Garlic for weight loss: composition and nutritional value, features of the garlic diet, sample menu, healthy recipes

General information about garlic

Garlic as a plant belongs to the onion genus. Its homeland is Central Asia. Researchers claim that the vegetable originated from the long-pointed onion. The largest consumers of garlic are China, Korea and Italy. There, on average, they consume up to 8-12 slices per day.

Compound

Garlic contains the following vitamins and minerals in large quantities:

pantothenic acid;
nicotinic acid;
pyridoxine;
ascorbic acid;
potassium;
chromium;
calcium;
selenium;
molybdenum;
manganese;
copper;
cobalt;
phosphorus.

Just 100 g of vegetable covers more than 10% of the human body’s daily need for these substances.
The pulp contains slightly less zinc, iodine, iron, magnesium and silicon: about 8% of the daily value. The plant contains riboflavin, thiamine, choline, tocopherol, phylloquinone, sodium, chlorine and fluorine in small quantities. Garlic contains almost all the vitamins and minerals discovered by mankind.

Nutritional value and calorie content

The calorie content of 100 g of garlic is 149 kcal.
The composition is dominated by carbohydrates: there are 29.9% of them in the pulp. The product is relatively rich in proteins - 6.5%. There is only 0.5% fat in the pulp. The concentration of dietary fiber reaches 1.5%. [media=
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Features of the garlic diet

The key feature of the garlic diet is a balanced menu. The vegetable acts only as a supplement. It cannot be a main product, including due to its specific taste and composition. If abused, it causes side effects from the gastrointestinal tract.

Mechanism of weight loss

The vegetable promotes the active breakdown of fat cells. It helps the body get energy and increases activity levels. Thanks to this, those who are losing weight are more willing to exercise and remain in good health.

Additionally, when used moderately in meals, the product slightly reduces appetite. It helps keep you feeling full for a long time, which prevents unplanned snacking.

Garlic also improves the taste of dishes, making them not only healthy, but also appetizing, and this helps reduce stress levels during a diet.

Benefits for the body

Garlic has a positive effect on the body:

Strengthens the immune system.
Reduces blood pressure.
Helps treat tuberculosis.
Removes cholesterol plaques from blood vessels.
Kills intestinal parasites.
Normalizes the concentration of glucose in the blood.
Prevents the appearance of malignant neoplasms.
Cleanses the liver of toxins.
Stimulates digestion.
Fights respiratory infections and poisoning.
Treats some diseases of the oral cavity.
Thins the blood and prevents the formation of blood clots.
Relieves women from pain before and during menstruation.
Stimulates kidney function, helps in the treatment of genitourinary infections.
Slows down the aging process.

Advantages

The garlic diet has many benefits:

Normalization of appetite. The product helps regulate hunger. If a person has driven himself to exhaustion with diets, his appetite will increase slightly. By normalizing caloric intake, the body will come out of stress, metabolism will start and weight loss will begin. If the appetite, on the contrary, is too strong, the vegetable will weaken it and provide a long-lasting feeling of fullness after eating the dishes.
Relative safety. Garlic can cause harm to the gastrointestinal tract if abused, but it eliminates the possibility of depletion of the body if you follow the diet rules.
Possibility of creating a balanced menu. The diet must include other foods and dishes. They provide the body with those micro- and macronutrients that are too little or not at all in the vegetable. As a result, a person does not suffer from deficiency, and metabolism does not slow down.
Benefit for health. The vegetable not only helps you lose weight - it fights infections, diseases of the cardiovascular system, and aging. The product helps restore hormonal levels and improves digestion.
Acceleration of metabolism. When you switch to a balanced diet, your metabolism improves. The body begins to burn incoming calories, and the tendency to accumulate them and convert them into fats disappears.

Garlic enhances the metabolic process.

Garlic accelerates weight loss and accelerates metabolism, scientists are sure

Scientists from Spain have discovered a new and very unexpected property of simple garlic. It turns out that this plant speeds up metabolism and helps lose weight at the hormonal level.

