How To

Secret of How to Eat Flax Seeds for Weight Loss and its Benefits

Written by



Rate this post

Do you know that flaxseed can be used for weight loss? Learn how to eat flax seeds for weight loss and get your desired body here.

Flax seeds are a healthy option to include in your diet and help you lose weight.

During the lockdown these days, many people have started to gain unnecessary weight because of being lethargic.

Losing weight could be challenging for many of us, following a particular diet, exercising regularly, taking care of our body, etc., plus many other factors.


This could be pretty overwhelming for many of us if we don’t follow a diet regularly. But some food items can help us lose weight quickly.

Must Read: How to Drink Kombucha for Weight Loss

So, let’s dive in and discover how to make these humble seeds work wonders for your waistline while improving your overall well-being.

What to Know About Flax Seeds

Flax seeds, also known as linseeds, are tiny, nutty-flavored seeds derived from the flax plant (Linum usitatissimum).

These seeds have been cultivated and consumed for thousands of years and are renowned for their numerous health benefits.

Must Read: How Can Milk Help You Lose Weight

Flax seeds come in different varieties, with brown and golden flax seeds being the most common.

Key Characteristics of Flax Seeds:

1. Flax seeds are exceptionally nutritious and packed with essential nutrients. They are mainly known for their high content of dietary fiber, healthy fats, and plant-based protein.

2. Flax seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), omega-3 fatty acid. These healthy fats are crucial for heart health and have various other benefits.

3. They are rich in soluble and insoluble fiber, which aids digestion, helps maintain bowel regularity, and contributes to fullness.

4. Flax seeds contain B vitamins (especially B1 and B6) and essential minerals like magnesium, phosphorus, and manganese.

5. Flax seeds are among the primary dietary sources of lignans, which are plant compounds with antioxidant properties and potential health benefits.

6. Flax seeds are relatively low in carbohydrates, making them a suitable addition to various diets, including low-carb and ketogenic diets.

Nutritional Content of Flaxseed

Nutrition in Flax seeds

Here are some nutrients contained in flax seeds and how effective they are for weight loss:

1) Enriched with fiber

These tiny fiber-rich seeds help lose belly fat since eating fiber makes one feel full, resulting in lower eating.

It suppresses your desire to eat more and reduces the extra calories you must incorporate into your meal.

Eating fiber helps in maintaining blood sugar levels. Also, it helps with moving food through your intestines and keeps your colons free from any blockage.

2) Contains Omega Fatty Acids

Flaxseed has some amount of this anti-fatty acid, which can reduce inflammation and help maintain proper body metabolism. It contains anti-inflammatory omega 3 fatty acids and omega 6 fatty acids.

Also, they might reduce the risk of cancers since they fight autoimmune diseases. Also, it is proven by some researchers that omega 3 helped people lose weight more quickly than the ones who did not incorporate meals with omega 3 acids.

3) Source of Protein and Lignin

Flax seeds are enriched with high protein content, which controls the metabolism. Since they are plant-based products low in calories, they provide tremendous benefits while losing weight.

Lignin is a plant compound rich in estrogen and antioxidants. This complex polymer is found in the cell walls of plants.

Since they have these compounds mentioned above, they help lose weight because they function as the cells for weight loss. Lignin could also reduce blood pressure, which is a very important component.

Since we’ve seen the components and compounds flax seeds contain and their advantages, let’s move on to see how to incorporate flax seeds into your regular diet.

4) Flax Seeds Have lots of Nutrients Content

Flax plants square measure one in every one of the oldest cultivated crops and honest effort of 2 differing types, brown and golden. However, each fair step is equally nutritious.

Even only one tablespoon of ground flax seeds contains:

  • Roughly thirty-seven calories.
  • 1.3 grams of the macromolecule.
  • Two grams of carbohydrates.
  • 1.9 grams of fiber.
  • Three grams of total fat.
  • 0.3 grams of saturated fat.
  • Eight % of the RDI of B vitamin.
  • Two % of the RDI of B.
  • Two % of the RDI of vitamin M.
  • Two % of the RDI of iron.
  • Two % of the RDI of atomic number 20.
  • Seven % of the RDI of Mg.
  • Lots of a lot of nutrients.

5) Flax Seeds could facilitate lower the chance of Cancer

Flaxseeds square measure made in lignans measures plant compounds with each sex hormone and inhibitor properties.

Both are legendary for lowering the chance of developing different types of cancer and are very helpful in overall health. The content of lignans in flaxseeds is up to 8000 times higher than in other plant foods.

Studies have shown that daily consumption of flaxseeds may result in an exceedingly lower risk of developing carcinoma, epithelial cancer, carcinoma, and skin cancers.

