From detox drinks to superfoods, the internet is full of weight-loss hacks—some useful, some not. But one ingredient that’s stood the test of time in both kitchens and traditional remedies is garlic. Beyond its sharp aroma and bold flavour, garlic has gained a reputation as a natural metabolism booster.
But how much of this is backed by science, and how much is hype? Can chewing a few cloves every morning really help shed belly fat? Let’s take a closer look at garlic’s nutritional value, mechanisms, and the facts behind its weight loss claims.
Nutritional Value of Garlic
Garlic is packed with essential nutrients. Here’s a breakdown of its nutritional profile per 100 grams of garlic according to the U.S. Department of Agriculture (USDA):
| Nutrients | Concentration per 100 gm |
| Energy | 149 kcal |
| Protein | 6.36 g |
| Fat | 0.5 g |
| Carbohydrates | 33.1 g |
| Fibre | 2.1 g |
| Calcium | 181 mg |
| Iron | 1.7 mg |
| Magnesium | 25 mg |
| Phosphorus | 153 mg |
| Potassium | 401 mg |
How does garlic help with weight loss?
1. May support metabolic health:
Garlic contains bioactive compounds, such as allicin, that may enhance thermogenesis and improve insulin sensitivity, both of which play a role in fat metabolism.
2. May reduce fat accumulation (modestly):
Some animal studies suggest that garlic may suppress genes associated with fat storage. Human studies are limited, but they show modest reductions in body weight when garlic is combined with lifestyle changes.
3. May support appetite regulation:
Garlic’s aroma and pungency might promote satiety for some, but there is no substantial evidence that garlic reduces appetite in the general population.
4. Supports liver health:
Garlic has mild detoxifying and antimicrobial properties that can support digestive health. In patients with non-alcoholic fatty liver disease (NAFLD), garlic has shown potential in lowering liver enzyme levels, which supports overall metabolic function.
Other Benefits of Garlic That May Support Overall Health
Garlic does more than just aid in weight loss—it supports your overall health in ways that may also indirectly contribute to weight management.
- Heart Health: Garlic can help lower blood pressure and cholesterol, keeping your heart healthy and improving circulation, important when trying to stay active.
- Blood Sugar Control: It may help manage blood sugar levels, which is beneficial for individuals with diabetes or those seeking to avoid blood sugar spikes that can lead to cravings.
- Liver Support: Garlic has been shown to support liver health, which plays a big role in how your body breaks down fat.
- Fights Inflammation: Its antioxidant and anti-inflammatory properties help reduce stress on the body, supporting better metabolism and increased energy.
These benefits make garlic a useful addition to a balanced, healthy lifestyle, not just for weight loss, but for long-term wellness.
How to use Garlic for Weight Loss?
1. Take garlic on an empty stomach
Raw garlic should be taken with water first in the morning on an empty stomach. Crush two to three garlic cloves and set aside for 10 minutes, then take with water.
2. Have garlic with lemon juice
You can also combine garlic with lime juice. In a glass of warm water, put the juice of one lemon and one crushed garlic clove to enjoy the benefits of garlic. Mix it up, and then drink it. Lemon juice and raw garlic can also help you lose weight.
3. Garlic and honey
Honey and raw garlic are also beneficial for weight loss. To make this, simply peel and smash 2-3 fresh garlic cloves, then combine with some raw honey. Allow the mixture to sit for a few minutes before drinking it on an empty stomach.
Takeaway (Expert opinion)
Garlic may support weight loss when combined with a balanced diet and physical activity, but it is not a standalone solution. Relying solely on garlic or any natural remedy without broader lifestyle changes will not yield sustainable results. Always consult a healthcare provider before starting any new supplement, especially in cases of liver disease, diabetes, or gastrointestinal conditions.
Frequently Asked Questions (FAQs)
Garlic may help reduce belly fat due to its anti-inflammatory properties and its ability to boost metabolism. While it isn’t a miracle cure, incorporating garlic into a balanced diet and healthy lifestyle can support weight loss efforts, including reducing belly fat.
Eating garlic in the morning on an empty stomach is often recommended for weight loss. This is believed to enhance its fat-burning properties and improve digestion, helping to kickstart your metabolism for the day.
For weight loss, consuming 1-2 cloves of raw garlic daily is typically suggested. It’s essential to start with smaller amounts to assess tolerance and gradually increase if needed, ensuring you don’t experience any adverse effects.
The best time to eat garlic is in the morning on an empty stomach. This timing can maximise its health benefits, including weight loss and improved digestion, as it allows the body to absorb its active compounds more effectively.
Eating garlic every day for 30 days can lead to various health benefits, including improved digestion, enhanced immune function, reduced blood pressure, and better cholesterol levels. However, it’s essential to monitor for any potential side effects, such as gastrointestinal discomfort or bad breath.
Yes, garlic can make your skin glow due to its antibacterial properties and high antioxidant content. These properties help reduce acne, prevent infections, and promote healthy skin by fighting free radicals and reducing inflammation.
References
Ansary, Johura, et al. “Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview.” Antioxidants, vol. 9, no. 7, 2020, p. 619, https://doi.org/10.3390/antiox9070619. Accessed 6 Jun. 2025.
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