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 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):

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)

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.