How to Eat Flax Seeds for Weight Loss

Flax Seeds for Weight Loss

With their impressive nutritional profile and health benefits, flax seeds can be a valuable addition to your weight loss journey.

Flax seeds can help you achieve your weight loss goals when consumed correctly.

Here are practical tips on how to eat flax seeds for weight loss:

Choose the Right Form

When adding flax seeds to your diet for weight loss, it’s essential to select the correct form of flax seeds to maximize their benefits. Here’s how to choose the most suitable format:

1. Ground Flax Seeds

 Ground flax seeds are the preferred form for weight loss. They are easier to digest and offer better nutrient absorption than whole seeds.

When flax seeds are ground, their nutrients become more accessible to your body, making them an excellent choice for achieving your weight loss goals.

2. Whole Flax Seeds

Whole flax seeds are an option for a longer shelf life, as they stay fresh when stored properly.

However, they are less digestible in their whole form, so it’s essential to chew them thoroughly to break down their outer shell.

Whole flax seeds can be used for decorative purposes or added to foods where a crunchy texture is desired.

3. Flaxseed Oil

Flaxseed oil is a liquid form of flax seeds rich in the beneficial omega-3 fatty acids found in flax.

While it doesn’t provide the same fiber content as ground or whole flax seeds, flaxseed oil can source healthy fats.

It’s a great addition to salad dressings and can enhance the flavor of various dishes.

Start Slowly

When introducing flax seeds into your diet for weight loss, it’s essential to begin gradually.

This approach allows your body to adapt to this nutritious addition and helps prevent digestive discomfort.

Here’s how to get started:

1. Start with a small daily serving of flax seeds, typically around one teaspoon of ground flax seeds. This introductory amount is gentle on your digestive system and allows your body to adjust.

2. Pay attention to how your body reacts to introducing flax seeds. Some individuals may experience mild digestive changes, such as increased gas or bloating when they first incorporate flax seeds. This is normal and often temporary.

3. After a few days or a week, depending on your body’s response, gradually increase the daily serving size. You can move from one teaspoon to one tablespoon (approximately 3 teaspoons) of ground flax seeds.

4. As you increase your flax seed intake, drink plenty of water throughout the day. Adequate hydration can help prevent digestive discomfort and support the beneficial effects of the fiber in flax seeds.

Mix into Smoothies

One of the most convenient and enjoyable ways to incorporate flax seeds into your diet for weight loss is by adding them to your daily smoothies.

Flax seeds can enhance your smoothie’s nutritional content and texture, making it a delicious and wholesome addition to your weight loss plan. Here’s how to do it:

Ingredients:

  • Your choice of fresh or frozen fruits (e.g., berries, banana, mango, or spinach).
  • Greek yogurt, almond milk, or another liquid base of your choice.
  • A small handful of ice cubes (optional).
  • Honey or a natural sweetener (optional).
  • Ground flax seeds.

Instructions:

1. Start by selecting your favorite fruits. Berries like strawberries, blueberries, or raspberries are popular choices, but you can get creative with combinations. Fruits add natural sweetness and valuable vitamins and minerals to your smoothie.

2. Pour your preferred liquid base into the blender. Options include Greek yogurt for creaminess, almond milk for a dairy-free choice, or regular milk for added protein. The amount of liquid depends on your desired smoothie thickness.

3. Add Ice (Optional): If you prefer a chilled and refreshing smoothie, toss a few ice cubes before blending.

4. If your fruit selection isn’t lovely or you have a sweet tooth, add a drizzle of honey or a natural sweetener. Adjust the sweetness to your taste.

5. Flax Seeds: Sprinkle a tablespoon of ground flax seeds into the blender. This is where the magic happens, as the flax seeds contribute to the fiber content and provide a satisfying, nutty flavor to your smoothie.

6. Pour all the ingredients into a blender and blend until you achieve a smooth and creamy consistency. Taste the smoothie to ensure it meets your flavor and texture preferences. You can constantly adjust by adding more liquid, sweetener, or flax seeds as needed.

7. Pour your flax seed-enriched smoothie into a glass or a portable container, and you’re ready to enjoy it.

Sprinkle on Cereals and Yogurt

Another straightforward and tasty way to incorporate flax seeds into your diet for weight loss is by sprinkling them on your breakfast cereals and yogurt.

This simple addition can make your morning meal more nutritious and filling. Here’s how to do it:

Ingredients:

  • Your choice of breakfast cereal (e.g., oatmeal, whole-grain flakes, muesli).
  • Greek yogurt or regular yogurt.
  • Fresh or frozen fruits (e.g., berries, sliced bananas, or diced apples).
  • Ground flax seeds.