A group of scientists from the Universities of Santander and Complutense conducted research examining the human body's reaction to eating garlic. As a result, a convincing response and positive dynamics were obtained in all patients who consumed garlic.

Experts recruited 47 volunteers into 2 groups. All people suffered from metabolic syndrome - type 2 diabetes. This is an insidious disease characterized by complete or partial insulin resistance. In fact, with such a violation, glucose cannot be utilized, and therefore is processed into fat. So, all the volunteers were overweight people: women with a waist size of over 80 cm, and men with a waist size of over 90 cm. The researchers divided their subjects into two groups. The first group received garlic as a food supplement for 4 months, while the second group became the control.

As a result, the “garlic” group showed a significant improvement in their tests, and the volunteers also lost weight. The results of the analyzes revealed the following:

Reducing blood cholesterol levels . This means that the amount of free fat in the body has decreased, as well as the amount of plaque in the blood vessels.

Acceleration of metabolism - indirectly, garlic allows you to lose weight, which is one of the signs of accelerating metabolism.

Increasing the level of adiponectin , a hormone that regulates glucose levels and is responsible for the normal breakdown of fats. Let's look at it in more detail. The fact that an increase in adiponectin concentration is good is understandable. But what are its properties?

Adiponectin is synthesized by white adipose tissue. Its task is to regulate glucose and fat metabolism, it inhibits the release of glucose by the liver, and also prevents the deposition of cholesterol in blood vessels. Adiponectin is a marker of type 2 diabetes mellitus, insulin resistance, atherosclerosis, and also fights the causes of these diseases. Actually, a reduced level of adiponectin may indicate their onset and progression.

So, studies have shown that garlic increases adiponectin levels. This reduces the accumulation of fat anywhere and everywhere. It is worth noting that the positive properties of garlic appeared without special nutrition, physical training and other manipulations. The experiment was pure.

Scientists also concluded that garlic causes the nervous system to produce more adrenaline, which, with the proper level of adiponectin, burns fat. More precisely, it forces cells to burn it.

Medpulse experts offer two options for using garlic for therapeutic purposes. This is eating crushed garlic on an empty stomach, 1 clove with 1 teaspoon of olive oil. Or a cocktail of 1 crushed clove of garlic, half a teaspoon of cinnamon and water. It is also possible to use garlic if desired. Many, having learned about such weight-loss properties of garlic, will include it in the menu.

Scientists still warn : garlic is not a product that everyone can eat all the time. You should first get tested and consult a gastroenterologist, since garlic is not compatible with many gastrointestinal diseases.

Basic principles and rules

When following a diet, adhere to the following rules:

Drink at least 2 liters of liquid per day. This is necessary to prevent dehydration and timely removal of toxins and metabolic products from the body.
Calorie content is calculated individually and reduced by 200-600 units. from the base value. Too much of a deficit will slow down your metabolism due to high stress levels, so the effect will be the opposite of what you want.
The diet includes healthy foods: whole grain cereals, lean fish and meats, legumes, non-starchy vegetables and sweet and sour fruits. It is allowed to consume low-fat dairy and fermented milk products.
During the diet, avoid potentially harmful foods. Fried, salty, fatty, etc. are removed from the menu. Drinking sweet soda and eating candy is prohibited, even if you meet the calorie limit.
Food is consumed slowly, without distraction. A minimum of half an hour is allocated for each appointment. During the process, they don’t watch videos, talk to other people, or read. Concentrating on eating food allows the brain to quickly receive a signal of satiety. This way you can reduce your portion sizes.

Nuances of use

In order not to harm the body, you need to use garlic correctly. For example, the vegetable goes well with fats, proteins, starches and herbs. It is consumed with meat. Combinations with onions are allowed. The product is not mixed with milk, as this will lead to digestive disorders.

Daily norm

It is advisable to consume no more than 1 clove of garlic per day. When losing weight and to achieve a therapeutic effect, the norm can be increased to 3-4 lobules.

Is it possible to eat at night

It is advisable to avoid eating vegetables in the evening. Garlic invigorates, briefly increases blood pressure, stimulates the nervous system and brain. As a result, you may have trouble sleeping. Heartburn may occur.

