Did you know that flax seeds are a great way to lose weight? Aside from being low in calories and the perfect addition to your morning smoothie, flax seeds help suppress appetite and control blood sugar levels, all of which can play a role in weight. Learn how to eat flax seeds for weight loss in order to keep your body running optimally.
See, Is Flaxseed Gluten-Free and 14 Foods High In Estrogen
What are Flax Seeds?
Flax seeds are small, brown, or golden-colored seeds that come from the flax plant. The flax plant is a member of the Linaceae family, which includes over 200 different species.
The flax plant is native to the Mediterranean region but can now be found in many parts of the world.
Flax seeds are an excellent source of fiber, protein, omega-3 fatty acids, and antioxidants. All of these nutrients offer numerous health benefits.
Fiber can help to promote regularity and prevent constipation. Protein is essential for the growth and repair of tissues. On the other hand, omega-3 fatty acids are beneficial for heart health and cognitive function, while antioxidants protect cells from damage caused by free radicals.
Flaxseed oil is also available and can be used in cooking or taken as a supplement. The oil contains high levels of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that our body needs but cannot produce on its own. Including flaxseed oil in your diet can help to improve heart health, lower cholesterol levels, and reduce inflammation.
You can eat flax seeds whole, or you can grind them up into a meal or powder.
Flaxseed meal and powder can be used in baking or added to smoothies and other recipes. Flaxseed oil can also be used in cooking or as a dietary supplement.
How Do Flaxseed Promote Weight Loss?
Flaxseed is a versatile and nutritious seed that has many health benefits. When it comes to weight loss, flaxseed can be a helpful addition to your diet. Here are ways flaxseed may promote weight loss:
1. Its high fiber promotes satiety
Flaxseed is a source of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the intestine that traps cholesterol and other nutrients and carries them out of the body.
Insoluble fiber, on the other hand, helps keep the intestine healthy and promotes regularity.
When it comes to weight loss, soluble fiber is where flaxseed shines. This type of fiber has been shown to help with weight loss in a few different ways.
First, it slows digestion, so you feel full for longer after eating. Second, it binds to toxins and carries them out of the body before they can be absorbed. Finally, soluble fiber helps balance blood sugar levels by slowing the release of glucose into the bloodstream. All these factors help promote weight loss.
Additionally, the fiber in flaxseed has been shown to lower levels of the hunger hormone ghrelin in the body.
Ghrelin is known as the “hunger hormone” because it increases appetite. Therefore, by reducing ghrelin levels, flaxseed may help reduce hunger and promote weight loss.
In a study of obese women, those who consumed flaxseed powder with a meal had significantly lower levels of the hunger hormone ghrelin compared to those who did not consume flaxseed.
If you’re looking to add more fiber to your diet to lose weight, flaxseed is a great option.
2. Lignans promote metabolism
There are numerous benefits that flaxseed provides for weight loss. One of the most significant is its high levels of lignans. Lignans are a type of phytoestrogen that has been shown to help with weight loss in a few different ways.
First, lignans can help to reduce the amount of fat absorbed by the body. Studies have shown that those who consume more lignans tend to have less body fat than those who don’t. This effect is thought to be due to the way that lignans bind to certain receptors in the gut, preventing fat absorption.
In addition to reducing fat absorption, lignans also seem to boost metabolism. One study showed that women who consumed more lignans had higher levels of adiponectin, a hormone known to promote metabolism. Higher levels of adiponectin have also been linked with reduced appetite and increased weight loss.
3. Omega 3 fatty acids lower inflammation
Flaxseed is a rich source of omega-3 fatty acids, which have been shown to fight inflammation.
Inflammation has been linked to obesity and other chronic health conditions, so by reducing inflammation, flaxseed can indirectly promote weight loss.
Additionally, omega-3 fatty acids are known to improve metabolism and help the body burn fat more efficiently.
The lignans in flax seeds have also been shown to fight inflammation.
4. Flaxseeds are low in calories
When it comes to weight loss, low-calorie foods like flax seeds have been shown to be effective. Such foods help create a calorie deficit, which is necessary for weight loss to occur.
Additionally, low-calorie foods can help increase metabolism and reduce appetite, which is beneficial for weight loss.
5. They are high in protein
Numerous studies have shown that protein has powerful effects on appetite and weight loss.
First, protein increases satiety after meals. It takes longer to digest and absorb than other nutrients, so it keeps you feeling full for longer. This is important because it helps you eat less and lose weight in the long term.
Second, protein has a higher thermic effect than other nutrients. This means that your body burns more calories when digesting and metabolizing protein compared to fat or carbs.
Lastly, protein promotes muscle growth. When you lose weight, you typically lose both fat and muscle. However, eating enough protein can help prevent muscle loss and even build new muscle.
This is important because muscle tissue burns more calories than fat tissue. So, the more muscle you have, the higher your metabolism will be and the easier it will be to lose weight and keep it off in the long term.
Magnesium is a mineral that plays an important role in many bodily functions, including energy production, muscle contraction, and nerve function. It’s also been shown to play a role in weight loss.