Instructions:

1. Start by serving your preferred breakfast cereal in a bowl. You can choose from options like oatmeal, whole-grain flakes, or muesli. These whole-grain choices provide fiber and sustained energy for your morning.

2. Add a generous spoonful of Greek or regular yogurt to your cereal. Yogurt contributes a creamy texture and offers protein and probiotics for digestive health.

3. Enhance the flavor and nutrition of your breakfast by adding fresh or frozen fruits. Berries, sliced banana,s or diced apples are excellent choices. They bring natural sweetness, vitamins, and minerals to your meal.

4. Sprinkle a tablespoon of ground flax seeds over your cereal and yogurt. The flax seeds will provide an extra layer of texture and a mild, nutty flavor. Plus, they are a rich source of fiber and healthy fats, which are beneficial for weight loss.

5. Use a spoon to mix the ingredients gently. The flax seeds will combine with the yogurt and fruits, creating a delightful combination of flavors and textures. Enjoy your nutritious and satisfying breakfast!

Use as a Baking Substitute

Incorporating flax seeds into your baked goods as a substitute for eggs is a clever way to enjoy the benefits of flax seeds while adhering to dietary restrictions or preferences.

Whether following a vegan diet or having egg allergies, flax seeds can play a vital role in baking. Here’s how to use flax seeds as an egg substitute:

Ingredients:

  • Ground flax seeds.
  • Water.

Instructions:

1. mix one tablespoon of ground flax seeds with three tablespoons of water in a small bowl to replace one egg in a recipe. Stir well to combine, then let the mixture sit for about 5-10 minutes. It will thicken and become gel-like in consistency.

2. Once your flax egg has reached the desired consistency, it will be used in your baking recipes. Add it to the wet ingredients in your recipe just as you would with a traditional egg.

3. Continue with the baking instructions provided in your recipe. The flax egg will help bind the ingredients and give moisture to your baked goods, just like a regular egg.

Add Flax Seeds to Salads

Adding flax seeds to your salads is a delightful way to enhance your meal’s flavor, texture, and nutritional value.

These tiny seeds can provide a satisfying crunch and a nutty taste that complements various salad ingredients.

Here’s how to incorporate flax seeds into your salads:

Ingredients:

  • Your choice of fresh greens (e.g., spinach, arugula, kale, or mixed lettuce).
  • Additional salad ingredients (e.g., cherry tomatoes, cucumbers, bell peppers, or carrots).
  • Proteins (e.g., grilled chicken, tofu, or chickpeas).
  • Dressing of your choice (e.g., balsamic vinaigrette, honey mustard, or lemon tahini).
  • Ground or whole flax seeds.

Instructions:

1. Select your preferred greens and place them in a salad bowl. You can use spinach, arugula, kale, mixed lettuce, or any combination you enjoy.

2. Chop or slice additional salad ingredients like cherry tomatoes, cucumbers, bell peppers, or carrots, and add them to the greens for a burst of color, flavor, and nutrition.

3. Incorporate a source of protein to make your salad more filling and satisfying. Options include grilled chicken, tofu, chickpeas, or any protein you choose.

4. Drizzle your favorite salad dressing over the salad ingredients. The sauce can add flavor and help tie the elements together.

5. Sprinkle ground or whole flax seeds on top of your salad just before serving. The flax seeds will provide a delightful crunch and a nutty flavor that enhances the overall experience.

6. Use salad tongs or forks to gently toss the ingredients together, ensuring the flax seeds are evenly distributed. Enjoy your nutritious and satisfying salad.

Flax seeds with Water

Mixing flax seeds with water is an easy way to add these nutrient-rich seeds into your daily diet for weight loss. Here’s how to do it:

Ingredients:

  • Ground flax seeds.
  • Water (for the water and flaxseed mixture).

Using Flax Seeds with Water

1. Begin by measuring your desired amount of ground flax seeds. A typical serving is about one tablespoon, which you can adjust according to your preference.

2. Add the measured flax seeds in a glass or small container. Then, pour in equal amounts of water (usually one tablespoon of flax seeds to one tablespoon).

3. Stir the flax seeds and water together thoroughly, creating a mixture that will develop a gel-like consistency over time. Allow it to sit for about 5-10 minutes.

4. Once the mixture has thickened, you can consume it directly or add it to other dishes or beverages.

Consult a Healthcare Professional

Before making significant dietary changes, especially if you have specific dietary concerns, medical conditions, or are taking medications, it’s essential to consult a healthcare professional or a registered dietitian.

