Garlic is known for its therapeutic benefits, but did you know that it can also help you lose weight? Due to the growing interest in foods that burn fat, more people are looking into the benefits of garlic for weight loss.
In this article, we will discuss in detail garlic and whether garlic for weight loss actually works or not. its active compounds, how it affects metabolism and fat burning, and practical ways to add garlic to your daily diet.
What Is Garlic?
Garlic is a bulbous plant related to onions and shallots. It has been a part of traditional medicines for centuries because it has powerful compounds like allicin, which have many health benefits. Garlic is not only rich in flavor but also full of medicinal properties. The main purpose of garlic is to boost the immune system, fight infections, and support cardiovascular health. Recently, garlic gained attention for its role in weight loss management and fat loss.
Nutritional Profile of Garlic (Per 3 Cloves—9g)
- Calories (13 kcal)
- Carbohydrates (3 g)
- Protein (0.6 g)
- Fat (0 g)
- Fiber (0.2 g)
- Vitamin C (5% of Daily Value)
- Vitamin B6 (17% of Daily Value)
- Manganese (23% of Daily Value)
Garlic is low in calories, making it an ideal addition to any calorie-controlled weight loss diet.
Why Garlic Might Be Good for Weight Loss
Here are the key ways garlic contributes to weight loss:
1. Boosts Metabolism
Garlic increases the production of adrenaline, which increases your metabolism and calorie expenditure since it revitalizes the neurological system.
2. Reduces Appetite
Garlic also helps in controlling hunger as it regulates ghrelin levels. Ghrelin is a hormone that gives hunger signals to the brain. By regulating it, it can result in less calorie intake.
3. Increases Fat Burning
The active compound known as allicin found in garlic helps in breaking down fat cells, which later result in fat reduction, especially around the abdomen and liver area.
4. Supports Blood Sugar Regulation
Garlic also helps in the stability of blood sugar levels by improving insulin sensitivity, which plays an important role in weight management. By keeping blood sugar levels in control, this results in a reduction of fat storage and encourages better energy use from carbohydrates.
5. Fights Inflammation
Garlic does have anti-inflammatory properties that help reduce oxidative stress, aiding fat metabolism.
6. Improves Gut Health
Gut health also plays an important role in weight management. Garlic has prebiotic properties that promote the growth of bacteria and support digestion.
Also Read: Christina Haack Weight Loss Journey: Diet, Workout & Wellness Secrets Revealed
What Science Says About Garlic and Fat Loss
A 2011 study published in The Journal of Nutrition:
Find out that feeding garlic to high-fat mice causes the body’s fat content to decrease, which causes the mice to lose weight. According to the findings, garlic lowers body fat and enhances metabolism in general.
A 2012 human study in Nutrition Research and Practice:
Another study shows when an overweight woman eats garlic for around 12 weeks, she notices body weight reduction and improved overall metabolism.
A review in the International Journal of Obesity:
highlighted the fact that garlic contains bioactive chemicals that can lower inflammation-related obesity and assist in controlling adipogenesis, or the production of fat cells.
Using Garlic the Right Way to Lose Weight
Here are effective ways to include garlic in your weight loss plan:
1. Raw Garlic on an Empty Stomach: Some people prefer to eat raw garlic on an empty stomach, like 1–2 cloves crushed and swallowed with warm water first thing in the morning.
2. Garlic-Infused Water: Take 2 cloves, boil them in water for 5 minutes, and add lemon juice. Drink it before a meal.
3. Garlic in Cooking: Garlic is used as a flavor base in many meals. You can add chopped garlic to vegetables, soups, stir-fries, and sauces for more flavor and taste.
4. Garlic Supplements (if needed): If you find raw garlic difficult to digest, then go for odorless garlic capsules. Make sure to consult your doctor before starting supplements, especially if you have medical conditions.
Raw vs Cooked Garlic: Which One Helps Burn Fat Faster?
Raw garlic is most effective when it comes to weight loss due to its high allicin content, strong flavor, and metabolism-improving properties; however, it may cause digestive irritation in some people. So cooked garlic is still beneficial and easier to add into daily meals.
Also Read: Ozempic for Weight Loss: How Soon Does It Start Working?
Home Remedies Using Garlic to Burn Fat Naturally
1. Garlic and Lemon Detox Drink: Take 1 glass of lemon juice and add 2 cloves of crushed garlic to it. Mix well, and drink it every morning; this will help in fat burning.
2. Garlic and Honey: Take 2 garlic cloves and dip them in 1 spoon of honey. Let it sit for 15 minutes and eat it before meals. This helps in digestion and energy boosting.
3. Garlic Tea: Boil 3 cloves of garlic in 2 cups of water, add ginger and a dash of cinnamon. Strain and sip slowly.
Garlic Side Effects You Should Know About
Although garlic is safe for many people, taking it in excessive amounts can cause some side effects.
- Digestive issues like heartburn or upset stomach.
- Consuming excessive garlic can lead to bad breath and body odor.
- People notice allergic reactions in some cases.
Final Thoughts: Is Garlic Good for Weight Loss?
Absolutely! Garlic is a powerful natural aid in the journey toward weight loss. Its ability to boost metabolism, suppress appetite, regulate blood sugar, and combat inflammation makes it a perfect addition to a healthy diet. While it’s not a magic solution on its own, when combined with a balanced meal plan and exercise, garlic can amplify fat loss results and support overall wellness.
Also Read: Are Turkey Burgers Healthy? The Truth Revealed
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
