Garlic for Weight Loss – A Brief Guide

Garlic is an essential ingredient in any Indian kitchen. Whether a vegetarian or a non-vegetarian, a dash of garlic can take any meal to the next level.

Garlic is an essential ingredient in Indian cuisine as it enhances the flavour of any meal. Also, this fragrant vegetable has had several health benefits recognised since ancient times.

It takes time, sweat, hard work, and the appropriate meals to lose weight. Exercise is not your only way to reduce weight. It is also necessary to select the proper diet.

Does garlic help with weight loss? While the data is still preliminary, it indicates that garlic may aid weight loss with its sulphur-containing components.

Read more: Garlic – Weight Loss and Other Health Benefits

Allicin is one of the principal sulphur-containing chemicals in raw garlic. It is known to potentially prevent obesity and related metabolic diseases by activating brown adipose tissue.

Nutritional Profile of Garlic

As per the USDA, 100g of raw garlic contains:

  • Energy: 149 kcal
  • Protein: 6.36 g
  • Carbohydrates: 33.1 g
  • Fibre: 2.1 g
  • Calcium: 181 mg
  • Potassium: 401 mg
  • Sodium: 17 mg
  • Vitamin C: 31.2 mg
  • Vitamin B-6: 1.24 mg
  • Choline: 23.2 mg
  • Vitamin A: 9 IU

The HealthifyMe Note

Garlic is a popular aromatic vegetable known for its peculiar taste. However, you can also consume it raw as a tonic. You can add minced garlic to your healthy breakfast scramble or toss it into your salad dressings to liven up an otherwise dull salad!

Is Garlic Good for Weight Loss?

There is some evidence that garlic has some weight loss benefits. Some studies show it can help reduce body weight and fat mass.

It also has some effects on metabolism and appetite. However, it is essential to note that more research is needed to understand garlic’s role in weight loss fully.

It is also necessary to remember that weight loss typically results from a combination of factors, including diet, physical activity, and lifestyle habits. Maintaining a healthy diet and being physically active are vital for maintaining a healthy weight.

Fat-burning Properties

There are two forms of fat in our bodies: white adipose tissue and brown adipose tissue. White fat is what we refer to as body fat.

Compared to white fat, which stores calories and can contribute to obesity, brown fat burns calories. Therefore, it has the potential to lead to weight loss. Unfortunately, most people have very little brown fat.

Brown fat uses calories to create heat when the body becomes cold, a process known as thermogenesis. Brown fat burns far more calories than white fat. The sulfur-containing chemicals found in raw garlic can help activate this calorie-burning activity.

Nutrients

Garlic’s beneficial elements, such as vitamins B6 and C, fibre, calcium, protein, and manganese, play an essential part in burning unhealthy fat.

Furthermore, incorporating garlic into your diet assists in raising energy levels and metabolism. As a result, it aids in the effective burning of fat. It also works as an excellent detoxifier, clearing away impurities that clog the digestive tract.

Anti-obesity Properties

Research has also shown that garlic has anti-obesity properties. According to certain studies, garlic powder supplements can assist people with fatty liver disease in losing weight and fat.

In addition, in postmenopausal women, aged garlic extract may even lead to weight reduction. As per research, postmenopausal women who consume aged garlic extract for three months lose more weight than others.

Several trials and experiments show garlic’s influence on weight loss. However, further human research on the issue is required. Nevertheless, based on the facts, it is reasonable to state that including garlic in your diet can help you lose weight. So, incorporate garlic into your diet to eliminate that unwanted fat.

The HealthifyMe Note

You may consume garlic in various ways to aid with weight loss. For a delectable option, you can easily add them to your meals. However, you may also add the juice of a lemon and a minced clove of garlic to a glass of warm water. Drink it after thoroughly mixing it. Lemon juice and raw garlic both aid in weight loss. You can also achieve weight reduction by combining honey and raw garlic.

Benefits of Incorporating Garlic Into Your Weight Loss Journey

Garlic has Very Low Calories

Garlic is well-known for its low-calorie content. It is high in nutrients and low in calories.

As a result, it is ideal for your weight reduction diet. Incorporating this vegetable guarantees not just a flavour bomb but also that you remain within your calorie count.

It has 4.5 calories, 0.2 g of protein, and 1 g of carbohydrates. Garlic also has trace amounts of several additional nutrients.

Garlic can Help Improve Athletic Performance

Garlic was one of the first performance boosters to be discovered. People commonly used it in ancient civilisations to relieve weariness and increase work capacity. Plus, people provided this to Olympic competitors in ancient Greece. 

Garlic has been demonstrated in animal research to improve exercise performance, but there have been relatively few human trials. However, other research suggests that garlic may help minimise exercise-induced weariness. For example, one study found that garlic oil reduced peak heart rate and improved exercise capacity in individuals with heart disease. 

There is some evidence that garlic may have some benefits for athletic performance.

For example, some studies have found that garlic supplements may help reduce fatigue and improve physical performance in animals. In contrast, others have found no effect.

There needs to be more research on the impact of garlic on athletic performance in humans. In addition, more research can help understand its potential benefits fully.

It is also important to note that other factors, such as training, diet, and overall fitness level, play a much more significant role in athletic performance than any single food or supplement.

Garlic can Improve Your Bone Health

Many people have bone density loss when trying to lose weight. Furthermore, having stronger bones is advantageous if you intend to add strenuous exercises to your regimen. Garlic can assist you with this as it helps to prevent bone loss and related conditions like osteoporosis.

Animal studies have demonstrated that garlic can reduce bone density loss in women by boosting oestrogen levels. In one research, a daily dosage of dried garlic extracts dramatically reduced an oestrogen insufficiency marker.

It implies that this supplement may be advantageous to women’s bone health. Studies have also shown that garlic may be effective in treating osteoarthritis.

