Do ginger shots make you lose weight?
Losing weight can be a challenging process. Many people turn to quick fixes like fad diets and supplements to try to slim down fast. One supplement that has become popular in recent years is ginger shots – concentrated doses of fresh ginger juice that proponents say can boost metabolism and burn fat. But do ginger shots really help with weight loss? Let’s take a closer look at the evidence.
What are ginger shots?
Ginger shots are made by juicing fresh ginger root and sometimes combining it with other ingredients like lemon juice, apple cider vinegar, turmeric, or cayenne pepper. The juice is then concentrated into a small 1-2 ounce “shot” that can be swallowed quickly.
Ginger shots differ from ginger tea or ginger ale in that they contain a much higher concentration of active ginger compounds. The spicy, pungent taste comes from gingerols, shogaols, and zingerone – bioactive constituents that give ginger its unique flavor and potential health benefits.
Some popular claims about taking ginger shots for weight loss include:
- Increasing metabolism and fat burning
- Suppressing appetite
- Reducing inflammation
- Supporting digestion and reducing bloating
But what does the research actually say about ginger shots and weight loss? Let’s analyze some of the key studies.
Ginger and metabolism
Some research indicates that certain compounds in ginger may help increase metabolism.
In a 2012 study published in the Journal of the Science of Food and Agriculture, researchers found that when rats were given feed supplemented with ginger powder for 30 days, they had a higher resting metabolic rate compared to the control group not given ginger.1
Another study isolated a compound in ginger called [6]-shogaol and applied it to mice on a high-fat diet. After 4 weeks, the mice given [6]-shogaol gained significantly less weight and body fat compared to the control group.2
The researchers found that [6]-shogaol increased energy expenditure and fat burning by activating brown adipose tissue – a type of fat in the body that generates heat by burning calories.
However, keep in mind these are animal studies using isolated ginger compounds at high doses. Human research on whole ginger root and metabolism enhancement is still limited.
Ginger and appetite
Another potential weight loss benefit of ginger shots is through appetite reduction. The fiber and bulk from blended ginger may help make you feel fuller after drinking a shot.
One study found that consuming 2 grams of ginger powder caused subjects to feel fuller and eat fewer calories at a buffet-style meal compared to a placebo.3
Other research in diabetic rats showed reduced food intake and weight gain when the rats were treated with a ginger extract supplement for 30 days.4
So while there’s some early evidence that ginger may curb appetite, more research is still needed, particularly looking at the effects of concentrated ginger shots on appetite and calorie intake in humans.
Ginger and fat burning
In addition to potentially increasing metabolism and suppressing appetite, some research also indicates ginger may help burn stubborn fat specifically in the abdominal area.
In a 2015 study of overweight men, researchers supplemented the subjects’ diet with 2 grams of ginger powder per day. After 12 weeks, the ginger group lost a significant amount of weight and belly fat compared to the placebo group.5
Another study found that overweight women taking 3 grams of ginger powder per day for 3 months experienced greater weight loss and reduction in hip and waist circumference compared to a control group.6
A possible explanation is that ginger helps reduce cortisol levels. Cortisol is a stress hormone that may contribute to accumulation of belly fat. When cortisol is high, it can interfere with proper fat metabolism and increase abdominal fat storage.
While these study findings are promising, the research used regular ginger powder, not concentrated ginger shots. More studies are needed on ginger shots specifically.
Potential side effects and safety
When consumed in moderation as part of food or tea, ginger is considered very safe. But there are some potential side effects to be aware of if taking ginger shots:
- Heartburn – Ginger can loosen the lower esophageal sphincter, allowing stomach contents to back up into the esophagus. This can trigger heartburn.
- Mouth irritation – High amounts of ginger juice may irritate mouth tissues.
- Diarrhea – Some people may experience diarrhea, cramps, or nausea if consuming too much ginger.
- Drug interactions – Ginger may increase risk of bleeding and bruising if combined with blood-thinning medications like warfarin or aspirin.
Start with a small 1-2 ounce serving of ginger shot per day to assess your personal tolerance. Avoid taking it on an empty stomach or close to bedtime.
As with any supplement, check with your doctor before adding ginger shots – especially if you take medications or have any health conditions.
The bottom line
Here’s a quick summary of the evidence on ginger shots for weight loss:
- Animal research shows isolated ginger compounds may increase metabolism and fat burning. But human evidence is still limited.
- Ginger may help suppress appetite slightly and make you feel fuller. But not many studies have looked specifically at ginger shots.
- Some studies suggest ginger may reduce abdominal fat and waist circumference compared to placebo. But additional research is warranted.
- Potential side effects include heartburn, mouth irritation, diarrhea and medication interactions.
While ginger shots show some early promise as a weight loss aid, more research is needed to substantiate the benefits, especially studies looking specifically at concentrated ginger juice.
As with any supplement, it’s best to modify your diet, exercise habits and lifestyle first before relying on ginger shots as a quick fix. But adding ginger shots to your routine may provide some additional metabolic and fat-burning benefits. Just be sure to consume them in moderation and consider your personal risk factors before trying them.
References
1 Mansour MS, Ni YM, Roberts AL, Kelleman M, Roychoudhury A, St-Onge MP. 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. 2012;61(10):1347-1352.
2 Wang J, Wang X, Li S, et al. [6]-Shogaol Inhibits Fat Accumulation in 3T3-L1 Adipocytes and High Fat Diet-Induced Obese Mice. Nutrients. 2015;7(7):5118-5128.
3 Hamed MS, Adb El-Rigal NS, Aly SA. Effects of Ginger Extract Consumption on Plasma Glucose, Appetite, Satiety, Metabolic Rate and Respiratory Ratio in Normal Weight and Obese Korean Women. British Journal of Nutrition Research. 2012:2(1); 1-11.
4 Nammi S, Sreemantula S, Roufogalis BD. Protective effects of ethanolic extract of Zingiber officinale rhizome on the development of metabolic syndrome in high-fat diet-fed rats. Basic Clin Pharmacol Toxicol. 2009;104(5):366-373.
5 Mohammadi A, Sahebkar A, Iranshahi M, et al. Effects of supplementation with ginger (Zingiber officinale) on plasma glucose, HbA1c, insulin sensitivity and glycaemic control: A systematic review and meta-analysis. Br J Nutr. 2020;123(6):639-647.
6 Atashak S, Peeri M, Azarbayjani MA, Stannard SR. Obesity-related hormonal and metabolic changes of obese women chronically treated with ginger supplementations: a randomized, double-blind placebo-controlled trial. Clin Obes. 2021;11(3):e12447.
Conclusion
In summary, while ginger shots may offer some potential benefits related to metabolism, appetite suppression, and fat burning, more research is still needed to confirm these effects in humans and determine optimal dosing. Moderate consumption of ginger shots appears reasonably safe for most people, but side effects are possible if consumed in excess. For safe and effective weight loss, it’s best to focus on overall healthy eating, exercise, and lifestyle changes rather than relying solely on ginger shots or any quick fix. But ginger shots may provide a handy metabolism and digestion boost when combined with other healthy habits.
| Potential Benefit | Evidence Level |
|---|---|
| Increasing metabolism | Low – Some positive animal studies, but limited human evidence |
| Suppressing appetite | Low – A few positive human studies, but not many look specifically at ginger shots |
| Reducing belly fat | Moderate – Some human studies show decreases in waist size and body fat percentage |
| Potential Side Effect | Prevalence |
|---|---|
| Heartburn | Occasional |
| Mouth/throat irritation | Common |
| Diarrhea | Occasional |
| Drug interactions | Rare |