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Does Garlic Help You Lose Weight? 4 Ways To Add It Into Your Diet 2022

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Medically reviewed by Victor Nguyen, PharmD.

does garlic help you lose weight

Garlic has been a key ingredient used in many Indian and Eastern kitchens for the last few hundred years. Not only is the raw garlic very healthy, but it also enhances the taste of food immensely. However, not many people are aware of its effective weight loss properties. So, how to use raw garlic for weight loss?

Garlic oil is popular among obese people, as it helps in maintaining healthy cholesterol levels[1]. However, the recent trend is to use CBD to lose weight along with garlic oil. While many people use garlic for its flavor and aroma, it also offers a lot of health benefits, as it is rich in several nutrients and vitamins. 

How to use raw garlic for weight loss?

Garlic can help you lose weight in a natural and healthy manner. Since it doesn’t taste very well on its own, you can consume it by including it in your tea or milk. Some of the famous combinations are garlic honey tea, garlic-lemon tea, garlic and milk, and unpeeled garlic with honey. 

How does garlic help in your weight loss journey?

Garlic brings in a multitude of health benefits, as it boosts metabolism and helps in burning excess fat. It also suppresses appetite and keeps your hunger pangs at bay. Out of all, weight loss is probably the most significant of raw garlic’s health benefits. 

If you are wondering how it helps you lose weight, there have already been several scientific pieces of research that proved the efficiency of garlic in helping weight loss. Here are a few things to demonstrate the working mechanism of garlic:

Boosts Metabolism

You can effectively boost your metabolism[2] if you consume garlic regularly. When your metabolism is enhanced, your body burns more calories to increase the energy levels. By doing so, you shed more weight, which helps you further in your weight loss journey. 

Regulates Appetite

Garlic is also very well-known for its appetite-suppressant qualities[3]. To lose weight, you need to control your hunger, where you can take the help of garlic. As you feel less hungry, you tend to eat lesser food, which in turn helps you keep a check on calorie intake. 

Burns Fat

Anyone who is trying to lose weight should focus on burning excess fat in their body. And, to be honest, it is not an easy task. However, if you consume garlic regularly, you can burn fat reasonably. According to this study[4], garlic has a significant effect on burning fat, which makes your weight loss goals further. 

Detoxifying Agent 

Apparently, garlic also has the ability to detoxify the body[5]. When you include garlic in your diet, it may help eliminate toxins from your digestive system, which plays a key role in regulating your body weight. The better your digestive system, the easier it is to lose weight. 

Promotes Liver Health

This is probably one of the lesser-known health benefits of garlic. Anyhow, garlic also may help boost the health of your liver. As per this study[6], people with fatty liver who consume garlic lose weight significantly. Because the liver plays a key role in metabolizing fat. So, a healthy liver with the help of garlic can support your weight loss journey. 

4 Ways to Use Raw Garlic for Weight Loss

After reading the immense health benefits of eating garlic, you must be wondering how you can eat garlic and lose weight. Well, there are several ways to consume this amazing vegetable. For starters, you can eat 2 3 cloves of raw garlic on an empty stomach or simply mix some raw garlic with water and drink it. However, it doesn’t taste very well on its own. Of course, for the sake of your taste buds, here are 4 ways of eating garlic you should try:

Garlic and Honey Tea

This is one of the simplest ways of consuming garlic and reaping its health benefits. For this, take a cup of warm water and add fresh garlic with a tablespoon of raw honey. That’s it. You can start consuming it instantly and enjoy its vitamin[7] and nutrition properties. Especially, people who have vitamin b6 deficiency can benefit immensely from this tea.

Raw garlic and honey help you burn calories, as they both are good at promoting metabolism[8]. Additionally, honey is also healthy for your overall immunity. Apart from that, honey is also known to[9] boost your energy levels. This tea tastes sweet with a hint of pungent flavor. Moreover, since the process of making this tea is very simple, you can easily make it every day and enhance your health. 

Ginger, Garlic, and Lemon Tea

The process of cooking this tea may be a bit complex, but this tea can be highly beneficial to your health, as it brings a lot of vitamin and nutrition properties. You just have to spend 10 minutes of your time preparing this. By the way, this tea may be more effective when you consume it on an empty stomach.

Take a couple of raw garlic cloves and chop them nicely into several pieces. Now, take a tiny piece of ginger and crush it until it becomes pasty. Now, add some lemon juice to it and mix them thoroughly. Finally, take a glass of warm water and add the mixture to it. For better taste, you can also add a teaspoon of raw honey. Boil it for a minute before consuming this juice. 

