Do you want to lose weight but without the strain of heavy exercise or strict diets? Many people swear by seeds for weight loss. Are seeds actually effective for weight loss, which are the best seeds for weight loss and how do you incorporate them into your diet?
Can seeds help with weight loss?
The answer is: yes! Healthy seeds for weight loss can certainly help you achieve the desired weight loss results. Seeds are an excellent source of healthy fats, fiber and minerals and contain nutrients that can keep you full, suppress cravings and burn belly fat.
Seeds support improving cardiovascular health, helping with weight control and reducing the risk of diabetes. Most seeds contain the following nutrients:
- Proteins
- Healthy fats
- fiber
- Vitamin B1, B2, B3 and E
- Minerals such as calcium, iron, magnesium, phosphorus and zinc
Important Note: The above benefits of seeds for weight loss are only possible if the seeds are consumed unprocessed. Likewise, note that combining seeds with other high-calorie foods such as carbohydrates and unhealthy fats may not help you lose weight.
The benefits of chia seeds for weight loss
Are chia seeds good for weight loss? Chia seeds are considered a superfood and are a perfect plant-based source of alpha-linolenic acid (a type of omega-3 fatty acid). This makes the seeds a good alternative for vegans and vegetarians. Chia seeds are known for their high fiber content, which makes the superfood extremely filling. They are therefore said to suppress appetite and promote weight loss.
A study from the Harvard TH Chan School of Public Healthhas shown that chia seeds reduce appetite and aid weight loss naturally. Eating chia seeds – thanks to their high fiber content – can help with weight loss. In addition to fiber, chia seeds also contain omega-3 fatty acids, protein and other nutrients that can help you lose weight. So sprinkle chia seeds into your smoothies or puddings to reap all their benefits.
Pumpkin seeds for weight loss
Pumpkin seeds are equally effective in weight loss because they are rich in proteins, fiber, healthy fats, phytosterols, antioxidants such as carotenoids and tocopherol, and trace amounts of minerals such as zinc and selenium. Their benefit is also that they keep you full and satisfied. Consuming pumpkin seeds helps reduce calorie consumption and therefore weight loss.
Studies have shownthat the magnesium contained in pumpkin seeds helps regulate blood sugar levels and the iron contained increases energy for intensive training. Pumpkin seeds are rich in zinc, which helps boost immunity and boost metabolism. So the seeds are a good oneOpportunity to lose weight. Pumpkin seed oil prevents the progression of arthritis and lowers hypercholesterolemia.
How sesame seeds help with weight loss
These seeds keep you full, promote digestion, and support a healthy heart and brain. With their high content of plant protein and healthy fats, sesame seeds are the perfect addition to everyoneDiet to lose weight. When you include sesame seeds in your diet, you get a rich source of fiber and nutritious plant protein. Fiber promotes digestion andthus contribute to weight loss. Sesame seeds also help reduce cholesterol, triglycerides and blood pressure levels.
The best seeds for weight loss: hemp seeds
Hemp seeds have a similar nutritional profile to chia seeds. They are rich in fiber and can curb cravings. They are also rich in essential amino acids. Hemp hearts, as they are also called, are extremely high in protein and contain lots of healthy fats, which in turn makes them good for weight loss. These seeds promote digestion, balance hormones and improve metabolism.
Flaxseed for weight loss and heart health
These seeds offer numerous health benefits. Some studies and clinical trials show that consuming flaxseed can reduce weight, fasting blood sugar and triglyceride levels. Flaxseeds can be the perfect companion on your weight loss journey. They are rich in fiber, omega-3 fatty acids (such as alpha-linolenic acid), protein, potassium, lignans (a type of antioxidant) and have anti-inflammatory properties. The seeds can help youto get rid of excess kilos. Not only can you lose weight with flaxseed, but it can also support a healthy heart and increase brain performance.
Sunflower seeds for weight loss and health support
Some studies on sunflower seeds say that they help with weight loss. Sunflower seeds are full of nutrients, proteins and healthy fats, making them the perfect addition to your weight loss diet. With an abundance of vitamins and minerals, they support general well-being. Sunflower seeds are rich in fiber, which promotes healthy digestion. What else do these seeds contain? Sunflower seeds have a high proportion of minerals, vitamins B and E, and selenium. The seeds are also known for their antioxidants and help protect the body's cells from the risk of chronic diseases, including heart disease, diabetes and some types of cancer.
