Among all the authentic methods of weight loss, flaxseeds are one of the most effective foods that help you lose extra kilos. Enriched with fibre, Omega 3 fatty acids and anti-oxidants, flaxseeds increase your body’s efficiency to lose weight. These tiny brown seeds with distinct flavour are obtained from the flax plant, whose fibre is used to produce linen.
Flaxseeds are a win-win superfood, known for their high nutrient content and amazing health benefits. The tiny brown seeds, also known as linseeds have gained immense popularity lately, but they are actually the oldest crops being cultivated since the beginning of civilization.
Rich in omega-3 fatty acids, fibre, these small seeds are known to improve your digestion system, reduce the risk of heart disease, type 2 diabetes, and cancer too. Apart from that, these seeds can help to speed up the weight loss process. Many weight observer trying to lose kilos by adding flaxseeds to their diet to speed up the metabolism and drop some kilos. But to gain maximum benefit from these seeds you need to consume them in the right way.
If you want to lose weight fast, you’d need a healthy diet and a disciplined exercise routine. Fitness experts say that adding a teaspoon of flaxseed in your diet will help you reach your goals faster.
Now that more and more people are becoming more health-conscious and aware of the food they consume flaxseeds have grown in popularity. This is no surprise because they offer plenty of health benefits. When it comes to the benefits of flaxseeds, weight loss is one of the biggest and one we will discuss in detail.
However, the key to losing weight is in understanding the too many dos and don’ts of the best weight loss exercises and the diet you follow. On this weight loss journey, it is important that you add a few superfoods that will help you along the way.
Benefits of flaxseeds for weight loss
As we have just mentioned, flaxseeds benefits are numerous. These are considered superfoods, meaning that they have plenty of healthy properties, making them essential in our daily diet. Below, we discuss these benefits in detail.
- Great source of Omega 3 fatty acids
The reason flaxseeds are referred to as essential fatty acids are that they can only be obtained from healthy food sources. They are loaded with two essential fatty acids, omega-3 and omega-6. These essential fatty acids obtained from flaxseeds are converted to phospholipids, an integral part of the cell membrane structure. Once we ingest them, omega-3 and omega-6-fatty acids get converted to prostaglandin, which balances the metabolism.
Prostaglandins derived from omega-3 fatty acids help in reducing inflammation. Inflammation can induce weight gain as it can increase oxidative stress. Flaxseeds is also a good source of thermogenic, which is the fat burning compound,” says nutritionist Janvi Chitalia.
- Dietary Fibre
Flaxseeds are a great source of dietary fibre. Dietary fibre is classified into two categories- soluble and insoluble. The soluble fibre produces a gel-like substance which when encounters the digestive juices and water, slows down the food absorption in your colon and in turn, makes you feel fuller for a longer time.
The insoluble fibre helps in promoting the good gut bacteria which aids digestive health and increases your metabolic rate.
Adding more fibre to your meal makes you feel full for longer periods. Flaxseeds have about 27.3gms of dietary fibre. Flaxseeds make you feel full sooner, thus helps you avoid piling on unnecessary calories.
- Proteins helps lose weight
Flaxseeds are rich in proteins (about 100gms of flaxseeds contains 18gms of protein). So, when you consume a teaspoon of flaxseeds, along with dietary fibre, the protein content suppresses your appetite. This prevents you from overeating, thereby helping you in losing weight.
Flaxseeds contain plenty of plant-based, high-quality proteins which are rich in glutamic acid, aspartic acid, and amino acids. Various studies have shown that protein from flaxseeds can improve and strengthen the immune system, prevent the development of tumours, lower cholesterol levels and also have antifungal properties.
- Flaxseeds may be able to lower cholesterol levels
Flaxseeds benefits include their ability to improve cholesterol. A study conducted on people with high cholesterol found that those who consumed flaxseed powder every day for a period of three months experienced lower cholesterol levels by as much as 17%, while the “bad” LDL (low-density lipoproteins) cholesterol was decreased by nearly 20%.
Another study found that people with diabetes experienced an increase in the “good” HDL (high-density lipoproteins). cholesterol by 12% when they took one tablespoon of flaxseed powder every day for one month. This implies that flaxseeds are also great for people with type 2 diabetes.
- Lignan In Flax Seeds Flush Out Toxins
Antioxidants, which are also called lignans are abundant in flaxseeds. Though they don’t have a direct link to weight loss, but they enhance the cell functioning as your body burns fat. Lignans also provide nutritional support and protects against free radicals.
“Flaxseeds contain 8 times more lignans than sesame seeds. Lignans also lower glucose levels which contribute towards weight loss,”.
