Eat Garlic every day for Weight Loss

A tsp of garlic powder a day, as part of a well-balanced, hypocaloric diet, is beneficial for weight loss. It burns belly fat, controls appetite, increases metabolism, and preserves lean body mass!

Garlic powder may control appetite

First, eating garlic regularly seems to help people stick to a diet plan, as it controls appetite! It has a satiating effect, keeping us full for a long time.[1]

A tbsp of garlic powder has 1.6 grams of protein and 0.9 grams of fiber, with only 32 calories. Foods high in protein and fiber tend to have a higher satiating score![2]

We lose weight when we consume fewer calories than we burn. Hence, consuming foods that promote caloric deficit is beneficial for weight loss.

Garlic may help burn belly fat

Furthermore, garlic consumption seems to increase metabolism.

First, garlic burns belly fat, as it stimulates brown adipose tissue. Brown adipose tissue is a type of fat with different functions than common body fat. Its main function is to burn body fat (triglycerides) to produce heat. Increased thermogenesis is beneficial for weight loss.[3]

Garlic could fight obesity and reduce waist circumference because it can affect certain genes that regulate fat accumulation.[4]

Exercise, and certain compounds, such as melatonin and resveratrol, can increase brown adipose tissue as well. Red wine, berries, and peanuts are the best natural sources of resveratrol.[5]

Also, garlic improves insulin sensitivity. Having normal levels of glucose is important for burning belly fat.

In addition, garlic intake activates the AMPK enzyme, which increases energy expenditure. Exercise and caloric restriction also activate this enzyme.[6]

Garlic protects your Heart

Moreover, this enzyme is involved in the metabolism of glucose, cholesterol, triglycerides, and blood pressure. Hence, garlic is good for the heart, as it may lower high cholesterol and high blood pressure.[7]

According to studies, garlic intake can reduce total serum cholesterol by 17 mg/dL! Most noteworthy, garlic can naturally reduce LDL-cholesterol by 9 mg/dL, while slightly increasing HDL-cholesterol levels.[8]

Garlic could help reduce high blood pressure. Garlic supplements are as effective in reducing high blood pressure as standard antihypertensive medications!

According to studies, garlic supplements can lower systolic and diastolic blood pressure by an average of 8-10 mmHg and 5-6 mmHg, respectively.[9]

This reduction in blood pressure significantly reduces the risk of cardiovascular events, such as heart attack and stroke, by up to 40%.

People with hypertension have systolic blood pressure higher than 140 mmHg or diastolic blood pressure higher than 90 mmHg.

Normal levels of systolic blood pressure are lower than 120 mmHg and diastolic blood pressure is lower than 80 mmHg.

Hypertension affects one in three adults worldwide! Most of them don’t even know it. Hence, we should regularly check our blood pressure. It’s one of the major risk factors for cardiovascular disease, including coronary artery disease.[10]

In fact, by controlling high blood pressure, we can control the progression of coronary artery disease.

Regular moderate exercise, weight loss, and following a healthy diet could really help regulate hypertension, along with dietary supplements and medication.

Nitric oxide

First, garlic reduces high blood pressure because it increases the production of nitric oxide. Nitric oxide is a molecule which can reduce high blood pressure. It protects the heart and improves endothelial function. Also, it has antidiabetic effects.[11,12]

Gut microbiota

Moreover, garlic is beneficial for gut microbiota. Low diversity or population of gut microbiota can cause hypertension! Garlic can restore the microbiota biofilm and mucus production, due to its prebiotic properties and hydrogen sulphide (H2S) production.

Hydrogen sulphide

Actually, garlic compounds when interact with red blood cells produce hydrogen sulphide, which relaxes blood vessels, lowering high blood pressure.[13]

Garlic for a lean body

Garlic consumption, as part of a hypocaloric diet, not only can reduce body weight, but also lower body fat percentage.[14]

Most noteworthy, garlic intake seems to protect precious muscle mass! When we lose weight, besides fat, we also lose muscle mass. But, losing the least amount of muscle mass is crucial. More muscle mass has been associated with increased energy expenditure. Hence, better metabolism. Resistance exercise, while dieting, is also key for preserving lean body mass.

According to studies, garlic intake, combined with exercise, is more effective in reducing body weight and burning belly fat than exercise alone![15]

Garlic consumption could reduce waist circumference and help improve body composition.[16]

How much garlic a day for weight loss?

There isn’t a standard recommended daily dose for garlic. In studies, researchers use daily dosages of 0.3-20 grams.[17]

So, as a rule of thumb, a tsp of garlic powder a day is beneficial for weight loss and belly fat burning. This dose is about 3 grams.

Above all, we should be in a caloric deficit in order to lose weight. Moderate cardiovascular and resistance exercise is also beneficial.

You could use dietary supplements with garlic powder to boost garlic intake. You could easily get daily doses of 500-1,500 mg. Aged garlic extract has many health benefits as well, due to its enhanced bioactivity. You can find odorless garlic concentrated extracts, garlic oils or aged garlic extracts on iHerb.

Do I need garlic supplements to lose weight?

Consuming a tsp of garlic powder a day, as part of a healthy, hypocaloric diet, is more than enough for weight loss. However, you could also benefit from taking garlic supplements.

You can find odorless garlic concentrated extracts, garlic oils, or aged garlic extracts, which have enhanced bioactivity on iHerb.

Which garlic supplement is the best?

There are dietary supplements containing aged garlic extract. Fresh garlic is fermented, enhancing its bioactivity. Additionally, fermented garlic extract has no odor.

For instance, Kyolic aged garlic extract has extensively been researched with great results. It can increase beneficial bacteria in the gut, such as Lactobacillus and Clostridia species, within 3 months.

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