Is Pomegranate Good for Weight Loss? 

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Dr. Pakhi Sharma, MBBSGeneral Physician, 6+ Years
Published On : 27-Jun-2022Read Time : 4 minutes
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Pomegranate or anar is one of the healthiest and yummiest fruits that you would know. It is a delight to see and to munch on, isn’t it? This sweet, tart fruit holds a number of seeds (arils) that you can relish. However, is pomegranate good for weight loss? Yes, adding pomegranates to your diet can prove to be beneficial if you are trying to lose weight. Read on to know how pomegranate is good for weight loss.

Contents:
  • Pomegranate: Calories & Nutritional Benefits
  • Pomegranate For Weight Loss: Does it Work?
  • Pomegranate: Benefits for Weight Loss
  • How to Use Pomegranate for Weight Loss?
  • Which is the Best Time to Eat Pomegranate for Weight Loss?
  • How Much Pomegranate Should I Eat in a Day for Weight Loss?
  • Risks of Overconsumption of Pomegranate for Weight Loss
  • Don’t Have Time To Read?
  • FAQs

Pomegranate: Calories & Nutritional Benefits

Pomegranates are packed with essential nutrients that are beneficial to your overall health. Let’s take a look at the nutritional information in ½ cup (87 g) of pomegranates.

Nutrient

Amount

Calories

72 kcal

Carbohydrates

16 g

Fibre

3.5 g

Fat 

1 g

Protein

1.5 g

Sodium

2.6 mg

Potassium

205 mg

Pomegranate For Weight Loss: Does it Work?

Pomegranates, in their whole fruit form, are low in calories and high in vitamins and minerals. They also contain a healthy amount of fibre and polyphenol compounds that can aid in weight loss.  Adding pomegranates to your weight loss diet can accelerate weight loss, improve digestion, and help prevent chronic health conditions such as high blood pressure. Let’s understand in detail how this fruit can be a part of your diet for shedding weight.

Pomegranate: Benefits for Weight Loss

Here’s how pomegranates are apt for weight loss:

Low in Calories

One of the most attractive qualities of pomegranates is that they are low in calories. One average-sized pomegranate (282 g) contains 234 calories. Therefore, you can add them to your daily diet without worrying about your calorie count. To lose weight, it is essential that you are on a calorie deficit. Therefore it is important to add foods that are low in calories to your weight loss diet. In this case, pomegranates would be a perfect choice.

Packed with Nutrients

Pomegranates are a rich source of nutrients such as folate, vitamin K, vitamin E, vitamin B6, and potassium. These nutrients are essential for maintaining body weight as they help maintain a healthy metabolic rate, which would help your body burn more calories. Burning more calories than you consume is the key to losing weight. 

Rich in Fibre

Foods that are high in fibre, such as pomegranates, play an important role in weight loss. Fibre absorbs water and tends to swell up in your stomach and intestine. Thus, fibre-containing foods can keep you full for long periods and prevent the need for frequent snacking. This in turn helps in controlling your calorie intake and promotes weight loss. Fibre is also essential for maintaining a healthy digestive system. 

High in Antioxidants

Pomegranates are high in antioxidants. Antioxidants are compounds that protect your body from the damage caused by harmful free radicals. If your body is unable to process and eliminate free radicals efficiently, it can damage your cells and affect the functioning of your body. 

Antioxidants work by neutralising these free radicals and contributing to your overall health. They also have metabolism-boosting properties which help in weight loss. Including antioxidant-rich foods in your diet is therefore a smart way to shed weight and lose fat.

Contains Polyphenol Compounds

Pomegranates are known to be rich in polyphenols (mainly anthocyanins), which are known to be natural fat burners. Polyphenols are a group of biologically active compounds found in plants. These compounds contribute to your overall well being. 

They promote weight loss by boosting your metabolism and helping your body burn more calories. Therefore, a diet rich in polyphenols can aid in weight loss and reduce the accumulation of fat in the body. 

How to Use Pomegranate for Weight Loss?

There are various ways to incorporate pomegranate into your daily diet:

  • Have half a cup of pomegranate arils as a snack in between meals.
  • Add them to your salads with other fruits and vegetables.
  • Sprinkle a handful of pomegranate seeds in your yoghurt.
  • Add half a glass of pomegranate juice to your salad dressing to improve its nutrients and taste.

Which is the Best Time to Eat Pomegranate for Weight Loss?

You can have pomegranates at any time of the day. It is highly nutritious and low in calories, making it a perfect addition to your weight loss diet. However, consuming the fruit or its juice in the morning is considered more beneficial while trying to lose weight.

How Much Pomegranate Should I Eat in a Day for Weight Loss?

You can consume 250 to 300 grams of pomegranate (1 cup of arils) in a day. Consuming pomegranate juice is also an effective way to reap its health benefits. However, consuming the whole fruit is more beneficial as the fibre content in the juice is much lower.

Risks of Overconsumption of Pomegranate for Weight Loss

Though pomegranates are a great source of vitamins and minerals, consuming more than the recommended quantity in a day may result in unwanted side effects. Overconsumption may cause problems with digestion (such as gas or bloating). A very high intake of pomegranate seeds may also increase the risk of intestinal blockage with severe constipation.

Don’t Have Time To Read?

  • Pomegranates, in their whole fruit form, are low in calories and high in vitamins and minerals. They also contain a healthy amount of fibre and polyphenol compounds that can aid in weight loss. 
  • Adding pomegranates to your weight loss diet can accelerate weight loss, improve digestion, and help prevent chronic health conditions such as high blood pressure.
  • You can consume 250 to 300 grams (1 cup of arils) of pomegranate in a day. Consuming pomegranate juice is also an effective way to reap its health benefits. However, consuming the whole fruit is more beneficial as the fibre content in the juice is much lower.
  • You can have pomegranates at any time of the day. However, consuming the fruit or its juice in the morning is considered more beneficial while trying to lose weight.
  • Overconsumption of pomegranates can cause problems with digestion (such as gas or bloating) and result in constipation.
  • Use the Phable Care App to consult India's leading nutritionists and dieticians to get real-time remote care from the comfort of your home. Check out our store to order healthy treats, weighing scales, fitness bands, and more! We also have a Weight Management Program which provides 360º care. Start your weight management journey with Phable.

Frequently Asked Questions

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