Cousin to the onion and sister to the shallot, garlic (a.k.a. लहसुन) is more than just a kitchen staple. Garlic for weight loss might just help you shed those extra kilos!
Used for over 5,000 years as both food and medicine, garlic was even fed to Egyptian laborers to boost strength. But here’s the kicker—modern research backs its weight-loss benefits too! A 2011 study in The Journal of Nutrition found that garlic may help reduce body weight by boosting metabolism and fat burning.
Meanwhile, the world goes with fancy superfoods like avocado and quinoa for their weight loss journey, but let’s understand how garlic can be part of your transformative journey.
Why Garlic Is A Powerful Ingredient For Weight Loss
Garlic is a metabolism-boosting, fat-burning powerhouse that has been used for centuries in traditional medicine. So, let’s break down exactly how it helps in your weight-loss journey.
Nutritional Profile Of Garlic For Weight Loss
As per the United States Department of Agriculture (USDA), the nutritional value of 100 g of raw garlic contains the following:
| Ingredient | Amount |
| Energy | 143 kcal |
| Protein | 6.62 g |
| Carbohydrates | 28.2 g |
| Fiber | 2.7 g |
| Calcium | 181mg |
| Potassium | 401mg |
| Sodium | 17 mg |
| Vitamin C | 31.2mg |
| Vitamin B6 | 1.24mg |
| Choline | 23.2mg |
| Vitamin A | 9IU |
How Garlic Helps In Fat Burning And Metabolism Boost
Wondering how garlic actually helps you burn fat? Here’s what happens when you include it in your diet:
- Speeds Up Metabolism: Garlic stimulates the nervous system to release adrenaline, which, in turn, helps boost metabolism and consequently increases calorie burn.
- Aids in Fat Breakdown: It helps regulate fat-storing enzymes and encourages the body to burn stored fat as energy.
- Regulates Appetite: Studies suggest that garlic can help curb cravings and, as a result, reduce calorie intake naturally.
- Improves Insulin Sensitivity: Balanced insulin levels mean better blood sugar control and less fat storage, especially around the belly.
Scientific Studies Supporting Garlic’s Role in Weight Loss
If you’re looking for proof, science has your back.
- A 2011 study by the IJVNR found that garlic supplementation reduced body weight and fat mass by improving metabolism.
- A 2016 animal study by the Journal Of Medicinal Food showed that mice fed with garlic extract had lower body weight and fat accumulation, suggesting its potential for fat loss.
With such strong evidence, it’s clear that garlic is more than just a kitchen staple—it’s a natural metabolism booster that can help you shed extra kilos.
7 Amazing Health Benefits Of Garlic For Weight Loss
Garlic is more than just a kitchen essential—it’s a natural powerhouse with multiple health benefits, including weight loss. Here’s how garlic benefits for weight loss while improving your overall well-being.
1. Boosts Metabolism
Garlic stimulates the release of norepinephrine, a hormone that, in turn, increases calorie burning and boosts metabolic rate. As a result, a higher metabolism means your body burns more energy, even at rest.
Additionally, a 2011 study by The Journal of Nutrition published by Science Direct found that garlic supplementation helped reduce body weight and fat mass in mice by enhancing thermogenesis and fat oxidation.
2. Aids In Fat Burning
The allicin in garlic has been shown to influence fat metabolism. Studies suggest that garlic may help reduce fat accumulation, especially in the abdominal area, making it a useful addition to a weight-loss diet.
3. Controls Appetite And Reduces Cravings
Garlic has appetite-suppressing properties, which may help you eat fewer calories. Moreover, it regulates hunger hormones like ghrelin, thereby reducing sudden cravings and binge eating.
Furthermore, a 2012 study in Nutrition Research and Practice indicated that aged garlic extract could reduce hunger and calorie intake, making it useful for weight management.
4. Improves Insulin Sensitivity
Garlic helps regulate blood sugar levels and improves insulin function. Stable blood sugar prevents fat storage, particularly around the belly, and reduces the risk of weight gain.
A 2017 review published in Food & Nutrition Research concluded that garlic supplementation significantly reduced fasting blood glucose levels and improved insulin resistance in diabetic and non-diabetic individuals.
5. Supports Digestion And Gut Health
A healthy gut is crucial for weight management. In fact, garlic acts as a prebiotic by promoting the growth of good gut bacteria, which, in turn, aids digestion and prevents bloating.
6. Reduces Inflammation
Chronic inflammation is closely linked to obesity. However, garlic’s anti-inflammatory properties help combat inflammation, thereby supporting a healthier weight and reducing the risk of metabolic disorders.
