Seeds for Weight Loss

TLDR

• Chia seeds help in providing satiety and reduce weight.
• Seeds like sunflower seeds and pumpkin seeds have anti-obesity properties.
• Flax seeds are rich in many nutrients like iron, choline, and phosphorus which help in weight loss and reduce waist circumference.
• Include these seeds in moderation. Excess of these seeds could be not beneficial as they are high in calories and fats like MUFA and PUFA.

Which seeds are good for weight loss?

According to a study, seeds like flax seeds, chia seeds, sunflower seeds, and pumpkin seeds are rich in dietary fiber and can increase satiety and control obesity¹.

Another study done on a group of overweight or obese people showed that chia seeds help to reduce weight, control obesity, and reduce waist circumference².

A study done on a group of men with cardiovascular risk factors showed weight loss when flaxseed powder was introduced into their diet³. Flaxseeds are rich in antioxidants and have anti-inflammatory properties which help in boosting immunity and weight loss.

A study done on obese females showed a significant weight loss, reduction in waist circumference, BMI reduction, and lowering of lipid profile with the intake of sunflower seeds extract⁴. The study proved that sunflower seeds have anti-obesity properties. 

Chia seeds for weight loss

Nutrition value of chia seeds

1 teaspoon of chia seeds contains 28.4 kcal calories. Out of these, 20.3% is from carbohydrates, 12.9% is from protein, and 66.8% is from fat.

Chia seeds are a good source of iron, choline, and an excellent source of dietary fiber, potassium, protein, calcium, thiamine, niacin, vitamin B6, folate, phosphorus, magnesium, zinc, copper, and selenium.

It provides insoluble fiber preventing constipation. Also, deliver healthy fats and cell-protecting antioxidants.

How to use chia seeds for weight loss

1. Chia seeds in water

1 glass of chia seeds water contains 77 kcal calories. Of these, 20.3% include carbohydrates, 12.9% are from proteins and 66.8% are from fat.

Water with chia seeds is a good source of dietary fiber, magnesium, thiamin, and omega-3 fatty acids.

It helps in weight loss and reduces blood cholesterol levels.

2. Buttermilk with chia seeds

1 glass of buttermilk with chia seeds contains 101.6 kcal of calories. Out of these, 22.1% is from carbohydrates, 14.6% is from proteins and 63.3% is from fat.

Buttermilk with chia seeds is a good source of omega-3 fatty acids fiber, thiamin, phosphorus, magnesium, copper, and selenium.

It helps in weight loss and reduces blood cholesterol levels.

Flaxseeds for weight loss

Nutrition value of Flax Seeds

1 teaspoon of Flax seeds contains 28.4 kcal of calories. Out of these, 20.3% are from carbohydrates, 12.9% are from protein and 66.8% are from fat.

Flax seeds are a good source of iron, choline, and an excellent source of dietary fiber, potassium, protein, calcium, thiamine, niacin, vitamin B6, folate, phosphorus, magnesium, zinc, copper, selenium, omega-3 fatty acid ALA, and lignans. 

It improves blood cholesterol levels and helps maintain blood pressure. 

How to eat flaxseeds for weight loss

1. Buttermilk with flaxseeds

1 glass of buttermilk with chia seeds contains 101 kcal of calories. Out of these, 22.1% is from carbohydrates, 14.6% is from protein, and 63.3% is from fat.

Buttermilk with flaxseeds is a good source of omega-3 fats, dietary fiber, thiamin, phosphorus, magnesium, copper, and selenium.

It aids in weight loss and reduces blood cholesterol levels.

2. Flax seeds raita

1 small cup of flax seeds raita contains 97.5 kcal of calories. Out of these calories, 26.4% are from carbohydrates, 19% are from protein and 54.6% are from fat.

Flaxseed raita is a good source of dietary fiber, calcium, vitamin C, vitamin D, lutein, phosphorus, magnesium, thiamine, and vitamin B12.

It helps in building strong bones and boosting immunity.

Pumpkin seeds for weight loss

Nutrition value of pumpkin seeds

1 teaspoon of pumpkin contains 31 kcal calories. Out of these, 9.5% is from carbohydrates, 19.3% is from proteins and 71.2% is from fat.