Methods of use for weight loss

To achieve weight loss, garlic must be taken regularly, both in its pure form and in combination with other products. The ideal combination is lemon and garlic for weight loss, as lemon suppresses the unpleasant odor of garlic, while maintaining all its beneficial properties. To activate the weight loss process, you need to take garlic in combination with the following mixtures:

Crush a few cloves with garlic and add 2 teaspoons of apple cider vinegar to them. Taken 30 minutes before lunch;
The combination of garlic and olive oil allows you to saturate the body with useful components 2 times more. To prepare the mixture, you need to take 50 g of garlic, add 100 ml of olive oil and a little red pepper. Everything is stirred and taken orally before eating;
Garlic with water is prepared for drinking before bed and on an empty stomach. You need to crush 2 cloves of garlic and mix with water, then drink immediately;
Ginger with garlic allows you to create a more pleasant and soft look to the drink. Equal proportions of ingredients are taken and mixed together.

Such drinks will saturate the body with the beneficial components of garlic, reducing unpleasant sensations in the mouth. Positive properties are observed instantly.

Example of a diet menu

The menu for the day may look like this:

First breakfast. Garlic cakes, green tea without sugar.
Lunch. Cottage cheese with garlic.
Dinner. Potato soup, boiled chicken fillet, vegetable salad.
Afternoon snack. A handful of nuts.
Dinner. Stewed zucchini, steamed fish.

Sample dietary meals for the day.

Sample menu for the week

Monday

Breakfast: pancake, garlic-lemon tincture;
Lunch: cottage cheese, salad of fresh shredded cabbage and grated carrots with garlic dressing;
Dinner: loin baked in the oven with pepper and spices.

Tuesday

Breakfast: omelet with tomatoes, garlic and basil;
Lunch: eggplants, grated with garlic and baked under a cheese cap;
Dinner: stew of beef and vegetables with chopped garlic.

Wednesday

Breakfast: grated boiled beets with garlic and walnuts, seasoned with sour cream;
Lunch: vegetable puree soup with garlic and croutons;
Dinner: chicken cutlets with garlic and boiled buckwheat.

Thursday

Breakfast: cheesecakes and garlic-ginger drink;
Lunch: bell pepper stuffed with rice and minced meat;
Dinner: pork neck baked in foil with garlic.

Friday

Breakfast: whole grain bread with avocado spread;
Lunch: mushroom soup with garlic;
Dinner: Korean carrots.

Saturday

Breakfast: hot sandwich with tomatoes, cheese, ham and garlic;
Lunch: salad with beef tongue and fresh vegetables, dressed with garlic sauce;
Dinner: cheese and garlic balls with herbs.

Sunday

Breakfast: muesli and toast, grated with garlic;
Lunch: chicken noodle soup, two cloves as a bite;
Dinner: chicken breast, baked with spices and steamed green beans.

The menu contains few calories and is suitable for weight loss.

Recipes for low-calorie dishes and drinks with garlic

Garlic is difficult to consume in its pure form, so most often it is added to dishes or tinctures are prepared with it.

Garlic with water

Garlic water contains the same beneficial substances as the vegetable itself, but in a diluted form. This makes the product easier to use. Additionally, the infusion is used in medicine (for example, for diseases of the oral cavity for rinsing).

The classic recipe involves using 3-4 cloves of garlic, a few drops of olive oil and 1 tbsp. water. The vegetable is peeled and finely chopped.

Place the pulp at the bottom of the glass and add oil. The water is slightly heated, without bringing to a boil. Pour garlic over it and leave for 15-20 minutes. After this, the infusion can be drunk.

Garlic water helps with oral diseases.

With red wine

Garlic tincture with red wine promotes weight loss, supplies the body with vitamins and minerals, and helps stabilize blood pressure.
It strengthens the immune system and cleanses the blood of toxins. The tincture is prepared from 0.7 liters of wine and 12 cloves of garlic. The vegetable is ground using a mortar and pestle. The mass is transferred to a dark glass container and filled with wine.

