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Eating raw garlic cannot directly reduce weight, but it may have a certain auxiliary effect on weight management by regulating metabolism. The main active ingredient in garlic, allicin, may help inhibit fat synthesis and promote energy expenditure, but it needs to be combined with dietary control and exercise to achieve weight loss effects. Sulfides in garlic may affect lipid metabolism by activating the AMPK pathway, which may slightly increase basal metabolic rate in the short term. Animal experiments have shown that garlic extract can reduce weight gain induced by high-fat diet, but clinical evidence in humans is limited. The regulatory effect of allicin on gut microbiota may indirectly affect energy absorption, and some individuals may experience appetite suppression. It should be noted that relying solely on raw garlic may cause gastrointestinal irritation, leading to adverse reactions such as heartburn and diarrhea. Daily intake of 1-2 cloves of raw garlic is relatively safe, excessive intake may interfere with the metabolism of anticoagulant drugs.

Weight management requires establishing a sustained calorie deficit, and it is recommended to include garlic as a component of a healthy diet rather than an independent weight loss method. You can try adding crushed raw garlic to cold dishes or olive oil, which can retain the active ingredients and reduce gastrointestinal irritation. Cooperate with weekly aerobic exercise and resistance training, maintain a daily water intake of over 1500 milliliters, and sleep for at least 7 hours. If there are digestive diseases such as gastritis and irritable bowel syndrome, it is advisable to avoid consuming raw garlic on an empty stomach.