Effectiveness of Garlic for Weight Loss

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 is believed to support metabolic health and overall wellness.

But how much of this is backed by science, and how much is hype? Can chewing a few cloves every morning really help with weight management? Let’s take a closer look at what science says about garlic and its potential role in supporting metabolism and weight management.

Health Benefits of Garlic for Weight Loss

Garlic is a flavorful ingredient with potential health benefits. It may support metabolism, aid weight management, and promote overall wellness. In the sections below, we explore how garlic can contribute to weight management and other health benefits backed by science.

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 studies suggest that garlic may suppress genes associated with fat storage. They demonstrated modest reductions in body weight when garlic was 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 may 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 an important role in overall metabolism and fat processing.
• 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 may support overall health and metabolism. To prepare, peel and crush 2–3 fresh garlic cloves, then mix with a small amount of raw honey. Let the mixture sit for a few minutes before consuming it on an empty stomach.

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.”

Pragati Bhosale

Frequently Asked Questions (FAQs)

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 
• Sangouni, A. A., Alizadeh, M., Jamalzehi, A., & Parastouei, K. (2021). Effects of garlic powder supplementation on metabolic syndrome components, insulin resistance, fatty liver index, and appetite in subjects with metabolic syndrome: A randomized clinical trial. Phytotherapy Research, 35(8), 4433–4441. https://doi.org/10.1002/ptr.7146 
• Paknahad, Z., Soleimani, D., Askari, G., Iraj, B., & Feizi, A. (2016). Effect of garlic powder consumption on body composition in patients with nonalcoholic fatty liver disease: A randomized, double-blind, placebo-controlled trial. Advanced Biomedical Research, 5(1), 2. https://doi.org/10.4103/2277-9175.174962 
• Liu Xiaohui, Jinqi, L., Xie Xiaofang, Shi Zhiqiang, & Niu Renxiu. (2023). Garlic supplementation for the treatment of chronic liver disease: a meta-analysis of randomized controlled trials. African Health Sciences, 23(2), 409–415. https://doi.org/10.4314/ahs.v23i2.47