Magnesium can help boost metabolism and promote fat burning. Additionally, magnesium can reduce appetite and cravings, making it easier to stick to a healthy diet.
Studies have shown that magnesium deficiency can lead to increased fat storage and insulin resistance, both of which can contribute to weight gain.
Conversely, adequate magnesium intake has been shown to promote weight loss. One study found that magnesium supplementation led to greater weight loss in overweight individuals than in a placebo.
Another study found that magnesium may help reduce food intake by promoting satiety. This effect was most pronounced in obese individuals who are also deficient in magnesium.
With one tablespoon of flaxseed containing over 10% of the RDA of magnesium, flaxseed is an easy way to increase your magnesium intake and boost weight loss.
7. It’s rich in protein
Protein is a macronutrient that is essential for the human body. It is the building block of muscle, bone, skin, and other tissues. Protein can also be used as a source of energy. The body needs protein to grow and repair tissue.
Protein promotes weight loss by helping you feel full and satisfied after meals. When you feel full, you are less likely to overeat or snack between meals.
Additionally, protein helps maintain muscle mass during weight loss. Muscle mass burns more calories than fat tissue, so preserving muscle mass can help boost your metabolism and promote weight loss.
8. Improves insulin sensitivity
Insulin Sensitivity is the measure of how sensitive your cells are to insulin. Insulin is a hormone that helps your body use glucose for energy.
The more sensitive your cells are, the better your body can process glucose from carbohydrates.
If you have insulin resistance, it means that your cells are less responsive to insulin. And if blood sugar can’t get into the cell, it can be stored as fat around the body, leading to weight gain.
Increasing insulin sensitivity can help reverse this process and make it easier for the body to use sugar for energy, leading to weight loss.
In one study, people with type 2 diabetes who took 30 grams of flaxseed daily for three months had improved insulin sensitivity and lower blood sugar levels.
How to eat flax seeds for weight loss
1. Add flaxseed meal or ground flaxseeds to your breakfast cereal or oatmeal
If you’re looking to add flaxseed to your diet to promote weight loss, consider adding it to your breakfast cereal or oatmeal.
Flaxseed meals or ground flaxseeds are a perfect way to add some extra protein and fiber to your morning routine, both of which can help with weight loss.
Add a tablespoon to your cereal or oatmeal, and you’re good to go!
You can also add it to yogurt or blend it in your smoothies.
2. Sprinkle flaxseeds on top of salads
When it comes to salads, you can never go wrong with adding a little bit of flaxseed on top. Not only do flaxseeds add a nice crunch to your salad, but they’re also packed with fiber and nutrients that can help with weight loss.
Adding just a few tablespoons of flaxseed to your salad each day can help you lose weight and keep it off for good.
3. Make homemade energy bars or granola using flaxseed meal
If you’re looking to add more flaxseed to your diet but don’t want to eat it straight up, there are plenty of other ways to incorporate it into your meals.
One easy way is to make your own energy bars or granola using a flaxseed meal. This can be a great snack to have on hand when you’re on the go or need a little something until your next meal.
4. Use ground flaxseed in place of bread crumbs when making vegan meatballs, veggie burgers, or other recipes that call for them.
If you’re looking to add more flaxseed to your diet and want to cut back on carbs, try using ground flaxseed in place of bread crumbs.
This swap is a great way to add nutrition and fiber while reducing calories. You can also use it as a topping for casseroles or baked goods.
5. Add a few tablespoons of flaxseeds to baked goods
Add a few tablespoons of flaxseeds to your next batch of muffins, pancakes, or waffles for an extra nutritional boost.
6. Stir some flaxseed meal into your chili or soup for added thickness
A flaxseed meal is a great way to thicken up your chili or soup without adding any unwanted calories.
Add a spoonful or two of flaxseed meals to your soup or chili and stir until combined. Flaxseed will help to thicken the soup or chili and add some extra fiber and nutrients while promoting weight loss.
7. Roast whole flaxseeds in the oven for a tasty and healthy snack
There are many ways to roast flax seeds, but one of the simplest is to preheat your oven to 350 degrees Fahrenheit. Then, spread a single layer of flax seeds on a baking sheet and bake for about 5 minutes, stirring occasionally.
Once roasted, you can add these healthy and delicious seeds to a variety of recipes or simply eat them as a snack.
Flax seeds are an excellent addition to any diet, but they’re especially helpful if you’re looking to lose weight. Thanks to their high fiber content, flax seeds can help you feel fuller for longer and curb your appetite.
They’re also a good source of protein and healthy fats, both of which are essential for weight loss.
What’s more, they’re low in calories and have been shown to boost metabolism and promote fat loss. So if you’re serious about shedding some pounds, be sure to add flax seeds to your diet!
Adding flax seeds to your diet is easy — sprinkle them on top of your cereal or oatmeal, add them to a smoothie, or bake them into bread or muffins. With so many ways to enjoy them, there’s no excuse not to give flax seeds a try!
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