How to incorporate seeds into your diet
As mentioned earlier, the healthiest way to consume seeds is to eat them unprocessed. And how can you incorporate healthy seeds into your diet:
- In gravies
- As a component of tahini
- In dry chutneys with garlic (linseed chutney, sesame chutney, etc.)
- If you add a few to your vinaigretteChia seedsAdding it will take your dressing to a whole new level. AStrawberry salad with chia seed vinaigrettecan convince you!
- Pumpkin seedscan be eaten straight from the shelf or added to bhaji or salads as desired.
- Consuming one tablespoonunprocessed flaxseedor along with other nuts and seeds as a snack offers several health benefits.
- The sesame seedare a perfect addition to salads and sauces.
- Take a handfulSunflower or pumpkin seedsfor a quick and energy-rich snack. You can tooraw chia seedsSprinkle over your salad, oatmeal, etc.
- MakeChia-Marmalade, it's so simple and easy.
- Have you ever baked with seeds? Please do it! They not only provide more taste, but also an exciting texture. You can easily incorporate them into bread or energy bars!
The best seeds for weight loss – simple recipes
Below we present you some simple and healthy onesRecipes with seedsfor weight loss. Try one of these recipes at home and the whole family will definitely love it!
Raw breakfast energy bars with seeds
Start your day with an energy boost from raw superfoods!
Ingredients for 6 servings:
- 8 dates (crushed)
- 30 g sunflower seeds
- 40 g raw almonds
- 20g shredded coconut
- 2 tablespoons coconut oil (softened)
- 1 pinch of salt
- 2 tablespoons cocoa nibs
- 1 tablespoon chia seeds
- Coconut butter (optional)
Instructions for preparation:
- Process the dates, sunflower seeds, almonds, desiccated coconut, coconut oil and salt in a food processor or blender to form a dough (about 2-3 minutes).
- Start with 1 tablespoon coconut oil and add more if blending is difficult.
- Transfer to a bowl and stir chia seeds and cocoa nibs into the batter.
- Use your hands to form the dough into a rectangular shape on a baking sheet.
- Place in the freezer for 10 minutes to harden. Remove and cut into bars.
- Drizzle or spread coconut butter over top (if using).
Chia pudding as a healthy breakfast
How do I use chia seeds to lose weight? It's so easy to prepare a healthy breakfast with chia seeds:
- Place milk, yogurt, chia seeds, maple syrup and salt in a bowl.
- Mix everything with a whisk and let the chia seeds soak for 30 minutes.
- Cover and place in the refrigerator overnight.
- The next day the chia pudding should be thick and creamy. The pudding is ready to eat. You can layer it with some fresh fruits.
Make your own spinach and pumpkin seed pesto
Swapping out the usual pine nuts for pumpkin seeds in your favorite pesto recipe will give the sauce a bold burst of color and be highly nutritious, too. Add it to whole-wheat pasta, drizzle it over vegetable and grain bowls or soups, or use it as a spread on wraps or sandwiches.
Ingredients:
- 20 g fresh basil leaves
- 30 g baby spinach
- 60 g Kürbiskerne
- 1 large clove of garlic
- 100 g cold-pressed olive oil
- Salt and pepper, to taste
Instructions for preparation:
- Place the basil, spinach, pumpkin seeds and garlic in the bowl of a food processor and chop finely.
- With the machine running, pour in the olive oil until a thin green paste forms.
- Season with salt and pepper if desired. Store in an airtight container in the refrigerator for up to a week.
Summer bagel seasoning with sesame
Delicious, quick and easy. A healthy recipe for your summer menu. This seasoning adds easy, instant flavor to almost anything, from scrambled eggs to grilled chicken. And it's full of nutrient-dense seeds and spices. Try it at home!
Ingredients:
- 20 g dried onion flakes
- 20 g dried garlic flakes
- 30 g Mohnsamen
- 30 g black sesame seeds
- 30 g white sesame seeds
- 1 tablespoon Maldon salt or flaky sea salt
Preparation:
- Put all ingredients in a container and shake!
- Store in the refrigerator for up to 3 months.
Chia seed drink for weight loss
What's better than a healthy drink to lose weight? With chia seeds it's quick and easy!
Ingredients:
- 1 tablespoon chia seeds
- Juice of 1/2 lemon (about 2 tablespoons lemon juice)
- 1 tablespoon apple cider vinegar (raw, unfiltered)
- 1 1/2 cups warm water
Instructions for preparation:
Mix all ingredients together. Let sit for 5-10 minutes, stirring occasionally, or until the chia seeds have formed a gel. Drink in the morning!
