According to a study of 2023, belly fat is among the major worries for Indians as obesity affects nearly fifty percent of the country’s adult population.
Even more, if not corrected on time, obesity can lead to critical health issues such as heart conditions, diabetes, and gall bladder problems. It also hikes up the death rate in an economy. As a result, people should exercise and eat well to control their body weight.
And when it comes to eating a healthy and balanced diet, it is important to incorporate nutritious food items to help you reach your weight loss goals faster.
This is where flaxseeds step in, and not only are they nutritious, they are also considered as a…wait for it.
A superfood!
Yes., these tiny seeds are a nutritional powerhouse and offer numerous health benefits, including weight loss.
And in this blog, we will delve into the science behind flax seeds and explore various ways to incorporate them into your diet for effective weight management. Discover the benefits of flax seeds for weight loss and enhance your journey to a healthier lifestyle.
Top 5 Flax Seeds Benefits for Weight Loss
Flax seeds have been termed as a superfood for various reasons. And when it comes to weight loss, their unique nutritional composition offers several benefits to users.
1. High fiber content
Flax seeds are a rich source of dietary fiber. They have both soluble and insoluble fiber present in them in large amounts. These fibers help us feel full which is important for controlling appetite and thus, helps reduce our overall calorie intake throughout the day.
This is because when you consume foods high in fiber, like flax seeds, they absorb water in the digestive tract and form a gel-like substance that slows down the digestion process. This results in a prolonged feeling of fullness that helps you resist the urge to snack on unnecessary and calorie-laden foods.
2. Omega-3 Fatty Acids
Flax seeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3 fatty acids are renowned for their role in supporting a healthy metabolism.
They help in the regulation of various metabolic processes in our body which includes fat metabolism. The presence of ALA in flax seeds helps boost the metabolic rate, enhancing the body’s ability to burn calories efficiently.
3. Lignans
Flax seeds contain high levels of lignans, a type of phytoestrogen with antioxidant properties. These compounds play a crucial role in hormonal balance, particularly by modulating estrogen levels in the body.
Hormonal imbalances can impact weight regulation, and the estrogen-like properties of lignans in flax seeds may help mitigate these effects.
4. Blood Sugar Regulation
The soluble fiber in flax seeds also contributes to the regulation of blood sugar levels. When you consume flax seeds, the soluble fiber forms a gel-like substance in the digestive tract, slowing the absorption of glucose.
This gradual release of sugar into the bloodstream helps prevent rapid spikes and crashes in blood sugar levels. And maintaining blood sugar levels is important for preventing energy swings and cravings for sugary or high-calorie junk food items.
5. Improved Digestive Health
The combination of soluble and insoluble fiber in flax seeds also promotes digestive health. Insoluble fiber adds bulk to stool, preventing constipation and supporting regular bowel movements.
A healthy digestive system is essential for nutrient absorption, ensuring that your body efficiently utilizes the vitamins and minerals from the foods you consume. Moreover, a healthy digestive system helps keep your metabolism active, which helps in burning calories.
How to Consume Flax Seeds for Weight Loss
There are different ways in which you can have flax seeds for weight loss. Flax seeds are extremely versatile and can be soaked, roasted, or sprinkled on food items.
Thus, if you are wondering, “How to eat flax seeds for weight loss?”, below are some easy ways to consume flax seeds to lose weight.
1. Soaked flax seeds for weight loss
Soaking flax seeds before consumption has several advantages, making it an effective strategy for weight loss. Flax seeds contain a protective layer of mucilage, a gel-like substance that surrounds the seeds. Soaking these seeds helps break down this layer, making it easier for the body to absorb the nutrients they offer.
Step-by-step process for soaking flax seeds for weight loss.
- Take a tablespoon of whole flax seeds.
- Place the seeds in a bowl or glass.
- Add 2-3 tablespoons of water for each tablespoon of flax seeds.
- Let the seeds soak for at least 2-3 hours, or preferably overnight.
