In this article, we explore how exactly onions can help you in your weight loss journey and the best ways to include them in your diet. Read on!
Benefits Of Red Onion For Weight Loss
1. Low In Calories
Onions are extremely low in calories. 1 cup (160 g) of chopped onion provides 64 kcal of energy (3). A low-calorie diet with increased fruit and vegetable intake is effective in aiding weight loss (4).
2. A Fairly Good Source Of Fibre
1 cup of onion contains 3 g of fiber. Thus, it adds bulk to your meals (2). The soluble viscous fiber found in onions improves satiety (the feeling of fullness) and helps you avoid extra calorie intake, thus aiding weight loss (5).
3. The Anti-Obesity Effect Of Quercetin
Onions are rich in a plant compound called quercetin. This flavonoid possesses an Anti-Obesity property (6), (7). A study conducted on high fat-fed rats found that the quercetin-rich onion peel may have an Anti-Obesity effect (8). However, more research is required to substantiate this claim. Now that you know all about the relationship between onions and weight loss, let’s check out three ways to incorporate them into your diet.
How To Use Onions For Weight Loss
1. Onion Juice
Drinking onion juice is the best way to add this vegetable to your diet. Frying it can destroy the nutrients. Therefore, to reap all its health benefits, drink onion juice. Here’s the best way to prepare onion juice for weight loss. Preparation Time – 5 min; Cooking Time – 7 min; Serves – 2
1 bulb of fresh white onion 3 cups of water
How To Prepare
2. Onion Soup
Soups are incredible when it comes to weight loss. They fill you up and are loaded with nutrition. You can have soup for lunch or dinner. Here’s a great way to prepare onion soup that tastes amazing and will help you lose weight. Preparation Time – 15 min; Cooking Time – 15 min; Serves – 2
4-5 large red onions, peeled and chopped 1 cup chopped tomato 1 cups shredded cabbage 3 cups vegetable or chicken stock 3 cloves of minced garlic ½ inch grated ginger root ¼ teaspoon black pepper 1 teaspoon olive oil Salt to taste A handful of cilantro to garnish
3. Raw Onion
No surprise that if boiled onions can be so healthy, raw onions are even better. The phytonutrients in onions don’t undergo heat-induced degradation when you eat them raw. So, you get the best of the nutrients present in onions, which can help you lose weight effectively. Here’s how we recommend you eat raw onion for weight loss. Preparation Time – 5 min; Cooking Time – 5 min; Serves – 2
1 medium-sized red onion, sliced 1 lime wedge A pinch of pink Himalayan salt
Those were the three best ways to consume onion for fat loss. Now, here are a few more onion recipes for weight loss that will keep you coming back for more! Take a look.
Onion Recipes For Weight Loss
1. Pomegranate Onions
Pomegranate onions are delicious and can be enjoyed with non-vegetarian or vegetarian food. It includes ingredients that promote weight loss. This recipe is super easy to make. Prep Time – 15 min; Cooking Time – 10 min; Serves – 6
4 red onions, peeled and quartered 4 tablespoons pomegranate molasses 1 tablespoon tahini 2 tablespoons olive oil 4 tablespoons pomegranate juice A pinch of freshly ground black pepper Salt to taste 1 tablespoon chopped parsley
2. Baked Onion, Sweet Potato, Sausage, And Bell Peppers
If you are on a weight-loss mission, you must watch what you eat. Consume wholesome food and cook it the right way to reap all the goodness of each vegetable. Here’s how to prepare baked onion with veggies for weight loss. Prep Time – 20 min; Cooking Time – 25 min; Serves – 2
½ cup sliced sausage 1 cup sliced onion wedges ½ cup sweet potato wedges ½ cup bell pepper wedges 4 tablespoons olive oil 4 tablespoons white wine ¼ cup chicken stock ½ teaspoon dried rosemary ½ teaspoon black pepper Salt to taste
3. Zucchini And Onions In Teriyaki Sauce
This yummy dish is full of flavor and great for weight loss. It is loaded with antioxidants and dietary fiber, which will help prevent fat absorption and improve bowel movement. Here’s how to prepare it.
How To Prepare Zucchini & Onions In Teriyaki Sauce
Prep Time – 20 min; Cooking Time – 25 min; Serves – 2
1 large onion, thinly sliced 1 ½ cup zucchini strips 3 tablespoons olive oil 2 tablespoons teriyaki sauce 1 tablespoon soy sauce 1 teaspoon sesame seeds ¼ teaspoon ground black pepper Salt, if required
4. Caramelized Onions And Red Chard Salad
Salads are one of the best things you can have when you want to lose weight. They don’t weigh you down and support digestion. So, here’s a delicious onion salad recipe for you to try. Prep Time – 5 min; Cooking Time – 7 min; Serves – 2
1 large white onion, chopped 1 cup red chard, chopped 2 tablespoons olive oil ¼ cup sun-dried tomatoes 2 tablespoons lime juice 1 teaspoon brown sugar 7-8 slices of pickled onions ½ teaspoon chili flakes Salt to taste
These four onion recipes will help keep your hunger at bay and aid weight loss. You can also try creating your own recipes to fill your tummy and satiate your taste buds.
Other Health Benefits Of Onion
It may help lower blood sugar (9). It may improve heart health (10). It helps strengthen the bones (11). It is prebiotic that supports the digestive system and improves gut health (12). The quercetin in onion prevents inflammation and clears nasal congestion (13). Onion extract may have an inhibitory effect on the immune response (14). It may promote respiratory health (15). The prebiotics in onion improves sleep (16).
Though onions aid weight loss and are generally good for your health, you must follow some precautions to stay on the safe side. Check them out below.
Precautions
Excess onion consumption may cause gastric irritation. Therefore, drink enough water after consuming onion and other sulfur-rich vegetables. Eating too much onion may cause heartburn. Onion consumption causes bad breath. To get rid of that, chew 2-3 mint leaves or peppermint gum. You can also brush your teeth and use mouthwash to get rid of onion breath.
Do onions increase metabolism? Consuming onion alone will not help you shed pounds. You should also exercise, stay active, drink water, and live a healthy lifestyle to stay in shape. Eating too much onion could lead to serious side effects, like gastric issues. Consult a nutritionist or dietician to add onion to your diet in proper amounts. Onion juice and onion peel help boost metabolism. So, it is always suggested to include onions in your diet. Is it good to eat onions every day? Yes, it is good to eat onions every day. However, their over consumption may cause gastric irritation and heartburn. Limit your portions for the best results. White or red – which onion is good for weight loss? Red onions are good for weight loss. They are particularly high in quercetin, which has been found to exhibit Anti-Obesity effects in rats. Is spring onion good for weight loss? Spring onion or green onion stimulates satiety in the brain and is an effective fat burner. You can use spring onion in onion soup to augment its fat-burning properties. What is the best time to eat onion? There is no recommended best time for consuming onions. You can enjoy them at any time of the day. Do onions cause gas? Possibly. Onions contain simple sugars like fructose, which breaks down during digestion, leading to gas formation.
