In This Article
Facts Checked
Makhana for Weight Loss: How to Eat, Benefits & More!
Makhana, also known as Gorgon nuts, Fox nuts or phool makhana is considered a superfood. [1] Obtained from lotus seeds, it is famous for its nutritional benefits and health properties. It is a versatile food that you can consume in many ways and is a great choice on your weight loss journey. In this article, we will find out about the benefits of this superfood and how you can use makhana for weight loss.
In This Article
How Does Makhana Help In Losing Weight?
Owing to its low-calorie and high-fibre composition, makhana, or fox nuts, can support in weight loss. Eating makhana reduces hunger pangs and prevents you from overeating. Further, the protein content in makhana supports muscle mass and boosts metabolism. It has a very low quantity of unhealthy fats. All these factors make makhana a rich snack option for anyone aiming for weight loss.
Makhana Benefits For Weight Loss
People of all age groups can consume makhana for its plethora of health benefits – weight management being one of them. You can eat it as a snack, cook a curry, mix it with bread or include it in a dessert, making it a versatile food option. Let’s us look at some of the benefits of Makhana for weight loss. [2]
1.Low In Calories:
Makhana is the first choice of snack for people aiming to reduce weight. A 50 gms serving of dry-roasted makhana has approximately 180 calories, keeping you satiated for a long time.
2.High In Fibre:
Makhana has a high fibre content that helps maintain gut health. It aids digestion, prevents constipation, regulates blood sugar levels in the body and all these factors contribute to weight management.
3.Rich In Protein:
Makhana is rich in protein and aids weight loss by suppressing the appetite and preventing any urge to overeat. Additionally, when aiming for weight loss, it is critical to manage the muscle mass. The protein content in makhana can promote muscle repair and growth.
4.Low in Unhealthy Fats:
Makhana is low in dangerous and unhealthy fats, another reason why it is a healthy snack option for weight loss. It also provides the endurance you need when on a weight loss journey.
5.Nutrient Rich:
Makhana is not only delicious but also a nutrient-dense snack option. It has less calories but includes vitamins, minerals, and antioxidants.
How Much Makhana To Eat For Weight Loss?
When on a weight loss journey, choosing the right portion size is as important as choosing the right foods. While it is a healthy snack with low-calorie count, it is important to eat it in moderation. Frequent and large portions of makhana can still increase your calorie count intake and can result in weight gain. 30 to 40 grams of serving is ideal for someone aiming to lose weight. [3] Do note that if you are allergic to seeds or nuts, you should avoid consuming makhana.
What Is The Best Time To Eat Makhana For Weight Loss?
You can include the versatile makhana in your weight loss diet as mid-morning snack, a light evening treat, or even as a quick bite between meals. It is a light food yet satiating, which makes it a great alternative to unhealthy snack options.
How To Use Makhana For Weight Loss?
Here are some ways in which you can enjoy makhana:
-
Roasted Makhana:
Roasted makhana is a very popular snack in any Indian household. When on a weight loss diet, ditch ghee and simply dry roast it. Put a serving of makhana in a pan, dry roast them until they become crispy. It may take 3 to 5 mins on a low flame. You can add a pinch of salt and pepper to further enhance its taste.
-
Makhana In Salads:
Its crisp and crunchy texture makes it a good addition to a salad too. Pick and chop vegetables of your choice and add a handful of roasted makhana to enjoy! Add some lemon and black salt for taste.
-
Makhana Smoothies:
You can add a handful of makhana in milk with some cardamom, cinnamon and one or two dates for natural sweetness. A healthy smoothie is ready for you!
-
Makhana Curry:
This is common in Indian households, where you can replace paneer or potato with makhana.
Makhana Soup: This is a great option for winter. Boil or sauté your favourite, seasonal vegetables, and blend them. Crush some crispy makhana and add it to your soup.
Takeaway
Makhana offers several health benefits along with helping you lose weight. Make sure you include this versatile food in your meal plans. Do note that for sustainable weight loss, it is important to consume nutritious meals along with regular physical activity and healthy habits. Consult a nutritionist for a customised weight loss plan today!
Frequnetly Asked Questions
Yes, if consumed in the right manner and quantity, makhana can help burn fat naturally, supporting optimal weight loss. Packed with essential nutrients, it boosts metabolism, curbs hunger, and provides sustained energy throughout the day.
Yes, makhana with milk is a good option if you are trying to lose weight, but make sure you consume it in moderation.
No, makhana cannot replace a meal. While it is a healthy snack option, consuming only makhana as a meal can create a nutritional deficit.
Overconsumption of makhana can produce heat in the body.
Makhana can aid weight loss when consumed in the right form and proportions. Consult a nutritionist and include it in your weight loss plan to achieve maximum benefits.
Both are good for weight loss. Roasted makhana is a tastier option.
Avoid flavoured makhana when on a weight loss diet. To enhance taste, you can add a pinch of salt and pepper.
No, roasting makhana increases its nutritional value and enhances its taste.
Dry roasting the makhana on a low flame in a pan is the best way to consume it. Avoid adding ghee if you are specifically consuming makhana for weight loss.
Yes, you can eat makhana on an empty stomach.
