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Flax Seeds for Weight Loss: Benefits, Uses, and How to Consume
Expert nutritionists recommend consuming flax seeds for weight loss, owing to their high fibre content, which keeps you satiated for a long time, thereby minimising your calorie consumption. Moreover, the high fibre activates the gastrointestinal system and relieves constipation, making flax seeds suitable for fat loss. They also help manage your blood sugar levels, preventing the body from storing fat and increasing your weight. Keep reading for more details about the nutritional value and benefits of flax seeds and ways to add flax seeds to your diet.
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What Are Flaxseeds?
Flaxseeds (Linum usitatissimum) or linseeds are tiny oil seeds rich in fibre. They are native to the Middle East and have existed for thousands of years. Their high fibre content, heart-healthy omega fats, and distinctive plant compounds have made them popular in the recent past among fitness enthusiasts. [1]
Rich in phytoestrogens (lignen), flaxseeds also help suppress appetite and manage cholesterol levels. They aid in weight loss, boost heart health, and help manage type-2 diabetes.
You can consume them as whole seeds, in their powdered form, or use flax seed oil. Using whole flax seeds for weight loss and using flax seed oil both have distinctive benefits and properties aiding overall well-being.
Nutritional Profile of Flax Seeds (Per 100 grams):
The nutritional profile per 100 gms of flax seeds for weight loss is given below [2]:
| Nutrient | Value (Per 100 grams) |
| Calories | 534 Kcal |
| Water | 7% |
| Protein | 18.29 gms |
| Carbohydrates | 28.88 gms |
| Sugar | 1.55 gms |
| Fibre | 27.3 gms |
| TotalFat
● Polyunsaturated Fat ● Monounsaturated Fat ● Saturated Fat |
42.16 gms
● 28.73 gms ● 7.53 gms ● 3.66 gms |
Health Benefits Of Flax Seeds For Weight Loss:
If you want to try using flax seeds for losing weight you must first understand the various benefits of eating flax seeds for weight loss. Here is all that you need to know about flax seeds for weight loss.
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High In Fibre:
Flax seeds are rich in fibre, and when you eat flax seeds for fat loss, they tend to absorb water in the digestive tract to form a gel-like substance, slowing down the digestion process. This keeps you satiated for longer hours, reducing cravings, as a result of which weight management becomes easier. [3]
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Rich In Omega-3 Fatty Acids:
Flax seeds and weight loss are synonymous with each other. Packed with alpha-linolenic acid, a type of omega-3 fatty acid, flax seeds boost fat metabolism. [4] This enhanced metabolic rate helps burn more calories, accelerating your weight loss process. The omega-3 fatty acids in flax seeds also reduce inflammation, further aiding fat loss.
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Protein Content:
Another reason why flax seeds help in weight loss is their plant-based, high protein content. [5] Your body burns more calories to digest protein, aiding fat loss. Further, protein also plays a significant role in building and maintaining muscle mass.
Additionally, the protein in flax seeds is a rich source of amino acids, glutamic acid, and aspartic acid, which play an important role in cognitive performance. [6] The protein in flax seeds also contributes to your mental well-being.
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Low In Carbs:
A low-carb meal plan keeps the insulin levels in your body regulated. [7] Flax seeds are low in carbs, which helps maintain your blood sugar levels. They help you reduce the intake of simple carbohydrates, which contribute to blood sugar spikes. This, combined with their high-fibre content further promotes stable blood sugar levels. This prevents your body from storing fat in the abdominal area.
Remember that while you cannot achieve quick weight loss with flax seeds, they indirectly contribute to your weight management efforts.
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Promote Hormonal Balance:
Flax seeds are good for weight loss as they help in hormonal balance. They are loaded with lignans [8], a nutritional component that mimics estrogen and aids by creating hormonal balance during menopause as well as in women suffering from PCOS. Hormonal imbalance can cause weight gain and inflammation.
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Improve Digestive Health:
Another indirect weight loss benefit from flax seeds is that they boost your digestive health [9] with the combination of soluble and insoluble fibre present in them. The insoluble fibre content enables easy movement of food in the digestive tract, eases bowel movements, and prevents constipation. Meanwhile, soluble fibre absorbs water to form a gel-like substance that slows down digestion. This aids in the effective absorption of nutrients, helping your body get the essential vitamins and nutrients from your meals. Improved digestive health ensures your body effectively absorbs nutrients, regulates your appetite, and enhances your metabolism supporting sustainable weight loss.
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Boost Metabolism:
The high amount of Alpha Linoleic Acid in flax seeds boosts your metabolic processes, especially fat-burning. As a result, the body starts to burn more calories, forming the basis of using flax seeds for losing weight. Besides, reduced inflammation and better hormonal balance also improve metabolic function. [10]
How To Eat Flax Seeds For Weight Loss?