This tea is very potent for weight loss, especially if you consume it regularly. Ginger is another valuable herb[10] that has fat-burning qualities, which in turn helps you lose excess body weight. Ginger also helps in managing[11] blood pressure, thus reducing the risk of heart disease. According to this published study[12], lemon juice has promoted the burning process of body fat. Along with that, it also carries a lot of other nutrition benefits as well.

Garlic Milk

First things first, avoid consuming this on an empty stomach, as milk doesn’t do well when taken in the early mornings. Anyhow, the idea of garlic and milk may sound outlandish to you, but it does have several benefits for weight loss. 

To make this, crush raw garlic cloves and mix the crushed raw garlic with water. Then, take a cup of fresh milk and boil it for 10 minutes. Now, add the mixture along with tiny amounts of turmeric powder and black pepper. Leave it to boil for a couple of minutes. Then, drink it before it becomes cold. 

Milk offers[13] a lot of weight loss benefits such as increasing fecal excretion of fat and regulating appetite. Piperine[14], one of the active compounds of black pepper, helps in promoting the fat-burning process, thus promoting your weight loss. On the other hand, turmeric helps[15] purify and relax blood vessels and reduces blood pressure, which helps in keeping heart disease at bay. 

Unpeeled Garlic With Honey

Another way to use garlic for weight loss is by consuming a combination of unpeeled garlic and honey. Unpeeled garlic gives you more health benefits than raw garlic, as the former is rich in phenylpropanoid antioxidants[16], which not only detoxify your body but are also known to boost fat burning as well. 

For eating this, you have to put a few unpeeled garlic cloves in a jar with some raw honey and mix them well. Then, keep this mixture in your refrigerator the whole night. Once you wake up, try consuming this on an empty stomach. 

If you make this a part of your diet, you can enjoy several health benefits such as weight loss, better immunity, and optimum blood pressure. It also helps to relax blood vessels as well. 

Other Health Benefits of Raw Garlic

As we discussed earlier, garlic is indeed a special herb that carries a lot of health benefits. When you make it a part of your regular diet, you can lead a healthy life. Here are some of the many benefits it offers:

Contains Medicinal Compounds

Garlic contains many compounds that offer several health benefits. Allicin, S-Allylcysteine, and Diallyl disulfide are some of the popular compounds present in garlic that enhance your health. The sulfur in garlic can enhance your digestive system. 

High in Nutrition and Low in Calories

When eating garlic, you don’t have to worry about calories, as it comes with only a few. However, garlic contains high amounts of vitamin b6, manganese, selenium, vitamin c fiber, and calcium among others. 

Improves Bone Health

Garlic is also known to promote bone health. Especially in women, it stimulates estrogen, which helps in preventing bone loss. When garlic is eaten with honey, it helps in better bone health along with reducing inflammation. 


Garlic is proven to help in burning fat and calories. Along with that, it supports your immune system, enhances your digestion, reduces cholesterol levels, and detoxifies your body. With such a wide array of benefits, you should definitely include it in your diet. Along with garlic, you can also use cumin to lose pounds quickly. 

As it promotes a healthy and natural weight loss, consume it regularly. However, keep in mind that garlic produces a bad odor if you overeat it. So, add little amounts of it, but do it consistently. 

+ 16 sources

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  1. Sun, Y.-E., Wang, W. and Qin, J. (2018). Anti-hyperlipidemia of garlic by reducing the level of total cholesterol and low-density lipoprotein. Medicine, [online] 97(18), p.e0255. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6392629/
  2. ‌Ansary, J., Forbes-Hernández, T.Y., Gil, E., Cianciosi, D., Zhang, J., Elexpuru-Zabaleta, M., Simal-Gandara, J., Giampieri, F. and Battino, M. (2020). Potential Health Benefit of Garlic Based on Human Intervention Studies: A Brief Overview. Antioxidants, [online] 9(7). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7402177/.
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Medically reviewed by:

Victor Nguyen

Kate Barrington holds a Bachelor’s degree in English and is the published author of several self-help books and nutrition guides. Also an avid dog lover and adoring owner of three cats, Kate’s love for animals has led her to a successful career as a freelance writer specializing in pet care and nutrition. Kate holds a certificate in fitness nutrition and enjoys writing about health and wellness trends — she also enjoys crafting original recipes. In addition to her work as a ghostwriter and author, Kate is also a blogger for a number of organic and natural food companies as well as a columnist for several pet magazines.

Medically reviewed by:

Victor Nguyen

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