7. Enhances Energy Levels
Garlic was historically used to boost strength and endurance. Moreover, by improving circulation and oxygen supply, it helps you stay more active, thereby supporting better workout performance and calorie burning.
Additionally, a 2015 study in The Journal of the International Society of Sports Nutrition found that garlic supplementation improved exercise performance by increasing oxygen uptake and circulation, helping individuals stay active and burn more calories.
With its metabolism-boosting, fat-burning, and appetite-controlling properties, garlic is not only a simple but also an effective ingredient to add to your weight-loss journey. Therefore, incorporating it into daily meals can further support long-term health and weight management.
Potential Side Effects and Precautions
While garlic offers impressive weight-loss benefits, it’s important to be mindful of potential side effects and precautions. Overconsumption or certain health conditions may make garlic unsuitable for some individuals.
Who Should Avoid Garlic?
- People with Bleeding Disorders or Blood Thinners: Garlic can be a threat to individuals who are suffering from blood thinners as it contains blood-thinning properties.
- Excessive consumption of garlic can also be harmful, as it may affect the liver.
- Individuals with Acid Reflux or Digestive Issues: Garlic, especially raw, can irritate the digestive tract, leading to acid reflux, bloating, or heartburn.
- People with Low Blood Pressure: Garlic can naturally lower blood pressure, which is beneficial for hypertensive individuals but risky for those with already low BP.
How To Minimize Garlic’s Strong Smell And Taste
Garlic’s pungent odor can be overwhelming, but there are ways to reduce its intensity while still reaping its benefits:
- Cook It Lightly: Roasting or sautéing garlic reduces its sharpness and strong sulfuric compounds.
- Pair with Fresh Herbs: Chewing parsley, mint, or fennel seeds can neutralize garlic breath.
- Drink Milk or Lemon Water: A 2010 study in the Journal of Food Science found that milk significantly reduces garlic breath, especially when consumed alongside it.
- Use Garlic Supplements: Odorless garlic capsules offer benefits without a strong aftertaste.
- Rinse with Baking Soda and Mouthwash: This can help break down lingering garlic compounds.
How To Use Garlic For Weight Loss – Effective Indian Home Remedies
Garlic can be easily incorporated into your daily routine through various simple and effective remedies. These traditional Indian methods combine garlic with other natural ingredients to help with fat-burning, boosting metabolism, and overall wellness.
1. Raw Garlic With Warm Water In The Morning
Start your day with raw garlic to kickstart your metabolism.
- How to use: Crush 1-2 garlic cloves and mix with warm water. Then, drink it on an empty stomach every morning.
- Why it works: Raw garlic benefits by boosting your metabolism, detoxifying the body, and helping in fat burning.
2. Garlic And Honey – A Detox Remedy
This combination promotes detoxification and helps in weight loss.
- How to use: Mix 1 crushed garlic clove with 1 teaspoon of honey and consume it in the morning.
- Why it works: Garlic aids fat burning while honey helps detoxify the liver, improving digestion and reducing fat cells.
3. Garlic Tea For Weight Loss
Garlic tea is a simple and soothing fat-burning drink.
- How to use: Firstly, boil 2-3 crushed garlic cloves in water for 5-10 minutes. Then, drink it warm.
- Why it works: Garlic tea helps with digestion, boosts metabolism, and aids fat burning.
4. Garlic And Lemon Water For Fat Burn
A refreshing drink that promotes fat loss.
- How to use: Mix 1 crushed garlic clove in warm water and squeeze in the juice of half a lemon. Drink it every morning.
- Why it works: Lemon boosts fat metabolism while garlic reduces bloating and enhances digestion.
5. Garlic In Indian Curries And Dals
Incorporate garlic into your everyday meals.
- How to use: Add crushed garlic to curries, dals, and vegetable dishes.
- Why it works: Garlic enhances flavor and supports digestion and metabolism, aiding weight loss naturally.
Best Time To Consume Garlic For Weight Loss
Garlic can be most effective for weight loss when consumed at the right time. Let’s explore the ideal times and daily consumption.
Morning vs. Night – What Works Best?
- Morning: Consuming garlic in the morning on an empty stomach is believed to be the most beneficial for weight loss. This is because your metabolism is naturally higher in the morning, allowing garlic’s metabolism-boosting properties to work more effectively.
- Night: Eating garlic at night can still provide benefits, especially for digestion and overall health. However, consuming it in the morning may have a more noticeable impact on fat-burning and energy levels throughout the day.
How Much Garlic Should You Eat Daily?
