How to Use Black Seed Oil for Weight Loss Efficiently?
If you want to lose weight and improve your overall health, you should try black seed oil! With its appetite-reducing, fat-burning, and metabolism-boosting properties, it's one of the most valuable additions to a healthy weight-loss diet!
So, let’s explore the benefits of black seed oil for weight loss and learn how to use it effectively!
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What Is Black Seed Oil?
Black seed oil, also called black cumin oil or Nigella sativa oil, is a natural oil extracted from the seeds of the Nigella Sativa plant, native to Asia but grown all around the world. It has been used for thousands of years in traditional medicines like Ayurveda and Unani and in local cuisines.
Black seed oil contains many active compounds that benefit human health, including thymoquinone, which has powerful anti-inflammatory and antioxidant properties.
The health benefits of consuming black seed oil are numerous and largely studied by scientists. It is used to prevent and treat a wide range of medical conditions, including respiratory issues, digestive problems, skin conditions, immune system deficiencies, and even cancer.
In the U.S.A., black seed oil is widely available in both liquid form and supplement capsules.
Black seed oil nutrition facts
Like any oil, black seed oil is high in fat, totaling 14 grams per tablespoon. However, much of this fat is made of healthy unsaturated fats, including both monounsaturated and polyunsaturated fats. It is particularly rich in omega-6 and omega-9 fatty acids, essential for maintaining good heart health and reducing inflammation.
Black seed oil contains no sugar (carbohydrate) at all. Besides, it's an excellent source of vitamins and minerals in general.
Here is an essential nutrition facts table for one tablespoon (14 grams) of black seed oil:
|Total fat||14 g|
|Saturated fat||1.5 g|
|Monounsaturated fat||3 g|
|Polyunsaturated fat||9 g|
|Omega-6 fatty acids||8 g|
|Omega-9 fatty acids||3 g|
|Vitamin E||1.8 mg|
How Does Black Seed Oil Help with Weight Loss?
One of the many reasons people take black seed oil is because it's a natural and risk-free weight loss support. Its weight loss benefits come from its natural compounds and involve different metabolic actions, like reducing appetite, boosting metabolism, regulating blood sugar, and reducing inflammation.
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1. It reduces appetite
One efficient way black seed oil helps with weight loss is by reducing appetite.
A study published in the Journal of Diabetes and Metabolic Disorders found that overweight women who took black seed oil supplements for eight weeks had reduced levels of hunger and increased feelings of fullness compared to those who took a placebo.
This finding is exciting because people who struggle with being overweight often report feelings of hunger and lack of satiety, dealing with overeating and, eventually, weight gain. Therefore, by reducing appetite and increasing feelings of fullness, black seed oil helps consume fewer calories and lose weight.
2. It reduces body fat
One study published in the Journal of Complementary Therapies in Medicine found that women with obesity who received supplementation with 2000 mg of Nigella sativa oil had a “significant decrease in body fat mass and body fat percent."
Indeed, while black seed oil is very rich in fat, it only contains good healthy fats that the body efficiently metabolizes and quickly uses for energy.
The exact mechanisms by which black seed oil reduces body fat are not yet fully understood, and more research is needed in this area. However, researchers believe that thymoquinone, one of its main active compounds, may help regulate the expression of several genes involved in fat storage.
3. It boosts metabolism
Black seed oil is also proven to boost metabolism, a key to any weight loss program. A fast metabolism burns more calories and more efficiently than a body with a slow metabolism.
Metabolism is the natural and automated process by which the body converts food into energy and uses that energy for body functions (breathing, blood circulation, temperature regulation, muscle use, etc.).
It's a complex process involving many reactions, and there are different ways black seed oil boosts the metabolic rate, including improving insulin sensitivity and increasing energy expenditure.
A study published in the Journal of the International Society of Sports Nutrition found that athletes who took black seed oil supplements for four weeks had increased energy expenditure compared to those who took a placebo. This shows that black seed oil helps the body burn more calories and promotes weight loss.
Additionally, black cumin oil is also known to reduce oxidative stress, a factor that significantly contributes to metabolic imbalance and weight gain.
4. It regulates blood sugar
Black seed oil also helps regulate blood sugar levels by reducing insulin resistance, a complex mechanism involved in both type 2 diabetes and weight gain.
The research found that taking black seed oil supplements for 12 weeks reduced blood sugar levels in people with type 2 diabetes.
