Chia seeds, flax seeds, hemp seeds, etc. – the list of superfoods is now endless. But how does losing weight with psyllium husks work? What advantages do they offer? When should you take psyllium husk and what can you prepare with it?
Superfoods have been on everyone's lips in recent years and new food trends and “fitness-making” foods are constantly emerging. Unfortunately, losing weight is not an easy task and we all know how frustrating it can be at times. Psyllium husks have been considered a wonderful remedy since ancient times and offer numerous health benefits. But are psyllium husks suitable for losing weight? When andHow should we take these?to achieve the best possible results?
What are psyllium husks?
Psyllium husks are the seeds of the plantain family Plantago Psyllium (shrub plantain), Plantago ovata (sand plantain) and Plantago indica (Indian psyllium). The annual plants originally come from India and Pakistan and even today around 90% of the total production comes from there. Doctors also refer to psyllium as “psyllium”.
The local and European psyllium seeds contain less mucilage (arabinoxylans) and are therefore not a good substitute for the Indian psyllium seeds. Approximately 85% of psyllium husk is valuable, soluble fiber, which has a mucus-forming effect in the body. When consumed, the mucous substances swell and thus ensure better bowel movements. The mucilage also promotes digestion and ensures a longer feeling of satiety - and that's exactly whyThe reason could be losing weightwork with psyllium husks.
What are the benefits of psyllium husk?
Not only can psyllium husk help you lose weight, but it also offers various benefits for our overall health. Here is a brief overview of why it is worth including psyllium husks in your diet.
Rich in fiber
We all know that fiber is important for our body. A diet rich in fiber prevents constipation, keeps us full for longer and ensures healthy intestinal flora. Psyllium husk is the absolute leader among fiber-rich foods. They contain a whopping 80 grams of fiber per 100 grams and their thickening effect can regulate bowel movements when consumed regularly.
Psyllium husks for intestinal cleansing
Before you start a strict diet or fasting regimen, experts recommend that you first do a colon cleanse. Psyllium husks would be a great choice for this and since they are tasteless, they can easily be integrated into your diet. In order for the intestinal cleansing to work, mix psyllium husks with water in a ratio of 1:10 and let the mixture swell for around 10 minutes.
Longer feeling of fullness
With their high fiber content, psyllium husks ensure that you feel full for longer. So if you eat the seeds before a meal, they will swell in your stomach and you will feel full faster and for longer. The fiber also ensures that the blood sugar level does not rise too quickly after eating and this in turn can prevent food cravings.
Stimulate digestion
Due to its ability to swell in the intestines and stomach, psyllium husks also stimulate digestion and contribute to healthy intestinal flora. They ensure that food is passed out of the intestines quickly and without discomfort and can also relieve constipation. Psyllium husks are a natural laxative and can be used for...annoying bloated stomachas well as digestive problems.
How does losing weight with psyllium husks work?
Unfortunately, you won't lose weight just by eating psyllium husks. However, when combined with a healthy diet, a calorie deficit and plenty of exercise, the seeds can stimulate metabolism and thus promote weight loss. Psyllium husks can bind up to 50 times their weight in water and ensure a long-lasting feeling of satiety. And with a full stomach we will logically eat less. The good influence on blood sugar levels also preventsbad food cravings, which often ruin our weight loss journey.
Psyllium husk nutritional values
Psyllium husks are particularly low in calories and carbohydrates and are therefore ideal for anyone on a low-carb or keto diet.
Nutritional values per 100 grams:
- Calorific value: 213 calories
- Carbohydrates: 0.3 grams
- Fat: 2.3 grams
- Sugar: 0.2 grams
- Protein: 5.2 grams
- Fiber: 85.5 grams
How much psyllium husk do you take per day?
So that the body gets used to the change optimally and to avoid possible side effects, it is recommended to start taking psyllium husks slowly. It would be best if you gradually increase the amount each week. However, the maximum daily dose is 40 grams for adults and is usually divided into three individual doses during the day.
So it's better to start with 10 grams and then gradually increase to 40 grams. Particularly important - in order to lose weight with psyllium husks, you should definitely make sure that you drink enough water. Psyllium husk is available in powder and capsule form. If you find the taste of the powder unpleasant, then use capsules. In this case you will find the recommended daily dose on the packaging.
