Flax Seeds for Weight Loss
Using flaxseeds for weight reduction might be beneficial to your health. Flaxseeds are high in essential elements that assist in fat metabolism. Fiber, omega-3 fatty acids, antioxidants, and protein are among these nutrients. However, you can only receive all of these advantages if you ingest flaxseeds correctly. Learn how to incorporate these small Seeds into your diet to help you lose weight, their advantages, and the precautions you must take when taking them. Continue reading!
Content In This Article
1. How Do Flax Seeds Aid Weight Loss?
2. How To Eat Flax Seeds For Weight Loss
3. Is Flax Seed Oil Helpful For Weight Loss?
4. Other Health Benefits Of Flaxseeds
5. Yummy Flax Seeds Recipes – Ways To Eat Flax Seeds
6. Precautions And Tips
7. Infographic: Flaxseeds: Nutrition And How To Consume
8. Frequently Asked Questions
How Do Flax Seeds Aid Weight Loss?
Flaxseeds can help you lose weight while also improving your health. Flaxseeds are high in nutrients that assist in fat metabolism. These nutrients include fiber, omega-3 fatty acids, antioxidants, and protein. All of these advantages, however, are only available if you ingest flaxseeds correctly. Learn how to incorporate these small seeds into your diet to promote weight reduction, their advantages, and the precautions you must take when taking them. Scroll down!
1. Flax Seeds Are Rich In Omega-3 Fatty Acid
Omega-3 fatty acids are abundant in flax seeds. The typical diet is high in omega-6 fatty acids, which upsets the usual omega-3 to omega-6 ratio. This causes persistent inflammation in the body and, as a result, weight gain. Flax seed consumption helps to balance the omega-3 to omega-6 ratio, lowering chronic stress and the potential of weight gain.
2. Dietary Fiber In Flax Seeds Increases Satiety
Dietary fiber is a carbohydrate that humans are unable to digest or absorb. It is found mostly in whole grains, nuts, vegetables, and fruits and comes in two forms: soluble and insoluble.
Flax seeds contain both soluble and insoluble fiber (mucilage gums) (lignin and cellulose). Soluble fiber generates a gel-like material in the digestive system, slowing food absorption. As a result, you will feel full for a long period. The insoluble fiber encourages the formation of beneficial intestinal microorganisms. The soluble dietary fiber is subsequently fermented by the gut bacteria, yielding short-chain fatty acids. In turn, these short-chain fatty acids aid in metabolism. Dietary fiber also increases the weight of the stool, which aids in constipation prevention.
3. Flax Seeds Are A Good Source Of Protein
Flaxseeds are high in protein, with 100 g containing around 18.29 g. Proteins aid in the development of lean muscle, which gives your body a thin and toned appearance. Muscles also have a bigger number of mitochondria (cell organelles that help convert glucose to ATP), which boosts your metabolism significantly.
4. Lignan In Flax Seeds Flush Out Toxins
Flaxseeds have 800 times the amount of lignans as other plants. These phenolic compounds function as antioxidants, scavenging free oxygen radicals. Free oxygen radicals are hazardous because they damage DNA, resulting in persistent low-grade inflammation. Obesity, insulin resistance, and type 2 diabetes are all the results of this. A Nutrition Journal study found that ingesting 40 g of flaxseed powder helped lower inflammation and insulin resistance.
5. Flax Seeds Are Low In Calories
Only 55 calories are in a tablespoon of ground flaxseeds. You also get 18 grams of protein and a lot of dietary fiber to keep you fuller for longer. With this technique, you may simply generate a calorie deficit, allowing your body to utilize the glycogen and fat stores.
How To Eat Flax Seeds For Weight Loss
These are the scientific reasons why flaxseeds are beneficial for weight loss. Now comes the topic of how to eat flaxseeds for weight reduction. Let us investigate!
Flaxseed powder or ground flaxseeds perform best for weight reduction. Grinding flaxseeds aids in the separation of the hull from the inner protein-rich seed component. The hull is often high in oils and fibers. Both are safe for humans to consume. Grinding it, on the other hand, makes it easier to digest.
To fine-tune your flaxseed consumption to lose weight, consume simply the seeds or both the seeds and the husk. Flaxseed oil has recently gained popularity in the market. Is flaxseed oil also beneficial for weight loss? Continue reading to discover out.
Is Flax Seed Oil Helpful For Weight Loss?
Yes, flaxseed oil can help you lose weight. This is why:
- Healthy Fat – Flaxseed oil (or linseed oil) is a good source of omega-3 fatty acids and alpha-linolenic acid (ALA).
- Relieves Constipation – Flaxseed oil contains laxative characteristics that might aid you if you have constipation on a regular basis. It promotes normal digestion by improving bowel movement.
- Reduces Inflammation – Flaxseed oil also aids in the reduction of C-reactive proteins, which cause inflammation. This is fantastic news since lowering inflammation increases your chances of losing weight.