The ideal daily garlic intake for weight loss is around 1-2 cloves per day. Eating more than this may cause digestive discomfort or unpleasant breath. You can start with a smaller amount and gradually increase it as your body adapts. Incorporating it into meals, raw or cooked, is an easy way to include it in your diet.
Other Health Advantages To Have Garlic For Weight Loss
Sharing some of the different manners to add garlic to your winter weight loss diet:
- Boost Metabolism: In many studies, it is shown that garlic’s beneficial properties decline as people age. So, consuming them fresh in the morning is the right time. Because the human body’s metabolism is at its peak in the morning, it is an ideal time to consume some raw garlic and water to give it a boost.
Also, You Can Read: What Is Metabolism And How To Boost It (5 Tips For Beginners)
- Burn Fat: For weight loss, the lethal combination of honey with raw garlic is best to burn fat. So, chop up some garlic and mix it with a teaspoon of honey. You can have this potion every day and see results.
- Pungent Flavour: For effective use of garlic for weight loss, you can scatter the sauteed or raw garlic cloves over mildly cooked vegetables. Also, this will add a delicious flavor to your veggies and provide a healthy makeover.
A Successful Weight Loss Story Of A Homemaker
This is the inspiring story of Kawalpreet, a homemaker who was diagnosed with thyroid disease. Going through this medical condition has made her weight loss journey a challenging one.
With this concern, she contacted Fitelo, and our expert dietitians understood her problems and provided her with a customized diet plan. So, let’s take a look at her story and see how she lost 14 kg in 90 days.
Fun Fact
What can a diet plan do? Well, hear it from the person who lost 9 kg in 30 days without visiting the gym or taking any medicines or supplements. Aarti’s weight loss transformation through a customized diet plan by Fitelo is proof of how a good diet is all you need for your overall health.
A Quick Summary
Is garlic good for weight loss? Yes, garlic is a metabolism-boosting, fat-burning powerhouse used for centuries in traditional medicine. It helps in weight loss by speeding up metabolism, aiding fat breakdown, regulating appetite, and improving insulin sensitivity.
Nutritional Profile of Garlic for Weight Loss
- Calories: 149 kcal
- Protein: 6.36g
- Fiber: 2.1g
- Vitamins: Vitamin C (31.2mg), Vitamin B6 (1.24mg)
- Minerals: Calcium (181mg), Potassium (401mg), Sodium (17mg)
How Garlic Helps in Fat Burning and Metabolism Boost
- Speeds up metabolism by stimulating adrenaline release.
- Aids fat breakdown by regulating fat-storing enzymes.
- Controls appetite by curbing cravings and reducing calorie intake.
- Improves insulin sensitivity, preventing fat storage.
Health Advantages of Garlic for Weight Loss
- Boosts Metabolism
- Aids in Fat Burning
- Controls Appetite
- Improves Insulin Sensitivity
- Supports Digestion and Gut Health
- Reduces Inflammation
- Enhances Energy Levels
Potential Side Effects and Precautions
- Who should avoid garlic: People with bleeding disorders, digestive issues, or low blood pressure.
- How to minimize garlic’s strong smell: Lightly cook garlic, pair it with fresh herbs, or use garlic supplements.
How to Use Garlic for Weight Loss – Effective Indian Home Remedies
- Raw Garlic with Warm Water in the Morning
- Garlic and Honey
- Garlic Tea
- Garlic and Lemon Water
- Garlic in Indian Curries and Dals
Other Health Advantages of Garlic for Weight Loss
- Boost Metabolism: Consume raw garlic in the morning for an optimal metabolism boost.
- Burn Fat: The combination of garlic and honey is effective for fat burning.
- Pungent Flavor: Adding garlic to cooked veggies enhances flavor and supports weight loss.
Frequently Asked Questions
Can Garlic Burn Belly Fat?
Yes, garlic can help burn belly fat by boosting metabolism and fat breakdown. Its active compounds support fat loss and regulate appetite.
When Should I Eat Garlic To Lose Weight?
It’s best to eat garlic in the morning on an empty stomach to boost metabolism. Consuming it regularly can support weight loss throughout the day.
What Can I Mix With Garlic To Lose Weight?
You can mix garlic with honey for a detoxifying and fat-burning effect. Garlic with lemon water is also great for boosting metabolism and aiding digestion.
Can I Eat Raw Garlic Every Night?
Yes, you can eat raw garlic at night, but it may cause digestive discomfort for some people. It’s best to start with small amounts and see how your body reacts.
Contact Us Today
We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your New Year’s resolution.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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