- Flaxseeds may help lower the risk of cancer
Flaxseeds are very rich in lignans, which are plant compounds that have both estrogen and antioxidant properties. Both of these are known to lower the risk of developing different types of cancer and are also extremely useful in improving overall health. The content of lignans in flaxseeds is up to 8000 times higher compared to other plant foods.
Studies have shown that daily consumption of flaxseeds can result in a lower risk of developing breast cancer, prostate cancer, colon cancer, and skin cancers. For the last two, more research is required.
- Low Carb
Flaxseeds are low in starch and sugar, hence they are not high on calories. Eating them regularly is good for your health and helps in losing weight.
As far as low carb and keto diets go, flaxseeds are certainly friendly for these diets. This is because they net out and about 2 grams of carbs in an average serving. Flaxseeds are also pretty healthy, which is nice to hear for diets including the low carb and keto diets.
This is how you can use flaxseeds to lose weight.
Not many of us know that ground flaxseeds or milled flaxseeds are more effective for losing weight. This is because the whole flaxseeds make it difficult for the digestive system to absorb all the nutrients present in them. On the other hand, ground flaxseeds are easily absorbed and there are more chances that you get the essential fats, proteins and dietary fibre present in them.
How much flaxseeds are required to lose weight?
To get rid of extras kilos it is important to consume good sources of protein and there is nothing better than flax seeds. 100 grams of seeds contains 18 grams of protein. This essential macronutrient helps to repair cells and build muscles.
The tiny brown seed is loaded with fibre called mucilage. Consuming fibre can help to crush hunger and prevent you from indulging in unhealthy munching.
As flaxseeds are nutrient-rich, a tablespoon is enough. According to the health experts, one tablespoon of flaxseeds per day helps in losing weight. This also improves your overall health. However, excessive fibre intake can cause diarrhoea or nutrient malabsorption. Thus, you need to limit your intake of flax seeds if you are already eating high amounts of fibre through fruits, vegetables and whole grains.
How to consume it
Water- 1 glass
Flaxseeds- 1 tablespoon
Lemon- 1 tablespoon
Jaggery- 1 tablespoon
Method: Add a glass of water and 1 tablespoon of grounded flax seeds into a deep pan. Let the water boil for 2-3 minutes. Turn off the gas and pour the drink into a cup. Add 1 tablespoon of lemon juice and jaggery to improve the taste.
There are plenty of ways on how to eat or consume flaxseed. They can be consumed either whole or ground. They can also be taken in the form of flaxseed oil. You can try these if you want to incorporate flax seeds in your daily diet:
- Sprinkle little amount of flaxseeds seeds over a breakfast cereal or you can also stir it into hot oatmeal bowl.
- You can also add 1 tablespoon of flax seeds into your smoothie.
- You can also use flaxseed oil to make an omega-3-packed salad dressing.
- Use flaxseeds in the dressing of tuna, chicken or egg salad.
- Garnish soups with a tablespoon of ground flax seed. They will give you a slight nutty flavour and delicious crunch.
- Stir some ground flax seeds into a hearty casserole, chili or stew.
- Add ground flax seeds to the batter of muffins, breads, cookies, and cakes.
- Add flaxseeds to your meat dishes such as chicken, beef and fish.
Precautions and Tips:
- Talk to your doctor before consuming flax seeds for weight loss treatment.
- Avoid consuming flax seeds if you have an upset stomach.
- Avoid flax seeds if you have IBS (Irritable Bowel Syndrome) or IBD (Inflammatory Bowel Disease).
- Be careful if you are experiencing any hormonal imbalances or endometriosis as flax seeds can imitate the action of estrogen.
- Do not consume these seeds if you are pregnant or breast feeding.
- Avoid consuming them if you are on blood-thinning medication as flax seeds slow down blood clotting.
- Consume just 1 tablespoons of flax seeds per day. Do not overdose on flax seeds to lose weight quickly.
- Drink 3 litres of water every day. Drink 4-5 litres of water if you work out.
- Exercising regularly is a must when it comes to losing weight. Work out at least 3-4 hours with proper diet for great results.
Flaxseeds are super seeds that have plenty of benefits for your overall health, and can also significantly aid in weight loss. They provide plenty of nutrients to the body, thus, strengthening the immune system and preventing the development of various diseases. The best part is that they can be consumed in a number of ways, whole or ground.
But you also need to monitor flax seed dosage and what you eat. Talk to your doctor before consuming flax seeds to lose weight. Keep up the eagerness and get fit.
However, it is important to keep in mind that these are not miracle workers. You should ensure a healthy diet and also exercise regularly if you wish to lose weight effectively.