They can provide personalized guidance on how to safely and effectively add flax seeds to your diet for weight loss.

Flax Seeds Recipes for Weight Loss

Flax Seed Recipes for Weight Loss

Including flax seeds in your diet can be delicious and support your weight loss goals. Here are some flax seed recipes that are not only nutritious but also easy to prepare:

Flax Seed and Berry Smoothie

Ingredients:

  • 1 tablespoon ground flax seeds.
  • 1 cup mixed berries (e.g., strawberries, blueberries, and raspberries).
  • 1/2 banana.
  • 1 cup Greek yogurt.
  • 1/2 cup almond milk (or any milk of your choice).
  • 1-2 teaspoons honey or maple syrup (optional, for added sweetness).
  • Ice cubes (optional).

Recipes:

Add the flax seeds, mixed berries, banana, Greek yogurt, almond milk, and sweetener (if desired) to a blender.

Blend until the mixture reaches your preferred smoothie consistency. You can add ice cubes for extra thickness and chill.

Pour the smoothie into a glass, sprinkle extra ground flax seeds on top, and enjoy.

Flax Seed and Oatmeal Breakfast Bowl

Ingredients:

  • 1/4 cup old-fashioned oats.
  • 1 cup water or milk of your choice.
  • 1 tablespoon ground flax seeds.
  • 1/2 sliced banana.
  • 1 tablespoon honey or maple syrup.
  • A sprinkle of cinnamon.
  • Sliced almonds (optional, for added crunch).

Recipes:

Cook the oats with water or milk according to package instructions.

Once the oats are cooked, stir in the ground flax seeds and allow the mixture to sit for a minute to thicken.

Top with sliced banana, drizzle honey or maple syrup, sprinkle cinnamon, and, if desired, some sliced almonds for extra texture.

Flax Seed and Vegetable Salad

Ingredients:

  • Fresh mixed greens (e.g., spinach, kale, and arugula).
  • Sliced cherry tomatoes.
  • Sliced cucumbers.
  • Bell pepper strips.
  • Grilled chicken breast or chickpeas for protein.
  • Balsamic vinaigrette dressing.
  • 1 tablespoon ground flax seeds.

Recipes:

Arrange the mixed greens, cherry tomatoes, cucumbers, and bell pepper strips in a salad bowl.

Add grilled chicken breast or chickpeas for protein.

Drizzle with your preferred balsamic vinaigrette dressing.

Sprinkle ground flax seeds on top for added crunch and nutritional value.

Flax Seed and Whole Wheat Pancakes

Ingredients:

  • 1 cup whole wheat flour.
  • 1 tablespoon ground flax seeds.
  • 1 tablespoon honey or maple syrup.
  • 1 teaspoon baking powder.
  • 1/2 teaspoon baking soda.
  • 1 cup buttermilk (or a mixture of yogurt and milk).
  • 1 egg (or a flax egg as a vegan alternative).
  • 1/2 teaspoon vanilla extract.
  • A pinch of salt.

Recipes:

In a mixing bowl, combine the whole wheat flour, ground flax seeds, baking powder, baking soda, and a pinch of salt.

Whisk together the honey or maple syrup, buttermilk, egg (or flax egg for a vegan option), and vanilla extract in a separate bowl.

Pour the wet ingredients into the dry ingredients and mix until just combined. Avoid overmixing to keep the pancakes fluffy.

Heat a non-stick skillet or griddle over medium heat and lightly grease it.

Pour 1/4 cup of batter onto the skillet for each pancake and cook until bubbles form on the surface. Flip and cook until golden brown on both sides.

Serve your flax seed and whole wheat pancakes with healthy toppings, such as fresh berries, a drizzle of honey, or a dollop of Greek yogurt.

Flax Seed and Banana Muffins

Ingredients:

  • 1 1/2 cups whole wheat flour.
  • 1/2 cup ground flax seeds.
  • 1 teaspoon baking powder.
  • 1/2 teaspoon baking soda.
  • 1/4 teaspoon salt.
  • 2 ripe bananas, mashed.
  • 1/2 cup Greek yogurt.
  • 1/4 cup honey or maple syrup.
  • 1/4 cup unsweetened applesauce.
  • 1 egg.
  • 1 teaspoon vanilla extract.

Recipes:

Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.

In a large mixing bowl, combine the whole wheat flour, ground flax seeds, baking powder, baking soda, and salt.

Mash the ripe bananas in another bowl and mix in the Greek yogurt, honey or maple syrup, applesauce, egg, and vanilla extract.

Pour the wet ingredients into the dry ingredients and stir until just combined.

