It is the seventh month of the year, and I wonder how many of you have stuck to the new year resolution you made at the beginning of the year.
I know some are doing great while others are still having trouble with overcoming the weight loss barriers. With all the holidays, festivities it becomes next to impossible to keep a check on the diet.
Some start aggressively and then by the middle of the year lose hope and give up on their diet. One of the main reasons why an aggressive approach to a diet often fails is that it is not sustainable.
Remember, you didn’t become all chubby and fatty in overnight or over a week. So be patient as it will take time, but you will achieve what you are working for. And understand how a simple ingredient in your kitchen, ginger, can have weight loss and other benefits.
Ginger, a regular spice used in Indian dishes is full of nutrients and bioactive compounds that can improve your overall health and also help in losing weight.
1. Gingerol in Ginger
Gingerol is the major constituent found in fresh ginger and it has tons of health benefits including anti-inflammatory effects.
Because of these benefits of gingerol in ginger, it has been used in Ayurveda, Chinese and Tibb-Unani medicines to fight a wide array of ailments (1).
Gingerol is the main constituent that brings the unique fragrance in ginger.
2. Ginger Lowers Lipid Levels
A study was done to find the effectiveness of ginger to lower lipid levels.
This study was done in April of 2004 in which patients with hyperlipidemia were divided into two groups and one group was given a daily dosage of 3g of ginger in the form of capsules and the other group was given dosages of 3g of placebo. It was found that ginger has a greater lipid lowering effect as compared to placebo (2).
3. Ginger May Help Prevent Cancer
Gastrointestinal cancer is one of the common form of cancer and the death rate due to it is high around the world.
Studies showed that compounds found in ginger like 6-gingerol and 6-shogaol can help combat Gastrointestinal cancer.
The anti-cancer activity of ginger is due to its ability to control the effects of molecules like STAT3, MAPK, PI3K, ERK1/2, Akt, TNF-α and other cell growth promoting proteins (3).
4. Ginger Improves Memory
Cognitive impairment increases with age. This is due to oxidative stress.
In a study sixty middle aged, healthy women were randomly given placebos or ginger extract on a regular basis for two months.
It was found that the women on ginger extract showed enhanced working memory (4).
5. Ginger Reduce Menstrual Cramps
Evidences based on many studies suggest that ginger can help reduce the pain during menstrual period.
A study done on one hundred and twenty students showed that taking ginger for five days during menstrual period can reduce the intensity and duration of the pain, commonly known as dysmenorrhea (5).
Ginger reduces dysmenorrhea as effectively as some medicines like ibuprofen.
6. Ginger Can Combat Joints Pain
Ginger is not limited to fight dysmenorrhea but is also shown in recent studies to help reduce pains in patients having arthritis (6).
Another study showed that patients with knee osteoarthritis benefited on the application of a mixture of cinnamon, ginger, mastic (Saghez) and sesame oil. The effects are comparable to Salicylate ointment (7).
7. Ginger For Muscle Pain and Soreness
A study was performed to examine the effects of ginger on muscle pain caused by exercise.
It was done on 27 participants and was found that a dosage of 2g ginger reduced muscle pain effectively as compared to the placebo (8).
The effect of ginger in reducing muscle pain is not seen immediately but it helps in reducing the progression of the pain.
However some studies showed contradictory results.
Side Effects Of Ginger
Ginger is safe if taken orally. Some people might show mild side effects like diarrhea.
It is also safe to apply ginger on the skin. However it might cause irritation in some people.
There is no one magic drink to lose weight overnight and no drink alone without a proper diet can help lose weight. But ginger can give you a head start by improving your metabolism and detoxifying the body.
How To Incorporate Ginger In Diet?
Ginger is a spice used worldwide and incorporating it in your diet is very easy. But if you are not a big fan of ginger or if you are in a low calorie diet and do not know how to incorporate it, then we have made a list of recipes which will surely help you include ginger in your diet.
Ginger Chicken Broccoli
The ingredients required for this recipe are
- soy sauce
- chicken broth
- rice vinegar
- brown sugar
- canola oil
- chicken breasts boneless and skinless sliced thinly
- fresh ginger minced
- broccoli florets
The recipe is easy to make and takes only twenty minutes to be prepared.
Sesame Ginger Salmon
The ingredients required for this recipe are
- salmon filet
- salt and pepper
- sesame seeds
- green onions
If you like salmon then you will love this recipe.
- Ginger Water
- Ginger Tea
- Honey and Ginger Lemonade
- Apple Ginger Punch
- Turmeric and Ginger Iced Tea
- Cinnamon Ginger Punch
However, if you consume junk food and alcoholic beverages for 5 days a week. Do not care about losing weight naturally because you will not. If your diet is trash any kind of physical activity will not give you the result you want.
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Bottom Line: Ginger can help detoxify the body. Be persistent with what you are doing. It will take time depending on your current body fat percentage, but you will reach your goal. Remember no drink alone will reduce your body fat percentage.