Components to help you shed pounds
It is general knowledge, that certain nutrients and components are better at helping you reach your weight loss goal (like omega 7 for weight loss). Numerous studies have proven that in order to successfully shed pounds without harming your health, you should stick to a healthy and well-balanced nutrition plan, which creates a caloric deficit, meaning that you consume less calories than you burn. Such a diet should include vitamins and minerals, proteins, complex carbs, and unsaturated fats (3).
Despite their bad rep, fats are essential for many biological processes and an overall optimal health. For instance, Omega-3 fatty acid reduces the level of “bad” LDL cholesterol and lowers the risk of cardiovascular diseases (1). Such properties may be found not only in Omega-3, but also in its less famous counterpart Omega-7 fatty acid, which has catapulted in popularity in recent years. A lot of people begin to wonder whether they can use Omega 7 for weight loss. If you are also itching to find out more about this dark horse of fatty acids, read on.
Facts about using Omega 7 for weight loss
No matter how hard it is to shake off this age-old notion that fat makes you pack on pounds, it’s time to leave all the misconceptions behind and lift the fog off this powerhouse nutrient. If weight loss and sound health score the top spots on your wish list, you should cross saturated and trans fats off your menu if you want to cut the risk of heart disease (7).
That is why you should substitute saturated fats with healthy poly- and monounsaturated fats. And the Omega 7 belongs to the latter category. Another name for this component is palmitoleic acid and it has proven to be health beneficial. It possesses anti-inflammatory properties (9) among others and can reduce the risk of numerous diseases while helping you trim a couple of inches of unwanted fat. The palmitoleic acid has also been discovered to be a lipokine, meaning that it acts as a hormone (11).
Benefits of Omega 7 for weight loss and health
The existing research implies that Omega 7 is health beneficial and quite effective at helping to manage weight. Here are some of the positive effects of palmitoleic acid:
Increases insulin sensitivity
A healthy body is sensitive to insulin – a hormone that controls the level of glucose in your blood, in other words, it is responsible for your blood sugar levels. Developing insulin resistance leads to type 2 diabetes, which in turn increases the risk of heart diseases. Studies show that palmitoleic acid may promote your insulin sensitivity, thus reducing the chance of type 2 diabetes and adding to a more efficient metabolization of glucose (2).
Keeps your hunger at bay
One of the reasons why palmitoleic acid is beneficial for weight loss is that it wards off hunger pangs. A study on rats has shown that consumption of Omega 7 fatty acids induced the feeling of satiation and enhanced the release of satiety hormones. It can also improve bowel movement and prevent weight gain (8).
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Promotes the fat-burning process and revs up metabolism
Palmitoleic acid has shown some positive effects on one of the key factors of a successful weight loss – metabolism (6). Besides that, it may improve another essential process – fat burning. Research shows that Omega 7 fatty acid decreases lipogenesis, making your body melt fat in order to obtain energy, instead of storing it (10).
Improves your skin
Besides improving your internal processes, and promoting weight loss, palmitoleic acid may also turn back the clock on your skin and recapture that supple and dewy look you once had. Research shows that Omega 7 fatty acid possesses anti-oxidation properties, which allows it to significantly improve skin cell regeneration and promote skin health (4).
Where can you find Omega 7?
Omega 7 is not essential, meaning that your body produces it and usually doesn’t require any additional supplements of that component. However, if you wish to increase its content in your body, you can find them in macadamia nuts, which are also rich in fiber, protein, thiamin, manganese, and copper. They offer a litany of benefits, such as: treatment of metabolic syndrome, decreased risk of heart disease and type 2 diabetes, weight gain prevention and a reduced feeling of hunger (12).
Other sources of Omega 7 include ikura (salmon roe) (13), cold-water fish, and buckthorn berries (5). It is recommended that you carefully choose which Omega 7 sources to consume, as it often is accompanied by the palmitic acid, which has shown to be harmful for your body. Experts recommend that if you buy a supplement of Omega 7 for weight loss, make sure that it doesn’t include the palmitic acid.
How much Omega 7 for weight loss should I use?
Researchers say that a daily consumption of as small a dose as 250 mg of purified Omega 7 may help the weight loss process along, boost your metabolism, and lower the risk of a number of diseases.
What is Omega 7 oil for weight loss?
Omega 7 oil is a supplement rich in palmitoleic acid, which offers a wide range of health benefits, including weight loss. When choosing such a supplement, make sure that it consists of a purified Omega 7 fatty acid, as such additional components, as palmitic acid, which is often found in the same food sources as palmitoleic acid, can derail all your progress.
Your diet plays a prominent role in the state of your health. Well-rounded nutrition is the key to a fit body and a clear mind. Sometimes nutrient-rich foods are not enough to keep your body in running order, that’s when supplements come into play. Although you may not have heard about the Omega 7 fatty acid before, it has always been produced by your body and helped you maintain your weight and support the body’s basic functions.
But what if you found out that you can use Omega 7 for weight loss? Studies imply that palmitoleic acid can significantly improve your wellness, reduce the risk of type 2 diabetes and cardiovascular diseases, boost your metabolic processes, and even improve your skin. Despite being unessential, you can still increase its content by adding some macadamia nuts, salmon roe, and cold-water fish to your diet. However, be sure to consume them in moderation, as they usually contain palmitic acid, which may be quite harmful.
If you want your weight loss plan to be efficient, don’t forget to do some exercise on the regular basis. Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Dietary fats: Know which types to choose (2019, mayoclinic.org)
- Differential effects of palmitate and palmitoleate on insulin action and glucose utilization in rat L6 skeletal muscle cells (2006, ncbi.nlm.nih.gov)
- Eat well (2019, nhs.uk)
- Effects of 7-MEGATM 500 on Oxidative Stress, Inflammation, and Skin Regeneration in H2O2-Treated Skin Cells (2018, ncbi.nlm.nih.gov)
- Fatty Acid Profile, Tocopherol, Squalene and Phytosterol Content of Walnuts, Almonds, Peanuts, Hazelnuts and the Macadamia Nut (2004, pubmed.ncbi.nlm.nih.gov)
- Implications of Palmitoleic Acid (Palmitoleate) On Glucose Homeostasis, Insulin Resistance and Diabetes (2017, pubmed.ncbi.nlm.nih.gov)
- Is saturated or unsaturated fat better for health? (2020, medicalnewstoday.com)
- Oral Administration of omega-7 Palmitoleic Acid Induces Satiety and the Release of Appetite-Related Hormones in Male Rats (2013, pubmed.ncbi.nlm.nih.gov)
- Palmitoleic Acid Has Stronger Anti-Inflammatory Potential in Human Endothelial Cells Compared to Oleic and Palmitic Acids (2018, pubmed.ncbi.nlm.nih.gov)
- Supplemental Palmitoleic (C16:1 cis-9) Acid Reduces Lipogenesis and Desaturation in Bovine Adipocyte Cultures (2012, pubmed.ncbi.nlm.nih.gov)
- The Role of the Novel Lipokine Palmitoleic Acid in Health and Disease (2017, pubmed.ncbi.nlm.nih.gov)
- What are macadamia nuts good for? (2019, medicalnewstoday.com)
- What to know about fish roe (2019, medicalnewstoday.com)