The versatility and easy-to-use properties of flax seeds make them an ideal inclusion in your meal plans. Here are some ways you can make the best of flax seeds for weight loss:
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Soaked Flax Seeds For Weight Loss:
Consuming soaked flax seeds has several benefits and experts often recommend it for weight loss. Soaking the seeds for a few hours, preferably overnight, breaks the protective layer of mucilage that surrounds the seeds. This makes it easier for the body to assimilate the nutrients that flax seeds offer for weight loss. Flaxseeds also help lose belly fat.
Here is how you can consume soaked flax seeds for weight loss:
- Take a tablespoon of flax seeds in a glass bowl.
- The ratio of flax seeds to water for soaking the seeds is 1:3 (3 tablespoons of water for every tablespoon of flax seeds).
- Allow the flax seeds to soak for a few hours. It is better if soaked overnight.
- The seeds are ready to use when they transform into a gel-like substance.
- You can use the soaked seeds for smoothies, oatmeal, or yoghurt.
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Roasted Flax Seeds For Weight Loss
Roasted flax seeds for weight loss are easily digestible. The crunchiness and flavour of the roasted seeds make them more palatable and a popular choice for those who prefer tasty inclusions to their weight loss plan. Roasted flax seeds aid easier digestion and promote fat reduction, especially in the abdominal area.
Here is how you can roast some flax seeds:
- Heat a pan on a medium flame for 2 minutes.
- Spread the flax seeds on the pan and stir continuously.
- Allow the roasted seeds to sit for 15 to 20 minutes for them to swell.
- Sprinkle lemon juice for added taste.
Roasted flax seeds are often used in salads, curries, and soups. They also make for a good midday snack.
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Ground Flax Seeds For Weight Loss:
Ground flax seeds are available in grocery stores, but you can also make them at home. The process is pretty simple: Here is how you can grind them at home:
- Pour a cup of flax seeds into a blender and crush them into a fine powder.
- Store the ground flax seeds in an air-tight container for a longer shelf life.
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Flax Seeds In Warm Water For Weight Loss:
Soaking flax seeds in warm water aids the breakdown and assimilation of nutrients available in flax seeds. It helps avoid overeating as you are left feeling satiated for long.
- Add a tablespoon of flax seeds to warm water and stir it well.
- Let the mixture rest for 15-20 minutes or until the flax seeds swell adequately.
It is best to have this water on an empty stomach. Warm water helps stimulate the soluble fibre and keeps you full for a longer time throughout the morning.
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Flax Seeds In Salads And Soups:
Flax seeds are also a great addition to your soups and salads. They do not just improve the taste but also are a metabolic boost:
- To use flaxseeds in salads, you can either grind them or add them whole as a salad dressing for a crunchy and nutty flavour.
- You can also cook a spoonful of flaxseed meal (flax seeds with oil pressed out) in your daily soup to make it thick and tasty.
Precautions When Using Flax Seeds
There are many benefits of eating flax seeds for weight loss. But there are certain precautions you must keep in mind when including them in your weight loss plan:
- If you are on any medication, consult your doctor before adding flax seeds to your diet. For example – flax seeds decrease blood clotting, so do not consume them if you are on blood thinners [11].
- Nursing mothers and pregnant women should consume flax seeds only as per your doctor’s recommendation. Otherwise, they can affect hormonal balance and must be avoided during pregnancy.
- You should avoid using whole flax seeds as they are hard to digest and may strain your digestive system.
- Check your sugar levels before adding flax seeds to your diet, as they may tend to lower blood sugar levels [12].
- Make sure you drink plenty of water when you use flax seeds. Without water, your body cannot digest the excess fibre, which can lead to constipation and cramps.
Takeaway
Flax seeds are an ideal addition to your diet plan. Combining nutrient-dense foods and enough physical activity with flax seeds can reduce belly fat. For personalised guidance on using flax seeds for belly fat and weight loss, consult a dietician today and take the first step towards achieving a healthy, fit, and well-maintained body.
Frequently Asked Questions
If taste is your preference, then roasted flax seeds can be a nutritionally delicious addition to your diet. However, raw flax seeds for weight loss are considered better as you can derive the full gamut of nutrition.
To drink flax seeds for weight loss, you should mix one or two tablespoons of flax seeds powder with hot water and stir well. Keep it aside till it takes a jelly form and then consume it.
Flax seeds for weight loss are rich in fibre and protein and should preferably be eaten in the morning. This significantly increases the metabolism rate and aids in shedding the extra pounds.
Consuming flax seeds for fat loss among some people might increase bowel movements, cause gas, bloating and nausea.
The vitamins and minerals present in flax seeds are thiamine (vitamin B1), copper, magnesium, phosphorous, and molybdenum.
To derive maximum benefits, You should soak flax seeds for a few hours, preferably overnight.
You can use roasted, ground, or whole flax seeds for weight loss. You can add the soaked flax seeds to salads, soups, and curries. You can sprinkle ground or whole flax seeds with a dash of lemon as a salad dressing to enhance the flavour.