Cover the container with a lid and place it in a cool, dark place. The wine is infused for 2 weeks, shaking the vessel daily. At the end, the liquid is filtered. Take the tincture in small portions of 1 tsp. up to 3 times a day.

Ginger with garlic

Based on the products, you can prepare a spicy paste that goes well with marinades, soups, fish and meat. To do this, take a ginger root 5 cm long, 5 cloves of garlic and 1 tbsp. l. olive oil. Solid foods are chopped, crushed using a blender, then oil is added and blended again. The finished paste is stored in a tightly closed container for 1 month.

Ginger and garlic for salad dressing.

Decoction

Cooking helps remove the volatiles that give garlic its bitter taste while retaining most of the vitamins and minerals.
To prepare the product, pour 0.5 liters of water into a container and place on low heat. Bring the liquid to a boil, then add 1 tsp. chopped garlic. Keep the container on the fire for another 5 minutes. The volume of the decoction is brought to the original volume and filtered.

Infusion

The recipe is similar to cooking garlic with water. Additionally, you can add 0.5 tsp to the infusion. lemon juice to enrich it with beneficial substances. The advantage of this product is the absence of alcohol in the list of ingredients. The infusion of water can be consumed even by those for whom alcohol is contraindicated.

Tibetan tincture

The Tibetan recipe involves the use of alcohol.
Grind or crush an arbitrary amount of garlic, then wait for the cloves to release juice. The mixture is filtered. Alcohol is added to the juice in a 1:1 ratio. Vodka is not suitable for this recipe. The workpiece is poured into a dark glass container and left in a cool place. After 10 days, the mixture is filtered and left for another 3 days.

Flatbread

Flatbreads are prepared on unleavened dough without yeast.
It is advisable to use whole grain flour. These flatbreads can replace bread when losing weight and eating right. To prepare them take:

200 g whole grain flour;
100 ml water;
50 g green onions and herbs;
4 tbsp. l. vegetable oil;
3 cloves of garlic;
0.5 tsp. salt.

First prepare the filling.
Finely chop the greens, squeeze the garlic through a press and mix. Then they make the dough. Add salt to the flour, pour in hot water, mix with a spoon so as not to get burned. Then add the oil and, if possible, knead the dough with your hands. The mass is rolled out, cut into 4 parts, and given an oval shape. The blanks are filled with filling, the edges are fastened and twisted, then pressed down a little with a rolling pin. This allows you to give the dough the appearance of a flat cake. The preparations are baked in the oven for 25 minutes.

Flatbreads with garlic filling satisfy your appetite well.

Pancakes

To prepare pancakes you will need:

2 onions;
1 tbsp. oatmeal;
400 ml boiling water;
2 chicken eggs;
1 clove of garlic;
2 tbsp. l. flour.

Oatmeal is poured with hot water and put on fire for 5-10 minutes.
At this time, the onion is grated or chopped using a blender, the garlic is passed through a press. Then all the ingredients are mixed and spices are added to taste. Place the mixture in portions in a frying pan and fry in vegetable oil on both sides. Ready pancakes are served with sour cream.

Coffee

Coffee with garlic strengthens the immune system, helps remove bile from the body, and promotes weight loss.
This recipe is called Serbian, Turkish or Jewish. To prepare coffee you will need 170 ml of water, 2 tsp. ground grains and 1 clove of garlic. The latter is cut into thin slices. The turk is warmed up a little, the bottom and walls are rubbed with vegetables. Then pour the powder into the container, fill it with water and put it on the fire. The drink is almost brought to a boil, but not allowed to boil. It is cooled and heated again. It will take 3 full cycles. At the end, the drink is poured into a cup.

Coffee with garlic has an exotic taste.

Kefir

Kefir with garlic normalizes metabolism well. This dish can be used during exercise, but with caution, because it can stimulate appetite. To prepare the drink, take 1 liter of kefir and 1-2 cloves of garlic. The vegetable is crushed using a press or blender, then mixed with kefir.

Fried garlic

Fried garlic is relatively high in calories because it is cooked with oil, so you should not overuse it. The advantages of the dish include the absence of bad breath after eating it.

