3 Effective Ways To Use Onion For Weight Loss

Reviewed by Kelly McKenzie, Registered Clinical Nutritionist
by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Onions may be highly effective in promoting weight loss. Onions also contain a flavonoid called quercetin, which may assist in preventing fat accumulation and potentially boosting metabolism (1). Onions may be beneficial and useful to include in your daily diet if you are wishing to lose weight. In this article, you will learn how to use them in your daily diet, the benefits of consuming onions, and how to tackle the after effects of eating onions. Let’s begin.

3 Best Ways To Use Onions For Weight Loss 

1. Onion Juice

Drinking onion juice is the best way to lose weight. Frying it can destroy the nutrients and therefore to reap all the health benefits of onion, drink onion juice. Here’s the best way to prepare onion juice for weight loss.

How To Prepare Onion Juice For Weight Loss?

Prep Time – 5 min; Cook Time – 7 min; Serves – 2

  • 1 bulb of fresh white onion
  • 3 cups of water
How To Prepare
  1. Remove the skin of the onion and slice it.
  2. Add a cup of water to a saucepan and bring it to a boil.
  3. After 4 minutes, remove it from flame and transfer it to a blender.
  4. Blend it well and add two more cups of water.
  5. Pour the onion juice into a glass and drink it.

2. Onion Soup

Soups are incredible when it comes to aiding weight loss. They fill you up and are loaded with nutrition. You can have it for lunch or dinner. Now, here’s a great way to prepare onion soup that tastes amazing and will help you lose weight quickly.

How To Prepare Onion Soup For Weight Loss?

Prep Time – 15 min; Cook 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
  • Handful of cilantro to garnish
How To Prepare
  1. Add olive oil to a soup pot.
  2. Add the ginger and garlic and saute for 2 minutes.
  3. Add the onions and veggies. Stir and cook for 30 seconds.
  4. Now, add the vegetable or chicken stock.
  5. Add black pepper and salt. Stir and cover. Cook for 10-15 minutes.
  6. Transfer the soup to a bowl and garnish it with cilantro.

3. Raw Onion

No surprise that if boiled onions can be so healthy, raw onions are the best. The phytonutrients in the onion don’t undergo heat-induced degradation. So, you will be able to get the best of the nutrients present in onion which will help you lose weight effectively. Here’s how we recommend you eat raw onion for weight loss.

How To Eat Raw Onion For Weight Loss?

Prep Time – 5 min; Cook Time – 5 min; Serves – 2 

  • 1 medium-sized redonion, sliced
  • 1 lime wedge
  • A pinch of pink Himalayan salt
How To Prepare 
  1. Toss the sliced raw onion into a bowl.
  2. Squeeze the juice of lime on the onion slices.
  3. Sprinkle a little pink Himalayan salt.
  4. Eat it as a side for lunch or dinner.

So, these were the 3 best ways to consume onion for fat loss. Now, here are 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 and this recipe is super easy to make. Here’s the recipe.

How To Prepare Pomegranate Onions For Weight Loss?

Prep Time – 15 min; Cook 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
How To Prepare
  1. Toss the onions in olive oil and skewer them.
  2. Place them on a griller.
  3. In a bowl, mix pomegranate molasses, pomegranate juice, black pepper, a pinch of salt, and tahini.
  4. Remove the onions from the skewer and drizzle the pomegranate molasses mixture.
  5. Garnish with 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.

How To Prepare Baked Onion, Sweet Potato, Sausage, And Bell Peppers?

Prep Time – 20 min; Cook 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
How To Prepare
  1. Preheat the oven to 400 degrees F.
  2. Heat 2 teaspoons olive oil in a skillet and cook the sausages until they turn brown.
  3. Now, add all the veggies to a baking dish and drizzle a generous amount of olive oil.
  4. Add the chicken stock and season it with salt, pepper, and dried rosemary.
  5. Add the cooked sausage and bake it for 25-30 minutes.

3. Zucchini & Onions In Teriyaki Sauce

This yummy dish is full of flavor and is 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; Cook 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
How To Prepare
  1. Heat olive oil in a frying pan and saute the onions.
  2. Now add the zucchini, salt, pepper, teriyaki sauce, and soy sauce. Cook it until the zucchini becomes soft and cooked.
  3. Check if salt is required and add some if needed.
  4. Transfer it to a plate and garnish with sesame seeds.

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, keep your metabolism active, supports digestion, and accelerates fat mobilization. So, here’s a delicious onion salad recipe for you to try.