Spoon the muffin batter into the prepared muffin tin, filling each cup about 2/3 full.

Bake for 18-20 minutes, or until a toothpick inserted into a muffin comes out clean.

Allow the muffins to cool for a few minutes in the tin, and then transfer them to a wire rack to cool completely.

These flax seed recipes offer various delicious options for incorporating flax seeds into your diet for weight loss.

Precautions while Consuming Flax Seeds for Weight Loss

Precautions while Consuming Flax Seeds

Usually, flax seeds are safe for many people and do not have special side effects. But consuming them in a moderate amount is needed.

Consuming raw or unripe flax seeds could cause indigestion, plus they could even contain toxic compounds.

Also, flax seeds must be avoided during pregnancy since they could cause hormonal changes if taken in any amount.

There’s no research yet about taking flax seeds during nursing. Still, it is always better to take care and avoid incorporating a new diet during pregnancy.

Also, if using flax seeds in any form, you must stay hydrated and drink plenty of water.

Not drinking ample water could cause digestive and constipation problems since the flax seeds won’t be able to digest all of the fiber in your body.

Although flaxseeds have numerous benefits, they may only be for some. For example, people with inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS) must avoid flaxseeds.

They could behave as laxatives and irritate your colon walls, leading to inflammation and even bleeding in some severe cases.

It is also recommended that those facing hormonal imbalance or endometriosis must not eat flaxseeds as they can mimic the effects of estrogen on the body.

People Also Ask (FAQs)

Question 1. How much Flaxseed do I need to Eat to Lose Weight?

Answer: The ideal amount of flaxseed for weight loss varies but typically ranges from 1 to 2 tablespoons daily. However, it’s essential to consult a healthcare professional or dietitian to determine the correct quantity for your specific needs and dietary plan.

Question 2. What is the Best time to eat Flax Seeds for Weight loss?

Answer: The best time to eat flax seeds for weight loss is in the morning. Consuming them as part of your breakfast helps control appetite, boost metabolism, and start your day with essential nutrients and fiber.

Question 3. What Happens to your body when you start Eating Flax Seeds daily?

Answer: When you start eating flax seeds daily, your body experiences improved digestion, increased fiber intake, and a potential reduction in cholesterol levels. These nutrient-rich seeds can improve heart health, weight management, and well-being.

Question 4. How do you Grind Flaxseed for Weight loss?

Answer: To grind flaxseed for weight loss, use a coffee grinder or a dedicated spice grinder and process the seeds until they achieve a fine, powder-like consistency. Freshly ground flaxseed ensures optimal nutrient absorption and can be easily added to various recipes to support your weight loss journey.

Question 5. Does Flaxseed Flatten Your Stomach?

Answer: Flaxseed can aid in reducing bloating and promoting a flatter stomach due to its high fiber content, which supports healthy digestion. While it’s not a quick fix, incorporating flaxseed into a balanced diet can contribute to a healthier, less bloated appearance over time.

Question 6. What are the Side Effects of Flaxseed for Weight Loss?

Answer: While flaxseed is generally safe, excessive consumption can lead to digestive issues like bloating, gas, or diarrhea. It’s important to moderate your intake to avoid potential side effects while reaping the weight loss benefits of this nutritious seed.

Question 7. Who should not eat Flaxseed?

Answer: People with a history of digestive problems or certain medical conditions, like bowel obstructions, should avoid flaxseed. It’s essential to consult a healthcare professional before adding flaxseed to your diet if you have concerns or specific health conditions.

Conclusion

Adding flax seeds into your diet for weight loss can be a simple and enjoyable way to boost your nutritional intake while supporting your health goals.

These tiny seeds are packed with fiber, healthy fats, and essential nutrients that contribute to a feeling of fullness and overall well-being.

By following the tips and trying the flax seed recipes mentioned in this guide, you can make flax seeds a valuable part of your daily meals.

Remember to start slowly, stay hydrated, and consult a healthcare professional if you have specific dietary concerns or medical conditions.

Flax seeds are a versatile addition to your diet, whether you prefer them in smoothies, salads, baking, or as part of a balanced breakfast.

The nutty flavor and satisfying crunch of flax seeds can enhance the taste and texture of your dishes, making your weight loss journey a delicious and nutritious experience.

Maintaining a healthy lifestyle with regular physical activity and a well-balanced diet is key to achieving your weight loss goals.

Flax seeds can significantly support your efforts to shed extra pounds and promote a healthier you.

So, enjoy the many benefits of flax seeds as you work towards your weight loss objectives.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On

Linkedin

Leave a Comment

Book a FREE Diet Plan & Consultation!