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 which 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) for producing heat. Increased thermogenesis is beneficial for weight loss.[3]
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.[4]
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 activates this enzyme.[5]
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.[6]
Also, garlic could fight obesity and reduce waist circumference because it can affect certain genes which regulate fat accumulation.[7]
Garlic for a lean body
In fact, garlic consumption, as part of a hypocaloric diet, not only can reduce body weight, but also lower body fat percentage.[8]
Most noteworthy, garlic intake seems to protect the 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, combining with exercise, is more effective in reducing body weight and burning belly fat than exercise alone![9]
Garlic consumption could reduce waist circumference and help improve body composition.[10]
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.[11]
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.
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.