You can fry garlic whole cloves or chopped. In the latter case, heat the oil until bubbles appear, reduce the heat and add the chopped vegetable.

It is fried until golden brown, stirring constantly. Care and experience will be required to avoid drying out the product. Remove the finished garlic using a slotted spoon and place it on paper napkins, allowing excess oil to drain. Whole slices are prepared in much the same way, but they are fried a little longer.

Fried garlic in oil is very high in calories.

Baked

Roasted garlic is used as an addition to other dishes.
To prepare it take:

3 heads of garlic;
1 tbsp. l. vegetable oil;
1 tsp. salt;
seasonings to taste.

The garlic heads are peeled and the cloves are pulled apart a little, being careful not to break them off. The surface is greased with oil, spices are added to taste. Vegetables are placed in baking pots or wrapped in foil, then left in the oven for 20 minutes.

With cottage cheese

Garlic with cottage cheese is an easy, healthy snack for weight loss.
Calorie content of 100 g of product is only 65 kcal. To prepare the dish you need:

200 g cottage cheese;
3 tbsp. l. sour cream;
1 bunch of dill;
1 clove of garlic.

Knead the cottage cheese with a fork. The greens are chopped and the garlic is passed through a press. All ingredients are mixed. Salt and pepper the mixture to taste. The finished snack is transferred to a jar and stored in the refrigerator for no more than 4 days.

Garlic with cottage cheese and herbs as a snack.

With carrots

Salad with carrots and garlic is prepared from:

3 carrots;
3 cloves of garlic;
2-3 tbsp. l. sour cream.

Raw carrots are peeled and grated. Garlic is passed through a press. Mix the ingredients, add sour cream, salt and pepper to taste. You can decorate the dish with herbs or add grated cheese.

Garlic for weight loss

Burning foods and their mixtures have a positive effect on processes occurring in the body. However, it is worth considering some features: the effect will only be if you consume a large amount of proteins, fruits, and grains. Don’t forget about physical activity – without it, no diet can help. Why is garlic and dishes containing it so beneficial? Everything is very simple - the product contains about 100 active components that help improve metabolism and lose weight due to the following properties:

Normalization of blood sugar levels.
Establishing blood flow, lymphatic drainage (excess fluid is removed), blood vessels are cleansed.
Regulating normal fat metabolism, preventing the absorption of large amounts of cholesterol.
Fighting fungi of the genus Candida (one of the hidden causes of obesity), cleansing the intestines.
Restoring the process of fat breakdown, plus reducing appetite.

However, remember that garlic can bring not only benefits, but also harm. You should not abuse the spice if you have an exacerbation of gastritis, ulcers or other diseases of the gastrointestinal tract, kidney diseases, or genitourinary system. There are no more contraindications. Therefore, you can use one of the methods of consumption. They are easy to prepare and do not require much time.

For the night

You can start the processes that promote weight loss with the help of garlic at night. Here are some options:

2-3 hours before bedtime, eat a fresh slice of spice.
Take half a clove of garlic with water.
Add dry spice to tea.
Cocktail of garlic and kefir - chop a spoonful of hot cloves into a glass of fermented milk product with a knife. You can grate it on a fine grater.

When dieting

Eat garlic for effective weight loss on any diet. You just need to add 1-2 cloves to your diet daily: in ready-made first or second courses, salads, sauces. The product can be taken raw (as a bite with food). Ginger, kefir, milk, coffee, honey, lemon, tomato, and beets will be excellent helpers. In combination with these products, you can achieve the maximum effect of losing weight and healing the body, increase tone, start the rejuvenation process, and cleanse the intestines.

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Garlic water

Alternatively, try garlic water. The reviews are only positive, even the unpleasant taste/smell does not stop you from admiring this drink. Use this method to prepare the drink: add two cloves of crushed garlic to clean still water (200 ml). The liquid should be at room temperature. It is recommended to drink immediately. Garlic water is drunk 2 times a day: in the morning on an empty stomach and in the evening before bed.