Flax seed weight loss is becoming a more common practice with each passing day. Flaxseed is high in fiber and “good” fats, and low in carbohydrates. It has really become a sort of miracle food for individuals looking to shed a few pounds. Let’s take a look at the countless health benefits of flaxseed, and how to integrate it into your foods and start slimming up.
Although these tiny brown seeds may not look like much, they pack enough nutrients to get our health back on track. Every so often, weight issues are related to poor diet and a slow metabolism. Luckily, there are numerous ways we can improve these issues through natural ways. Flaxseed is one of the ideal ways you can boost your system and start burning that fat.
How Flax Seed Weight Loss Works?
Flaxseed has really made a name for itself among those in the fitness community. The slimming effect of the seeds lies in their high fiber content. Although it has been said countless times before, we must not forget that a high-fiber diet is more satiating, and has been linked to weight loss.
A flax seed weight loss diet may help you slim down because the seeds do contain lots of fiber. In fact, they are high on the list of the most fiber-rich foods known to man. When we consume flaxseed, the fiber they contain binds with water. As a result, the seeds will expand in volume, making us feel satiated for a longer period of time. Because of that, make sure you drink plenty of fluids when consuming flax.
Naturally, the effect it has on our system can help reduce weight. But we mustn’t overlook another fact – 100 grams of flax seeds bring 534 calories. This also makes them one of the most calorie-rich foods we know. This leaves us wondering just how do we go about this?
Well, as with any food, don’t overindulge. Besides, consuming large quantities can actually add enough calories to put on weight. Because of this, we must not eat more than 20 grams of ground flaxseed per day. Which brings us to another vital piece of information you must take note of – grind the seeds before ingestion.
Eating whole seeds will probably not benefit your body in any way. Your system will secrete them unchanged. However, grinding them will release all the goodies they have to offer. Flax seeds have a neutral taste and a nutty texture that works with pretty much any food. You can mix them up with yogurt, vegetables, dough, porridge, and more. But we’ll get there further down in our article.
What Other Health Benefits Do Flax Seeds Have?
Flaxseed contains omega 3 fatty acids, alpha-linolenic acid, lignans, protein, vitamin B1, vitamin B, manganese, magnesium, phosphorous, selenium, potassium, copper, zinc, and fiber. These components have various different health qualities that help us prevent and fight certain diseases and conditions. Starting a flax seed weight loss diet can help you in more ways than one.
Here’s how we can benefit from this powerhouse of nutrients:
1. Intestinal tract
These tiny seeds contain high levels of mucilage gum content. This thick and gluey substance called mucilage is produced by the majority of plants. Mucilage is edible and people use it in medicine because of its healing properties. This gel-forming fiber can relieve the irritation of the mucous membranes because of the protective film it can form in our intestines.
Furthermore, mucilage can also keep the food in our stomach from passing into the small intestine too quickly. This is a great way to increase nutrient absorption.
Wait – there’s more. Speaking of flax seed weight loss, flax can also help with the colon detoxification and reduce sugar cravings. This, of course, results in us losing excess baggage as we don’t get the munchies all that often.
2. Skin and hair
Now, you may be looking to burn the extra fat and work your way to a fabulous body, but there are other aspects to consider. When we try to look our best and improve our health, our skin and hair play a pretty important role. Flaxseed provides essential fats and B vitamins, all having the capability of reducing dryness and flakiness.
Suffering from acne, eczema, or rosacea? Then add a couple of teaspoons of flax seeds to your smoothie or your meal, as a way to ameliorate the symptoms.
Furthermore, flax is known to reduce dry eye syndrome, and its oily version can hydrate both the skin and the hair. You can take a teaspoon of flax seed oil internally for your hair, or you can simply mix it with other oils to get a natural moisturizer for your skin.
Researchers have discovered that these humble seeds can help reduce the cholesterol levels. The soluble fiber in flax can trap the fat and the “bad” cholesterol in our digestive system, keeping it from being absorbed by our body. Adding flax to our diet will result in increased fat excretion, and it may also play a role in energy balance.
4. Gluten sensitivity
Flaxseeds are gluten-free, which makes them perfect for those suffering from Celiac disease or dealing with gluten sensitivity. You can use flax as a grain-free alternative in cooking. On top of that, people with a seafood allergy can also take advantage of its omega-3 fats content.
Over time, it has been found that flax seeds can also help fight off colon, prostate, ovarian, and breast cancer. One study has shown how consuming the seeds may lower the breast cancer risk. Flax contains lignans, which the intestinal bacteria can convert into enterolactone and enterodiol. The two lignans can balance hormones, which is why it is believed that flax may reduce the risk of breast cancer. There is also proof that the miraculous seeds may also help fight the risk of endometrial and ovarian cancer.
How Do I Incorporate the Seeds into My Diet?
Now that we know how the flax seed weight loss principle works, let’s look into the ways we can include the remarkable seeds into our diet.
- Yogurt. Grind two tablespoons of flax seeds and mix them in with your Greek yogurt. This type of yogurt is high in protein, and when it’s combined with flax, it can make you fill full instantly.
- Muffins. Who doesn’t love a snack from time to time? There’s no reason not to make them healthy, especially now that you know how. Grind up about half a cup of flaxseeds and use them in a healthy muffins recipe to replace a part of the quantity of four it requires.
- Oatmeal. Breakfast is the most important meal of the day. Consequently, start your day perfectly by preparing a meal that will boost your energy and leave you satiated for hours. Take your oatmeal to the next level by adding flax to it. You’ll get the fiber, zinc, calcium, and other minerals you need to “survive” the workweek.
- Smoothie. If you’d rather incorporate the seeds into a drink, a smoothie or a protein shake is the best way to do so. Take out the frozen fruits, place them in a blender, then add two teaspoons of ground flax seeds, water, and whey protein (or whatever type of protein you prefer), and blend them together until smooth. You’ve got yourself a yummy and healthy drink to replace store-bought snacks.
- French toast. Do you have the habit of frying something on your cheat day? How about some French toast rolled into ground flaxseeds? It’s a simple way to turn this not-so-healthy recipe into a more nourishing snack.
Other alternatives in your flax seed weight loss diet include sprinkling them into your salad and breakfast cereals or mixing them into the mayonnaise you use to make sandwiches. In addition to its use in muffins, flax seed powder can also be added to cookie, bread, and cake mixtures.
Other Things You Should Know:
- Pregnant women and breastfeeding mothers are advised not to consume flaxseed and flaxseed oil. Animal studies have shown that there are possible side effects, as flaxseed may have hormonal effects such as stimulating menstruation, among others that could be harmful during pregnancy. Although there is little information about the dangerous side effects in human, we advise on lowering your flaxseed intake or cutting back completely.
- Flaxseed is better than oil. Some may be tempted to use oil instead of the whole or ground seeds, which is wrong. The seeds contain a host of nutrients that get lost with extracted oil. So if you want to take advantage of the health and wellness benefits of flaxseed, stick to the ground version.
- Keep the ground flaxseed in the freezer. It would be best to grind the seeds and use them on the same day. However, you may still keep the ground flaxseed fresh if you store it in the freezer in a tightly sealed container. Remember that the seeds start to degrade and go rancid as soon as they are cracked.
Remember to approach flax seed weight loss with moderation, add other vitamins and minerals to the mix, and exercise. Let us know how this diet trick has helped you slim down.