U.S. National Library of Medicine, National Institutes of Health.
  9. Black ginger extract increases physical fitness performance and muscular endurance by improving inflammation and energy metabolism, Heliyon, U.S. National Library of Medicine, National Institutes of Health.
  10. Ginger, National Center for Complementary and Integrative Health, National Institutes of Health.
  11. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials, National Library of Medicine, National Center for Biotechnology Information.
  12. Review on green tea constituents and its negative effects, The Pharma Innovation JournalResearchGate
  13. Biological activities of ginger against cadmium-induced renal toxicity, Saudi Journal of Biological Sciences, PubMed,bioactive%20phenolic%20and%20falvinods%20constituents
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Madhu Sharma is a member of the National Executive Committee of IDA. She has been associated for almost three decades with Pediatric Nutrition at PGI while serving in the Gastroenterology Department (20 years) and then the Advanced Pediatric Center (10 yrs) at PGIMER, Chandigarh. She is former Senior Dietitian from PGIMER, Chandigarh, retired in 2012.   Madhu has been full bio

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