Garlic, a staple ingredient in kitchens worldwide, has long been celebrated not only for its distinct flavour but also for its potential health benefits. While its culinary uses are widely known, recent research suggests that garlic might play a role in weight management as well.
Can Garlic Actually Help To Shed Fat?
We spoke to Dr Shalini Srivastav, HOD, Department of Community Medicine, School of Medical Sciences and Research - Sharda Hospital, to shed some light to delve into the evidence supporting the idea that garlic could aid in shedding fat and explore five key benefits to consider. Here is what she shared with us.
1. Clinical Evidence
Results from an experimental study involving 110 volunteers with Non-Alcoholic Fatty Liver Disease have provided promising insights. Over a 15-week period, participants supplemented with garlic experienced significant reductions in body weight and fat mass. Notably, no serious side effects were reported, indicating the safety of garlic supplementation in this context. This study highlights garlic's potential as a natural aid in weight management, particularly in populations with specific health concerns like fatty liver disease.
2. Anti-Obesity Properties
Cellular and animal studies published in the Journal of Nutrition have shed light on garlic's potential anti-obesity effects. Research conducted on rats fed a high-fat diet revealed that garlic supplementation led to significant reductions in adipose tissue. This suggests that garlic may have mechanisms that contribute to fat burning and inhibition of fat accumulation, making it a potentially valuable ally in the quest for weight loss.
Also Read: Period Sex Do's and Don'ts: Expert Shares Guide for Ensuring Comfort, Hygiene, and Respect
3. Metabolism Boost and Appetite Suppression
Starting your day by chewing on a couple of raw garlic cloves on an empty stomach might not only wake up your taste buds but also kickstart your metabolism. Raw garlic contains compounds that can stimulate metabolic processes, potentially enhancing calorie burning throughout the day. Furthermore, consuming garlic on an empty stomach can promote feelings of fullness, preventing overeating and reducing the likelihood of succumbing to unhealthy food cravings. Its appetite-suppressing properties can help individuals maintain a calorie deficit, a key component of successful weight loss efforts.
4. Low-Calorie Flavour Booster
One of the challenges of maintaining a healthy diet is finding ways to enhance flavour without adding excess calories. Garlic comes to the rescue as a flavorful, weight-loss-friendly condiment. Combining garlic with ingredients like chilli peppers can elevate the taste of dishes without contributing significant calories. For a delicious and waistline-conscious side dish, try roasting your favourite vegetables with minced garlic. This simple yet satisfying preparation allows you to enjoy flavorful meals while staying on track with your weight loss goals.
Also Read: Can Blood Sugar Fluctuations Diminish Your Desire? Unlocking the Secrets to Reviving Your Libido
5. Detoxification and Digestive Support
Garlic's detoxifying properties can aid in the removal of toxins from the body, which may otherwise impede digestion and hinder weight loss efforts. By supporting liver function and promoting the elimination of waste products, garlic helps optimise the body's natural detoxification processes. A healthy digestive system is essential for efficient nutrient absorption and metabolism, both of which play crucial roles in maintaining a healthy weight. Incorporating garlic into your diet can thus contribute to overall digestive health and facilitate weight management.
A Final Word
"While garlic alone is unlikely to be a miracle solution for shedding fat, emerging evidence suggests that it can indeed complement a healthy lifestyle and support weight loss efforts. From its metabolic-boosting effects to its appetite-suppressing properties and potential impact on fat metabolism, garlic offers multiple avenues through which it may contribute to a leaner physique. Whether enjoyed raw, cooked, or as a flavour enhancer in various dishes, garlic's versatility makes it a valuable addition to any weight-conscious diet. As always, it's essential to consult with a healthcare professional before making significant changes to your diet or supplementation routine, especially if you have underlying health conditions or concerns," concluded Dr Srivastav.