Note: Cooking with flaxseed oil is not recommended. It may be used as salad dressing, as well as in dips and shakes.
Other Health Benefits Of Flaxseeds
Flaxseeds are also known for other health benefits.
- Lowers LDL Cholesterol: Omega-3 fatty acids and dietary fiber aid to promote heart health by lowering LDL cholesterol, or bad cholesterol.
- Constipation: Dietary fiber provides weight to the stool, making bowel movements easier.
- Boosts Immunity: The antioxidants in flax seeds can strengthen your immunity, defend against microbial infections, and may lower your risk of breast cancer.
- Anti-inflammatory Property: Flax seeds contain anti-inflammatory omega-3 fatty acids.
- Reduce Androgen Levels: PCOS is caused by hormonal imbalances and a bad lifestyle. Flax seeds may aid in the reduction of androgen levels and PCOS symptoms such as hirsutism.
- Antidepressant Action: Flaxseeds may help improve mood and control depression.
- Is Gluten-Free: Flax seeds do not contain gluten. As a result, if you are gluten intolerant, you can replace flax seeds with gluten-containing foods such as wheat, flour, and so on.
Flax Seed Recipes – Easy ways to include flaxseeds into your diet for weight loss!
1. Banana Oats Flaxseed Smoothie
Prep Time: 7 minutes, Cooking Time: 1 minute, Serves: 1
Ingredients
- 1 banana
- 2 tablespoons instant oats, ground
- ½ apple
- 1 cup milk
- 1 date
- 1 tablespoon ground flaxseeds
How To Prepare
- Chop the banana, apple, and date and toss them into a blender.
- Add milk and ground oats to the blender and give it a spin.
- Pour the smoothie into a glass.
- Add one tablespoon of ground flaxseeds and stir well.
2. Spinach Tuna Flaxseeds Salad
Prep Time: 3 minutes, Cooking Time: 5 minutes, Serves: 1
Ingredients
- 1 cup baby spinach
- ½ cup smoked tuna
- 1 tablespoon milled flaxseeds
- ½ cup cherry tomatoes
- 1 tablespoon chopped garlic
- 4 tablespoons extra virgin olive oil
- Juice half a lime
- 1 tablespoon Dijon mustard
- Salt to taste
- ½ teaspoon black pepper
How To Prepare
- In a high-rimmed pot, bring water to a boil. When the water begins to boil, add the salt.
- Cut the cherry tomatoes in half.
- Combine the baby spinach and garlic in a mixing bowl. Cook for around 2-3 minutes.
- Place the spinach and garlic in a dish of ice-cold water.
- Meanwhile, make the dressing by whisking together the extra virgin olive oil, lime juice, Dijon mustard, salt, and pepper in a bowl.
- Remove the young spinach from the cold water and place it in a basin.
- Toss in the smoked tuna and cherry tomatoes.
- Drizzle in the dressing and stir thoroughly.
- For lunch, sprinkle flaxseed powder on top and have a wonderful and nutty-flavored salad.
3. Lentil Soup With Flaxseeds Dinner
Prep Time: 10 minutes, Cooking Time: 10 minutes, Serves: 2
Ingredients
- ¼ cup yellow lentils
- 1 ½ teaspoons chopped garlic
- ¼ cup chopped tomato
- ¼ cup chopped onion
- 2 tablespoons flaxseed powder
- Salt to taste
- ¼ teaspoon black pepper
- 1 cup water
- 3 teaspoons extra virgin olive oil
- A handful of coriander leaves
How To Prepare
- Warm a soup pot with extra virgin olive oil.
- Add the chopped garlic after 30 seconds and cook until it becomes brown.
- Cook for a minute after adding the onions.
- Add the tomato, salt, and pepper to taste. Cook for a minute after thoroughly mixing.
- Mix in the lentils well.
- Pour in a cup of water. Cook for about 10 minutes with the lid on.
- Remove the soup pot from the heat and stir in the flaxseed powder. Stir well.
- Garnish with a few coriander leaves if desired.
Precautions And Tips
Take a look at the following precautions and tips for using flaxseeds for weight loss.
- Before ingesting flax seeds for weight reduction, see your doctor.
If you have an unsettled stomach, avoid eating flax seeds. - If you have IBS (Irritable Bowel Syndrome) or IBD, avoid flax seeds (Inflammatory Bowel Disease).
- If you have hormonal abnormalities or endometriosis, avoid flax seeds since they can mimic the effect of estrogen.
- If you are pregnant or breastfeeding, avoid eating flax seeds.
- If you are using blood thinners, avoid eating flax seeds since they impede blood clotting.
- Take no more than 1-2 teaspoons of flax seeds each day. To lose weight rapidly, do not overdo yourself on flax seeds.
- Consume 3 liters of water every day. If you exercise, drink 4-5 liters of water.
- When it comes to reducing weight, exercise is essential. Exercise for at least 3-4 hours every week.
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