How To Prepare Caramelized Onion And Red Chard Salad?

Prep Time – 5 min; Cook 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 sliced of pickled onions
  • ½ teaspoon chili flakes
  • Salt to taste
How To Prepare
  1. Add olive oil, lime juice, brown sugar, chili flakes, and a pinch of salt in a bowl and mix well.
  2. Add onions, red chard, pickled olives, and sun-dried tomatoes in a large bowl.
  3. Drizzle the dressing and give it a quick toss.

These 4 onion recipes will help keep your hunger at bay and will aid weight loss. You can also try creating your own recipe to fill your tummy and satiate your taste buds. Now, let’s find out how onions help in weight loss.

Benefits of Onion For Weight Loss – How It Helps? 

The main causes of the extra weight gain are a sedentary lifestyle, unhealthy eating habits, lack of exercise, hormonal imbalance, medical issues, medications etc. Using onion is a natural way of reducing weight and extra fat from the body. It increases the body’s metabolic rate (3). It increases the body’s metabolic rate. The metabolic rate is the rate of digestion of your food and its absorption into the cells. If this rate is affected due to some problems, it can lead to various other diseases. Onions have antioxidants that help prevent oxidative damage, and speed up metabolism. It also has anti-inflammatory properties that prevent inflammation-induced weight gain. Onions have enzymes that help mobilize fat. Finally, onions also prevent insulin resistance and therefore prevents the risk of diabetes (3).

Apart from weight loss, onions are also good for your overall health. Here are the health benefits that onion offers.

What Are The Health Benefits of Onion?

  • Helps lower blood sugar.
  • Improves heart health.
  • Helps fight cancer.
  • Helps strengthen the bones.
  • Supports the digestive system.
  • Strengthens the immune system.
  • Prevents inflammation, allergies, and respiratory disorders.
  • Improves eye health.
  • Prevents blood clots.
  • Helps treat cholera.
  • Improves memory and brain function.
  • Prevents skin and hair problems.

Though there are so many health benefits of onions, there are few after effects of eating onions. But these can easily be avoided by following the tips mentioned below.

How To Avoid Cons Of Eating Onions?

Image: Shutterstock

How To Get Rid Of Onion Breath?

After eating raw onion or a dish that contains too many onions you may have a pungent odor lingering in your mouth. To get rid of that, chew 2-3 mint leaves or chew a peppermint gum. You can also brush your teeth and use mouthwash to get rid of the onion breath.

Why To Avoid Sprouted Onions?

The taste and consistency of sprouted onions may be a bit off for a few people. Also, the rest of the onion tends to get unpalatable.

How To Stop Crying While Chopping Onions?

Light a candle while chopping onions. You can also wear swimming goggles to prevent onion vapors from reaching your eyes.

How To Get Rid Of Onion Smell From Hands?

Many people swear by this hack. Wash your hands thoroughly and then rub your fingers with the back of a spoon. The smell will go away like magic!

 So you see, onions are of great help to you. Start consuming them and follow a healthy lifestyle to lose weight permanently. Comment below if you have any questions. Cheers!

Expert’s Answers For Readers’ Questions

Is onion good for weight loss?

Yes, onion is good for weight loss because it has antioxidants, vitamins, minerals, and anti-inflammatory properties that help mobilize fat and accelerate metabolic reactions in the body (4).

Is onion juice good for weight loss?

Yes, for weight loss onion juice is highly effective and if you cannot eat raw onion, you can try consuming onion juice for burning fat.

Is onion soup good for weight loss?

Onion soup is good for weight loss. The onion soup recipe includes other veggies along with onion that adds to the nutrition value of onion and therefore is good for weight loss and for improving health.

Is onion seed good for weight loss?

Onion seeds or nigella seeds contain an antioxidant, nigellone that prevents fat accumulation and helps in fat mobilization (5). Adding onion seeds to food can keep your hunger pangs at bay. So, yes, onion seeds are good for weight loss.

Is raw onion good for weight loss?

Yes, raw onion can assist in your weight loss goals.

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 the fat burning properties of the onion soup.

Is red onion good for weight loss?

Yes, red onion is good for weight loss.Red onions contain good amount of quercetin, a bioflavonoid that plays a role in inhibiting formation of fat(3), (6). Be cautious while cutting it as the vapor of the red onion is more intense.

How to use onion seeds for weight loss?

You can dry roast the onion seeds and add them to various dishes to enhance the taste and lose weight.

6 sources

Stylecraze has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.