You can Easily Include Garlic in Your Diet

One of the most incredible things about garlic is how simple it is to add to your diet. Do you enjoy pasta? Add minced garlic to your healthy spaghetti sauce. Is Indian food your thing? Then it’s most likely already in your recipe.

Garlic is super easy to incorporate into your current diet. It goes well with most savoury foods, especially soups and sauces. Garlic’s strong flavour may also lend a punch to otherwise bland dishes. Gone are the days when you had to eat bland foods to lose weight. Instead, spice up your dishes with garlic.

The HealthifyMe Note

Some evidence supports the claim that garlic will help you lose weight. It has fewer calories, boosts athletic performance, and improves bone health. These come in handy when adding workouts to your daily routine. Furthermore, garlic is a highly aromatic vegetable that you can easily include in most meals.

Some Side Effects of Garlic You Should Look Out for

Garlic is beneficial to the majority of people. However, if you are allergic to garlic, you should avoid incorporating it into your diet. The same is true for individuals who use blood thinners.

Garlic has been linked to blood thinning. Taking it with your blood thinner medicine can be harmful. If you use these medications, consult your doctor before introducing garlic into your diet. 

Garlic consumption also comes with the possibility of foul breath. Therefore,  it is better to avoid ingesting garlic before a necessary appointment or brush your teeth before heading out to ensure no lingering odour.

The recommended daily intake is 1-2 raw garlic cloves. Garlic overuse can result in heartburn, burning in the mouth or throat, nausea, gas and diarrhoea. Overeating can induce stomach pain, bloating, body odour, and foul breath.

Conclusion

People have claimed that garlic has medicinal qualities for thousands of years. Science is finally verifying it. It improves the flavour and aroma while also aiding weight loss. It is high in manganese, phosphorus, and calcium.

While integrating garlic into your meals has several benefits, it is also essential to consume it in moderation. Stick to the prescribed amount and avoid eating too many at once. Also, consult your doctor before introducing garlic into your diet if you use blood-thinning medications. 

Frequently Asked Questions (FAQs)

Q. When should I eat garlic for weight loss?

A. You may start your morning with raw garlic and water. You can also add it to your meals throughout the day.

Q. Can you lose weight by eating garlic?

A. Yes, garlic improves your energy levels and burns extra calories. However, it is minimal in calories and perfect for a weight-loss diet.

Q. How to use garlic to burn belly fat?

A. You may start your morning with raw garlic and water. Also, you may mix warm water with lemon juice and garlic and drink the solution.

Q. What happens if you eat a clove of garlic every day?

A. Consuming a garlic clove every day can aid your body in triggering thermogenesis and burning calories. It can help you burn unwanted fat and boost your metabolism.

Q. Is it better to chew or swallow garlic?

A. Both swallowing and chewing garlic provide the requite health benefits; however, chewing garlic releases nutrients and helps your digestive system absorb them more effectively.

Q. Can lemon and garlic reduce weight?

A. Yes, lemon juice and raw garlic do aid in losing weight. You can drink lemon juice and garlic with hot water to assist with your weight loss journey.

Supporting Sources

1. Mofrad, Manije Darooghegi et al. “The effects of garlic supplementation on weight loss: A systematic review and meta-analysis of randomised controlled trials.” International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin- und Ernahrungsforschung. Journal international de vitaminologie et de nutrition vol. 91,3-4 (2021): 370-382. doi:10.1024/0300-9831/a000607

https://pubmed.ncbi.nlm.nih.gov/31357923/

2. Seo, Dae Yun et al. “Aged garlic extract enhances exercise-mediated improvement of metabolic parameters in high fat diet-induced obese rats.” Nutrition research and practice vol. 6,6 (2012): 513-9. doi:10.4162/nrp.2012.6.6.513

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3542441/

3. Hwang, Kyung A et al. “Effects of Low Temperature-Aged Garlic on Exercise Performance and Fatigue in Mice.” Journal of medicinal food vol. 22,9 (2019): 944-951. doi:10.1089/jmf.2018.4294

https://pubmed.ncbi.nlm.nih.gov/31339799/

4. Morihara, Naoaki et al. “Garlic as an anti-fatigue agent.” Molecular nutrition & food research vol. 51,11 (2007): 1329-34. doi:10.1002/mnfr.200700062

https://pubmed.ncbi.nlm.nih.gov/17955479/

5. Verma, S K et al. “Effect of garlic (Allium sativum) oil on exercise tolerance in patients with coronary artery disease.” Indian journal of physiology and pharmacology vol. 49,1 (2005): 115-8.

https://pubmed.ncbi.nlm.nih.gov/15881870/

6. Mukherjee, Maitrayee et al. “Role of oil extract of garlic (Allium sativum Linn.) on intestinal transference of calcium and its possible correlation with preservation of skeletal health in an ovariectomised rat model of osteoporosis.” Phytotherapy research: PTR vol. 20,5 (2006): 408-15. doi:10.1002/ptr.1888

https://pubmed.ncbi.nlm.nih.gov/16619371/

7. Mozaffari-Khosravi, Hassan et al. “The effect of garlic tablet on pro-inflammatory cytokines in postmenopausal osteoporotic women: a randomised controlled clinical trial.” Journal of dietary supplements vol. 9,4 (2012): 262-71. doi:10.3109/19390211.2012.726703

https://pubmed.ncbi.nlm.nih.gov/23039014/

8. Williams, Frances M K et al. “Dietary garlic and hip osteoarthritis: evidence of a protective effect and putative mechanism of action.” BMC musculoskeletal disorders vol. 11 280. 8 Dec. 2010, doi:10.1186/1471-2474-11-280

https://pubmed.ncbi.nlm.nih.gov/21143861/

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