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Can Pomegranate Boost Health and Fat Loss?

Being toned up and shredded takes more than just intense training and determination, every odd needs to be stacked in your favor – and that includes nutrition.

You want something natural, healthy, and above all effective, with some sources claiming Pomegranates are the answer. There’s always stories of ‘superfoods’ claiming to help sculpt out those rock-hard abs, but not all of them are effective.

So how does Pomegranate measure up, and does it boost health and fat loss?

In this article we take a look at everything you need to know regarding this and answer whether it should be appearing more in your diet.

Read more to find out-

  • What is a Pomegranate?
  • Does it promote fat loss?
  • What does the science say about it?
  • Are there any side effects?
  • Pomegranates and Fat Loss – What you need to know

What is a Pomegranate?

Technically classed as a berry, this nutrient-dense fruit is derived from the Punica granatum shrub or small tree.

It is a great source of both dietary fiber and folate (Vitamin B12), and is packed full of vitamin C and K as well as the minerals, potassium and manganese.

This fruit is a great source of not only fructose, sucrose and glucose, but also fatty acids too. The vibrant red color found in the juice can be attributed to the chemical, anthocyanin that contains high antioxidant properties [1].

All parts of the fruit have in some way been reported to promote therapeutic, health properties – the root, juice, leaves and seeds have all been used in a number of medicinal remedies for thousands of years – particularly in Chinese medicine.

So what does this mean for fat loss?

The main bioactive chemical and fatty acid of the fruit called Punicic acid (PUA) can be found in the seed, and is closely related to conjugated linoleic acid (CLA).

Otherwise referred to as Omega 5, PUA comprises about 70-76% of the total seed oil of the pomegranate [4] and mimics the behaviour of anti-inflammatory medication but without the side effects.

However, being related to CLA might be an issue when it comes to fat loss.

Although, originally thought to be an effective stimulant-free fat burner, studies have shown otherwise. CLA has been seen in numerous clinical reports to be too weak to deliver any effective results. [2, 3]

Meaning it may be good for overall health, but it might not be effective for fat loss.fat-loss-fruit


PRO TIP 1: Look for a heavy, ripe fruit with deep red-browns outer skin for a ready-to-eat pomegranate


What are the health benefits of Pomegranates?

A number of studies support the use of this fruit in your diet to improve health.

Research has found that including pomegranate (either as juice, fruit or extract) can decrease blood pressure and cholesterol, help regulate blood sugar, and decrease inflammation and heart disease [4, 5]- All important for leading a healthy lifestyle.

One study for example [6] reported that just 250ml of juice per day helped to reduce inflammatory markers in 50 diabetics, and another found that 150ml of juice for 2 weeks helped to reduce high blood pressure in participants.

The evidence for the nutrient as an anti-inflammatory is pretty conclusive.

Not only that – a number of other health-related benefits have been reported. These include:

  • Reduce inflammation associated with arthritis
  • Fights a range of different cancers including prostate, breast and colon to name just a few
  • Decrease fungal and bacterial infections
  • Improved Alzheimer’s symptoms
  • Improved wound healing
  • Reduced gut inflammation
  • Improves brain function and memory
  • Boost immunity

PRO TIP 2: Eat the arils when they are fresh and in season, or freeze them to use in water for a cool drink on a hot day


What does the science say about Pomegranates and fat loss?

It’s been said that not only does this fruit deliver a range of health benefits- it’s also good for fat loss too.

But to date there is a limited amount of research looking at the role of this fruit for fat loss, particularly on humans. 

In a study by Mirmiran [5] researchers looked at the effect of the fruit’s seed oil on a number of things including body composition by giving them 400mg of seed oil twice a day for 4 weeks. Whilst some changes in cholesterol profile were found, body composition, BMI and waist-hip ratio remained unchanged.

Interestingly though, drinking pomegranate juice before a meal may help you to feel fuller, and therefore eat less. One study conducted at Queen Margaret University found that by drinking a glass of juice prior to eating a carbohydrate-rich meal, participants ate on average 22% less. Not only that- they also rated the food as more tasty too.

However, whilst this research can be found by researching the author – Dr Emad Al-Dujaili, no written publication can be found therefore the results need to be taken with caution.

A quick internet search on the link between it and fat loss will find a lot of enthusiastic articles linking the two. Although, many of these are not referenced- this means presently, there is no definite connection between pomegranate and fat loss.weight-loss-pomegranate


Are there any side effects?

Its unlikely that excessive amounts of juice could be dangerous, and allergies are rare- mostly due to the fact that the fruit itself is used to fight off allergies.

However if you did have an allergic reaction, symptoms would include skin irritations, respiratory issues and stomach pain.


Pomegranates and Fat Loss: What you need to know

There are a number of obvious health benefits associated with the pomegranate – it’s a potent antioxidant high in fiber, vitamins and minerals which will provide some essential nutrients to your diet.

But that doesn’t mean it’s a great fat burner.

Research has suggested that by adding them to your diet you can decrease a variety of risk factors including high blood pressure and cholesterol, help you to regulate blood sugar and decrease inflammation- all great benefits…

Whether these benefits transfer to increased fat loss is yet to be seen but ultimately it provides a good alternative to more sugary, unhealthy alternatives.

If you want to ensure effective fat loss from the food in your diet, Pomegranate isn’t your best solution. 


What does work for fat loss?

As we’ve said earlier, there are plenty of options out there if you’re looking for reliable fat burning nutrients – and a good place to start is with Instant Knockout.

A premium fat burner on the market that supplies the body with a good source of the nutrients it needs to support:

  • Increased Fat Loss – Contains potent themogenics that melt away unsightly fat
  • More Energy for Training – Get more out of your workouts during a low calorie diet
  • Stomp out Hunger – Feel fuller and more satisfied after a meal
  • Improved Physique – Have that sculpted chiseled look

And with 4 servings a day, Instant Knockout will keep you constantly supplied with what you need for day-long fat burning.


Learn More about Instant Knockout


References

  1. V. Monica, H. Raquel L Pinyi, and B. R. Josep, “Preventive and prophylactic mechanisms of action of pomegranate bioactive constituents,” Evidence-Based Complementary and Alternative Medicine, vol. 2013, Article ID 789764, 18 pages, 2013
  2. Joseph SV, Jacques H, Plourde M, Mitchell PL, McLeod RS, Jones PJ. Conjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic men. J Nutr. 2011;141:1286–91. doi: 10.3945/jn.110.135087.
  3. Venkatramanan S, Joseph SV, Chouinard PY, Jacques H, Farnworth ER, Jones PJ. Milk enriched with conjugated linoleic acid fails to alter blood lipids or body composition in moderately overweight, borderline hyperlipidemic individuals. J Am Coll Nutr. 2010;29(2):152–9
  4. E. P. Lansky and R. A. Newman, “Punica granatum (pomegranate) and its potential for prevention and treatment of inflammation and cancer,” Journal of Ethnopharmacology, vol. 109, no. 2, pp. 177–206, 2007.
  5. Mirmiran, P et al. Effect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trial. British Journal of Nutrition (2010), 104, 402–406
  6. Zarfeshany, A et al. Potent health effects of pomegranate. Adv Biomed Res. 2014. 3: 100
  7. Sohrab, G et al. Effects of pomegranate juice on consumption on inflammatory markers in patients with type 2 diabetes: a randomized, placebo-controlled trial. J Res Med Sci. 2014; 19(3): 215-20
  8. Mohan M et al. Effect of pomegranate juice on Angiotensin II-induced hypertension in diabetic Wistar rats. Phytother Res. 2010;24:S196–203