The seeds will absorb the water and form a gel-like consistency, indicating they are ready for consumption. You can add these soaked flax seeds into your diet by adding them to smoothies, yogurt, or oatmeal.
2. Roasted Flax Seeds for Weight Loss
Roasting flax seeds not only enhances their flavor but also offers a crunchy texture that can be a satisfying addition to various dishes.
The roasting process helps break down the anti-nutritional compounds present in raw flax seeds, making them easier to digest. Moreover, roasted flax seeds are also easier to chew.
Step-by-step process for roasting flax seeds.
- Take a non-stick and heat it on medium flame for 2 minutes.
- Spread whole flax seeds on the pan and stir them with a wooden turner.
- Roast the seeds for about 5-7 minutes, or until they become fragrant and slightly golden.
- Allow the roasted flax seeds to cool before storing them in an airtight container.
You can enjoy these roasted flax seeds as a snack or can even spread them over salads, soups, or curries.
3. Flax Seeds with Warm Water for Weight Loss
Combining flax seeds with warm water is a simple yet effective way to support weight loss. Warm water helps in the breakdown and absorption of the nutrients present in flax seeds. It also promotes a feeling of fullness and reduces the chances of overeating.
Step-by-step process for preparing flax seeds with warm water.
- Take a tablespoon of whole flax seeds.
- Add the seeds to a glass of warm water (not boiling) and stir well.
- Let the mixture sit for 15-20 minutes, allowing the flax seeds to swell.
- Optionally, you can add a squeeze of lemon or a dash of honey for flavor.
Try to consume this mixture on an empty stomach early in the morning for maximum benefits. The warm water helps activate the soluble fiber in flax seeds and promotes a feeling of fullness that can last throughout the day.
Flax Seeds vs Chia Seeds for Weight Loss
Flax seeds and chia seeds are both considered superfoods. Flax seeds have a higher content of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which supports healthy metabolism and contributes to fat metabolism.
The high fiber content in flax seeds promotes satiety and helps in portion control and reduces overall calorie intake.
On the other hand, chia seeds are rich in soluble fiber, which forms a gel-like substance when mixed with liquids, promoting a feeling of fullness and stabilizing blood sugar levels. Chia seeds also absorb water, expanding in the stomach and creating a sense of fullness.
Thus, both seeds provide essential nutrients, including antioxidants, and can be versatile additions to various dishes.
| Criteria | Flax Seeds | Chia Seeds |
| Omega-3 Fatty Acids | High content, especially ALA, supports healthy metabolism | Rich source, supports heart and brain health, aiding weight loss |
| Fiber Content | High fiber promotes satiety, aiding in portion control | Rich in soluble fiber, promotes fullness, reducing calorie intake |
| Portion Control | Supports portion control, reduces overall calorie intake | Creates a gel-like substance for a feeling of fullness |
| Caloric Impact | Aids in fat metabolism, contributing to weight loss | Expands in the stomach, creating a sense of fullness |
| Versatility | Versatile addition to various dishes | Easily incorporated into different recipes, enhancing variety |
| Nutrient Profile | Provides essential nutrients and antioxidants | Rich source of nutrients, supports overall health and weight loss |
Final thoughts
Incorporating flax seeds into your daily diet can be a game-changer in your weight loss journey. There are different ways in which you can make them a versatile and accessible addition to various meals and snacks.
However, you should also remember to maintain a well-balanced diet and combine flax seeds with different nutrient-dense foods to achieve your weight loss goals. If you are struggling to lose weight then read this blog to know the reasons behind it.
Share your favourite flax seed recipe below and let the community discover new and delicious ways to incorporate this nutritional powerhouse into their diets!
Now, say goodbye to all your weight loss woes with expert intervention from dietitian and nutritionist Silky Mahajan. From custom-made nutrition plans to weekly follow-ups, Nutritionist Silky Mahajan ensures a personalized and supportive approach tailored to your unique needs.
