Flax Seeds for Weight Loss (Benefits and How to Use Them)

Are you seeking a nutritious snack to munch on when you are craving food? Are you curious about the popularity of flax-based meals in weight-loss diets?  Wondering which ingredient is responsible for the crunch in readymade smoothies? Meet your superhero: Flax Seeds

Although flax seeds offer numerous advantages, this article will focus on the weight-loss benefits of flax seeds.

Flax seeds are rich in omega-3 fatty acids, fibres, lignin, antioxidants, essential vitamins, and proteins! The best part: It is low in carbs!

We can help you if integrating flax seeds into your diet is a struggle. We will run you through two quick and easy recipes for your binge eating days!

 

Nutritional Component of Flax Seeds

Do you want to know how many grams of fibre, protein, and other vitamins these seeds contain? The nutritional breakdown of 1 tablespoon of flax seeds is shown in the chart below.

Component Value
Total Fat 4.5 grams
Omega-3-fatty acids 2.5 grams
Protein 2.0 grams
Carbohydrate 3.1 grams
Fibre 2.9 grams
Calcium 27 mg
Selenium 2.7 mcg
Magnesium 42 mg

 

Benefits of Flax Seeds

Flaxseed

Flax seeds are one of the most versatile foods on the planet! It is imperative to choose something with limited calories and satiating properties.

Listed below are 6 incredible weight control benefits of flax seeds.

1. Protein Source

Since weight control involves a calorie-deficit diet, the importance of protein cannot be undermined. A high protein diet causes a decrease in appetite. 

According to research, protein ingestion promotes the release of satiety hormones, which can help individuals consume fewer calories. Weight loss should be made healthy fashion to ensure that it is permanent.

There is no point in going on a crash diet and skipping meals, as you will eventually gain all your weight back. You need to make sure your weight loss is permanent; hence it should be done in a healthy manner. 

The best way to achieve that is to convert fat into muscles; it was noted that individuals that consume protein have a better fat to mass ratio.

 

2. Good Source of Fibre

Are you fed up with your bulging belly? Flax seeds can be helpful! Soluble fibre soaks and produces a gel-like material as we digest food, which facilitates digestion and keeps us feeling full. The more fibre in your diet, the lesser your appetite will be. 

We get disappointed when the weighing scale does not budge despite our efforts to exercise and eat healthily. 

One of the most typical reasons is that you are constipated. Irregular bowel movements for an extended period might result in severe issues like hemorrhoids. These fibres can help you maintain weight and avoid bloating by promoting bowel movement.

 

3. Loaded with antioxidants

According to multiple research, green tea can promote weight loss because of its high antioxidant content. 

Antioxidants can aid in detoxifying the body and boosting metabolism. Lignin, a potent antioxidant, can promote weight loss and maintain blood pressure during challenging workouts. 

 

4. Omega-3 Fatty Acids

According to an article, sleep deprivation and appetite have a direct link. Staying awake results in the release of hunger-controlling hormones, inducing overeating.

Sleep deprivation can also lead to weariness, reducing activity and making exercise difficult. 

Lack of omega-3 fatty acids reduces the production of melatonin. Since this hormone facilitates regulating sleep cycles, sleep quality will be severely affected without adequate melatonin. Numerous studies have shown that omega-3 supplements improve sleep and thus indirectly aid in weight loss.

 

5. Selenium Source

A sore muscle can affect your workout regimen, it can result in severe injuries! Consuming a decent amount of selenium can help in quick and healthy muscle recovery and muscle building. 

Selenium can also help the body lower cortisol levels. Cortisol and testosterone are inversely linked. If testosterone is high, it will promote more muscle gain and high-fat burning

 

6. Low in Carbohydrates

Carbohydrates are the diet’s greatest enemy if you try to cut down on your calories. These little wonders are low in carbs so that you can enjoy them guilt-free! 

According to several studies, a low carb diet promotes satiety and weight loss more effectively than a low-fat diet.

Sprinkle these seeds on any soup, stew, or salad to add crunch to your food.

 

Flax Seeds Recipes

After reading about the many benefits of flaxseeds, I am confident that you will want to include them in your diet. We have listed two creative and easy recipes below to help you lose weight while also gratifying your cravings.