When blood sugar levels are stable, the body is less likely to experience sudden spikes and crashes in energy levels, which can lead to cravings for sugary or high-calorie foods. Additionally, stable blood sugar levels can help the body burn fat more efficiently, which also aids in weight loss and obesity prevention.
5. It has anti-inflammatory effects
Another way in which black seed oil helps with weight loss is by reducing inflammation in the body. Indeed, black seed oil has potent natural anti-inflammatory properties, mainly thanks to its active compounds like thymoquinone and thymohydroquinone.
Inflammation is directly linked to weight gain and obesity. When the body is in chronic inflammation, it can cause insulin resistance (as seen above), changes in appetite-regulating hormones (such as leptin and ghrelin), excess body fat, and metabolic syndrome, all contributing to weight gain.
While black seed oil can help you lose weight in many ways, remember that there's no such thing as a magic ingredient. Like any other weight-loss supplement, it only works if taken correctly and along with a healthy, nutritionally balanced, weight-loss diet and physical exercise.
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How to Use Black Seed Oil For Weight Loss?
As usual, there’s no “one-size-fits-all answer” about using black seed oil for weight loss. The best method, dosage, and frequency depend on each individual. However, here are some general guidelines for taking black seed oil for weight loss purposes:
- Ask for your doctor's advice: Black seed oil is a safe, risk-free, natural ingredient. However, it’s potent and may interfere with some medications or underlying conditions. Always ask for your doctor’s advice before initiating any weight-loss diet to ensure it’s safe for you.
- Start with a small dose: Like any health or weight-loss supplement, it's best to start with a small amount of black seed oil, such as one teaspoon per day. It gives time for your body to adjust before you can gradually increase the dose if needed.
- Consider taking black seed oil capsules: Black seed oil is available in supplement form, which can be a convenient way to incorporate it into your weight loss program. Alternatively, if you don’t mind its bitter taste, you can use the oil the cook or add it to foods or drinks.
What’s the best black seed oil dosage for weight loss?
The best black seed oil dosage depends on your needs, age, weight, and medical situation. However, 1 to 2 teaspoons of black seed oil daily is a safe yet efficient dosage for most adults.
If you're taking black seed oil capsules, check the serving size on the package. Organics Nature's black seed oil softgel pills contain 1000 mg of cold-pressed premium quality Nigella sativa oil. We recommend taking 2 capsules a day.
What’s the best time to take black seed oil for weight loss?Again, there’s no “one-size-fits-all answer” here. The optimal time to take black seed oil for weight loss depends on individual preferences and lifestyle. But you may consider the following points:
- It’s best to take black seed oil with food, as it helps improve absorption.
- Taking black seed oil in the morning may be more efficient for weight loss as it can boost metabolism throughout the day.
- Some people prefer taking black seed oil in the evening, as it promotes relaxation and improves sleep quality.
Finding the correct form, dosage, and time to take black seed oil for weight loss naturally involves some trial and error, as each person may respond differently based on their unique circumstances.
What about you? Have you tried taking black seed oil for weight loss? How was your experience with it? Please feel free to share your feedback and insights below.
 Sara Safi, Elham Razmpoosh, Hossein Fallahzadeh, Mahta Mazaheri, Nooshin Abdollahi, Majid Nazari, Azadeh Nadjarzadeh, Amin Salehi-Abargouei, The effect of Nigella sativa on appetite, anthropometric and body composition indices among overweight and obese women: A crossover, double-blind, placebo-controlled, randomized clinical trial, Complementary Therapies in Medicine, Volume 57, 2021, 102653, ISSN 0965-2299, https://doi.org/10.1016/j.ctim.2020.102653
 Hamdan A, Haji Idrus R, Mokhtar MH. Effects of Nigella Sativa on Type-2 Diabetes Mellitus: A Systematic Review. Int J Environ Res Public Health. 2019 Dec 5;16(24):4911. doi: 10.3390/ijerph16244911. PMID: 31817324; PMCID: PMC6950756.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950756/
  Mohit M, Farrokhzad A, Faraji SN, Heidarzadeh-Esfahani N, Kafeshani M. Effect of Nigella sativa L. supplementation on inflammatory and oxidative stress indicators: A systematic review and meta-analysis of controlled clinical trials. Complement Ther Med. 2020 Nov;54:102535. doi: 10.1016/j.ctim.2020.102535. Epub 2020 Aug 9. PMID: 33183658. https://pubmed.ncbi.nlm.nih.gov/33183658/