Garlic can help you lose weight and reduce waist circumference. A tsp of garlic powder a day, as part of a healthy, low-calorie diet, may control appetite and cravings, increase metabolism, and preserve 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.
We lose weight when we consume fewer calories than we burn. Hence, consuming foods which promote caloric deficit is beneficial for weight loss.
Actually, garlic has a great nutritional value. For instance, a tbsp of garlic powder provides 1.6g of protein, and 0.9g of fiber, with only 32 calories.
Foods rich in protein and fiber tend to have a higher satiating score!
Garlic may increase metabolism
Furthermore, garlic consumption seems to increase body’s metabolism.
First, garlic 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. Thermogenesis is vital for survival. Also, it improves insulin sensitivity.
Secondly, garlic intake activates the AMPK enzyme, which increases energy expenditure. Exercise and caloric restriction also activates AMPK enzyme.
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 elevated cholesterol and high blood pressure.
Garlic may prevent obesity & help lose weight
Garlic could prevent obesity. First, it can affect certain genes which regulate fat accumulation.
Obesity leads to chronic low-grade inflammation. Increased body fat secretes a wide range of inflammatory molecules. But, garlic could neutralize these effects. It has a potent anti-inflammatory effect.
Garlic may help preserve lean mass!
Garlic consumption, as part of a hypocaloric diet, can reduce body weight and body fat percentage.
Most noteworthy, garlic intake seems to protect the precious muscle mass! When we lose weight, besides fat, we lose muscle mass as well. But, losing the least amount of muscle mass is crucial. Increased muscle mass means increased energy expenditure. Hence, better metabolism. Resistance exercise, while dieting, is also key for preserving lean mass.
Moreover, moderate cardiovascular exercise promotes weight loss and particularly the burn of fat. According to studies, garlic intake, combining with exercise, is more effective in reducing body weight and burning belly fat than exercise alone!
Hence, garlic consumption could help improve body composition. Actually, garlic can reduce waist circumference. After all, muscle mass has much less volume than fat mass. Muscle mass is pretty dense. Fat mass is bulky.
Additionally, if you start working out and consuming garlic, you could lower elevated cholesterol and triglycerides.
What dose of garlic can help lose weight?
There isn’t a standard recommended daily dose for garlic. In studies, researchers use daily dosages of 0.3-20g.
So, a tsp of garlic powder a day is enough. It’s about 3 grams.
Certainly, you 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.
But, you could also benefit from garlic supplements. Especially, aged garlic extract. It has enhanced bioactivity. You’ll find a wide variety of aged garlic extracts on Amazon.