1. Flaxseed Smoothie

Flaxseed smoothie

Are you looking for a healthy smoothie? This one is a tasty blend of stamina-boosting ingredients that can aid in weight loss and improve metabolism. Let us have a closer look at the ingredients and their health benefits. 

Muscles over fat is an ideal weight loss strategy. Half a tablespoon of peanut butter has approximately 2 grams of proteins. 

Proteins can help in muscle building and muscle soreness. According to research, consuming peanuts can also promote satiety.

Pineapple is low in calories and abundant in antioxidants. It can promote digestion and induce faster metabolism. Furthermore, pineapple is rich in proteolytic enzymes that target belly fat and facilitate weight loss.

Banana is a fruit that can be easily incorporated into any diet. It has potassium and magnesium that has multiple health benefits. According to research, bananas can also help in replacing sugar cravings! 

Furthermore, another research suggested that eating a banana before a workout is equivalent to consuming a heavy carbohydrate drink.

A comparative study reported that individuals who consumed chia seeds daily lost more weight than the control group. Since it is packed with antioxidants and dietary fibres, it can promote satiety and improve metabolism. 

Calcium and Vitamin D are essential to ensure strong bone development. Since almond milk is low in calories and enriched with these compounds, it can be considered healthier than regular animal milk. Since it is lactose-free, it’s the best for individuals with allergies! 

Ingredients:

  • 2 tablespoons of ground flax seeds
  • 2 tablespoon peanut butter
  • 2 cups of pineapple
  • 1 banana 
  • 1 cup of almond milk
  • 2 grams of chia seeds

Procedure:

Step 1: Blend almond milk and peanut butter in a blender.

Step 2: Toss in your fruits after the liquid components have been combined. It will help facilitate the ideal texture in your smoothie.

Step 3: Mix in the flaxseed powder with a whisk.

Step 4: Fill a jar or a dish halfway with the smoothie.

Step 5: Soak the Chia Seeds for 10 minutes in water.

Step 6: Add it to the smoothie mix after it’s ready.

Step 7: There you have it, a delicious and nutritious smoothie mix!

 

2. Flax Pancakes

Flaxseed Pancake

Are you on the lookout for a healthy pancake recipe? Yes, I did use healthy and pancake in the same sentence! Let us look at the beneficial qualities of the ingredient used to make these pancakes.  

Eggs are protein-packed and nutrient-rich food items. A good workout is imperative to shed those kilos! It may not be possible to do that if your muscles are sore and swollen. 

Eggs are loaded with leucine and Branched-chain amino acids facilitate muscle building.

Lemon is very hydrating, and according to research, good hydration will promote weight loss by initiating fat breakdown. It can also reduce bloating and prevent water retention. 

It is a fantastic antioxidant that detoxifies the body and promotes bowel movements. According to a study, Lemon water can reduce an individual’s weight more than those who did not consume it.

Cinnamon can promote fat and calorie burning. And Honey can be a perfect healthy replacement for maple syrup

Ingredients:

  • 2 cups of ground flaxseeds
  • 2 eggs, beaten
  • 1 cup of almond milk
  • 3-4 drops of lemon juice
  • 1 teaspoon of baking soda
  • 1 teaspoon cinnamon
  • A pinch of salt

Procedure:

Step 1: In a mixing dish, combine all dry ingredients.

Step 2: Combine all of the wet ingredients in a separate bowl.

Step 3: Pour the liquid into the first bowl slowly. Combine everything in the first mixing bowl.

Step 4: Add a teaspoon of butter to the skillet and heat it.

Step 5: Pour a scoop of batter into the pan and cook until golden brown on both sides.

Step 6: Place the pancakes on a plate and drizzle some warm honey on it.

Step 7: So, there you have it, a fast flix of fluffy goodness!

 

Takeaway

Flax seeds are said to help people lose weight. It’s the perfect on-the-go snack that can be introduced into any diet, vegan or gluten-free included! 

They contain a lot of essential fatty acids and are cholesterol-free. They are also high in magnesium, calcium, and phosphorus, which can help you lose weight. Dietary fibre in these seeds can help to curb appetite and prevent overeating.

Flax seeds contain antioxidants that can help improve body cleansing and encourage smoother bowel movements.

Let us know if you found this article helpful. Don’t forget to tell us if you tried the recipes and if you enjoyed them!

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