Pumpkin seeds are a good source of dietary folate, choline, MUFA, PUFA, and an excellent source of dietary fiber, potassium, protein, iron, niacin, phosphorus, magnesium, iron, zinc, copper, and selenium.

They improve blood pressure, and heart health and lowers blood sugar levels.

How to eat pumpkin seeds for weight loss

1. Pumpkin seeds powder

1 teaspoon of pumpkin seeds powder contains 31 kcal of calories. Out of these, 9.5% is from carbohydrates, 19.3% is from protein and 71.2% is from fat.

Pumpkin seeds powder is a good source of dietary folate, fiber, iron, and zinc. It improves blood pressure, heart health, and blood glucose levels.

You can include pumpkin seeds powder in any raita, can sprinkle it on fruit salad, can be included it in an oats smoothie, or could be mixed with flour for chapati.

Sunflower seeds for weight loss

Nutrition value of sunflower seeds

1 teaspoon of sunflower seeds contains 29.4 kcal calories. Out of this, 4.7% is from carbohydrates, 16% is from protein and 79.3% is from fat.

Sunflower seeds are a good source of calcium, vitamin D, potassium, pantothenic acid, niacin, and an excellent source of dietary fiber, protein, iron, thiamine, vitamin B6, vitamin K, vitamin E, phosphorus, magnesium, zinc, copper, manganese, linoleic fatty acid, and several phytonutrients.

They help lower blood pressure, blood cholesterol, and blood glucose levels.

How to eat sunflower seeds for weight loss

1. Sunflower seeds powder

1 teaspoon of sunflower seeds powder contains 29 kcal of calories. Out of this, 4.7% is from carbohydrates, 16% is from protein and 79.3% is from fat.

Sunflower seeds powder is a good source of calcium, dietary fiber, copper, zinc, protein, and iron. This helps lower blood pressure, blood cholesterol, and sugar levels.

You can include sunflower seeds powder in buttermilk, can mix it with flour for roti, and can sprinkle it on mixed vegetable salad.

Conclusion

Including seeds like sunflower seeds, flaxseeds, chia seeds, and pumpkin seeds helps to provide the body with many nutrients like magnesium, phosphorus, iron, choline, MUFA and PUFA, and antioxidants.

These seeds when included in the diet can help in weight loss and reduction of waist circumference as they help provide satiety and boost immunity.

However, one should keep the portion control of these seeds in their weight loss diet as they are high in calories and fats.

Also, for healthy sustainable weight loss, one should follow a lifestyle modification along with a  proper diet and workout routine.

For healthy weight loss download the HINT app and subscribe to the instant weight loss diet plan. It helps you control your body weight and reduces your BMI.

References

1. Hernández-Pérez T, Valverde ME, Paredes-López O. Seeds from ancient food crops with the potential for antiobesity promotion. Crit Rev Food Sci Nutr. 2022;62(17):4563-4570. doi: 10.1080/10408398.2021.1877107. Epub 2021 Jan 28. PMID: 33506693.
2. Vuksan V, Jenkins AL, Brissette C, Choleva L, Jovanovski E, Gibbs AL, Bazinet RP, Au-Yeung F, Zurbau A, Ho HV, Duvnjak L, Sievenpiper JL, Josse RG, Hanna A. Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutr Metab Cardiovasc Dis. 2017 Feb;27(2):138-146. doi: 10.1016/j.numecd.2016.11.124. Epub 2016 Dec 9. PMID: 28089080.
3. Cassani RS, Fassini PG, Silvah JH, Lima CM, Marchini JS. Impact of weight loss diet associated with flaxseed on inflammatory markers in men with cardiovascular risk factors: a clinical study. Nutr J. 2015 Jan 10;14:5. doi: 10.1186/1475-2891-14-5. Retraction in: Cassani RS, Fassini PG, Silvah JH, Lima CM, Marchini JS. Nutr J. 2016;15(1):59. PMID: 25577201; PMCID: PMC4326402.
4. Leverrier A, Daguet D, Calame W, Dhoye P, Kodimule SP. Helianthus annuus Seed Extract Affects Weight and Body Composition of Healthy Obese Adults during 12 Weeks of Consumption: A Randomized, Double-Blind, Placebo-Controlled Pilot Study. Nutrients. 2019 May 15;11(5):1080. doi: 10.3390/nu11051080. PMID: 31096648; PMCID: PMC6566515.