When to take psyllium husk?
As a rule, you can consume psyllium husks at absolutely any time of the day. However, if you want to lose weight with it, it is recommended to take the seeds about 40-50 minutes or in addition to a meal. This gives them enough time to swell in the stomach and as a result we feel full more quickly. Psyllium husks are most effective for losing weight if you take them in the morning on an empty stomach with plenty of water.
Are there any known side effects?
Psyllium husks can help you lose weight, relieve constipation and are valuable fiber. But in some cases side effects can also occur - especially if you exceed the recommended daily dose. An increased fiber intake often leads to severe abdominal pain and bloating. Fiber is not broken down or not completely broken down in the small intestine or stomach and then reaches the large intestine. Constipation may occur if you consume the seeds with too little liquid. Even if you suffer from some of the following symptoms, you should avoid psyllium husks or consult a doctor first.
- Disturbances of the salt and water balance
- Intestinal obstruction
- Nausea and difficulty swallowing
- Kidney disease
Allowing psyllium husks to swell in water to lose weight becomes too boring in the long run. Fortunately, the tasteless seeds are easy to incorporate into various recipes. How about adding it to your smoothie or overnight oats, for example? The seeds swell up particularly well in smoothies or porridge and therefore ensure a feeling of satiety for longer. Vegans could use psyllium husks as an egg substitute in baking. And so that it never gets boring, we have three delicious psyllium husk recipes for you that you should try without any hindrance.
Low-carb psyllium husk bread
Bread is absolutely taboo in a healthy diet? None! With just 3 grams of net carbs and 127 calories per slice, this psyllium husk bread is perfect for a healthy low-carb breakfast!
Ingredients:
- 150 grams of almond flour
- 30 grams coconut flour
- 35 grams of ground flax seeds
- 35 grams of psyllium husks
- 1/2 pack of baking powder
- 1/2 pack of dry yeast
- 110 grams butter, melted
- 120 ml boiling water
- 2 Owner
- 4 egg whites
- 2 tbsp apple cider vinegar
Preparation:
- Preheat the oven to 180 degrees and line a loaf pan with baking paper.
- Whisk together almond flour, coconut flour, flax seeds, psyllium husks, baking powder and dry yeast in a large bowl.
- Bring water to the boil in a kettle or a pot.
- Beat egg whites and eggs in a bowl with a whisk for 3-4 minutes and add butter.
- Add boiling water and apple cider vinegar to the egg mixture and stir well.
- Add the egg mixture to the dry ingredients and mix with a hand mixer to form a smooth dough.
- Let it rest for 2 minutes and lift it into the loaf pan.
- Bake for about 40-45 minutes and let cool completely.
- Cut into 14 slices and your low-carb bread with psyllium husks is ready!
Low-Carb-Schokopudding
Wonderfully creamy, chocolaty and irresistibly delicious – this low-carb chocolate pudding is the perfect recipe for making psyllium husks to lose weight.
Ingredients for 3 servings:
- 1 can of coconut milk
- 15 grams of cocoa powder
- 40 Gramm Erythrit
- 10 grams of psyllium husks
- Raw nuts of your choice for garnish
Preparation:
- Place coconut milk, cocoa powder, erythritol and psyllium husks in a small saucepan and heat over medium heat, stirring occasionally.
- Increase the heat and cook, stirring constantly, for 1-2 minutes.
- Remove the pot from the heat and divide the pudding into 3 bowls.
- Allow to cool completely and garnish with nuts.
- Enjoy!
Low-carb pancakes with psyllium husks
Looking for quick and healthy breakfast recipes? Then you should definitely try our low-carb pancakes with psyllium husks! Serve with a chocolate spread or blackcurrant jelly for a fruity touch and you have the perfect summer breakfast.
Ingredients for 6 servings:
- 4 Owner
- 4 egg whites
- 20 grams of psyllium husks
- 40 grams cream cheese, full fat
- Butter for the pan
Preparation:
- Add all ingredients except the butter to the blender and blend until smooth. The dough will be very runny, but that's okay.
- Heat some butter in a non-stick pan over medium heat and fry a total of 6 pancakes for 2-3 minutes per side.
