Planning For a Weight Loss Diet? You Cannot Skip on Flax Seeds!
The teeny-tiny nutritional powerhouses are popular for their weight loss benefits. On top of their impressive health benefits, these miracle seeds can help you shed pounds faster.
Flax seeds, also called ‘Alsi ke Beej’ in India, are brown-golden seeds taken from flax plants. They are rich sources of antioxidants, omega-3 fatty acids, and fiber, together these ingredients boost weight loss.
Let’s unravel if you can use flax seeds for weight loss, its safety, and side effects:
Nutritional Value of Flaxseeds
According to the US Department of Agriculture, a tablespoon of flaxseeds is packed with:
- 37.4 calories
- 1.28g protein
- 2.95g fat
- 1.91g fiber
- 2.02g carbs
As for nutritional potency, here’s what it contains:
- 27.4mg magnesium
- 56.9mg potassium
- 17.8mg calcium
- 44.9mg phosphorus
- 6.09mcg folate
- 45.6mcg zeaxanthin and lutein
Also, it also offers tyrosine, lignans, tryptophan, tyrosine, valine, and healthy fats.
Let’s look at the 4 Benefits of Flaxseeds for Weight Loss:
1. Prevents Constipation
Being a good source of soluble and insoluble fiber, flax seeds not only keep you feeling satiated for longer but regulate digestive functions. The insoluble fiber promotes good gut bacteria to grow. This helps improve metabolism and prevent constipation.
2. Protein Power Pack
Flax seeds are full of proteins. Surprisingly, it delivers all 8 kinds of essential amino acids, which makes the seeds a complete protein pack.
3. Anti-Inflammatory Properties
Flax seeds contain a good amount of anti-inflammatory omega-3 fatty acid (or alpha-linolenic acid) and omega-6 fatty acid (or linoleic acid). These anti-inflammatory fatty acids prevent obesity and promote metabolism. Moreover, omega-3 fatty acids are heart-healthy and prevent many ailments such as type II diabetes and cancer.
4. Prevent Obesity
Flaxseeds have more than 800 times more lignans than other plants, which are rich in estrogen and antioxidants. The antioxidants combat free oxygen radicals that are responsible for cell damage and inflammation.
A Nutrition Journal published research also confirmed that consuming about 40g of flaxseed powder reduces inflammation and prevents diabetes. Inflammation is one of the major reasons behind obesity, insulin resistance, and diabetes.
Lignans also help you lose weight by improving the functions of fat-metabolizing cells.
3 Other Health Benefits of Flax Seeds
Some of the complimentary health benefits of flax seeds will make you add these to your diet:
1. Improved Cholesterol
People struggling with obesity often experience bad cholesterol. According to research, regular use of flax seeds improves good cholesterol levels. It can help reduce your cholesterol with regular use.
2. Reduced Waistline
Flax seeds are the perfect diet food to lose inches. In a study, participants with metabolic syndrome and healthy individuals consumed flaxseeds regularly. Both groups showed a significant decrease in the waistline. So, the tiny nutrient-rich seeds can help loosen up those pants for real.
3. Low-Calorie Count
A tablespoon of flaxseeds (crushed) contains as much as 55 calories. On the brighter side, the nutrition lighthouse delivers 18g of protein and an ample amount of dietary fiber to promote satiety for longer. Thus, due to calorie deficit, your body burns stored fat, melting away extra pounds.
How to Use Flaxseed for Weight Loss?
It’s best to add flax seeds in cereals, snacks, and meals that are rich in healthy fats and protein. It improves satiety and slows down the breakdown of flaxseeds energizing you for longer. But be sure to stay hydrated throughout the day to prevent constipation.
You can also eat or prepare a flaxseed drink to have on an empty stomach. The morning snack will activate your digestive system to absorb all your food nutrients and keep you active throughout the day.
How Much Flaxseed to Eat for Weight Loss?
Most studies have found that consuming 30g of whole flaxseeds over a period of 12 weeks is effective for weight loss. The weight loss seeds are effective for obese or overweight individuals, who are struggling with stubborn fat or unhealthy habits of overeating.
Flax seeds for weight loss are the healthiest and most proven snacks to promote satiety and prevent overeating. Eating these first thing in the morning not only kick-starts the weight loss process but gives you a great energy boost. Also, eating flaxseeds will help improve your health and well-being in tons of ways.