Which Seeds Are Best For Weight Loss?

In our quest for healthy, sustainable weight loss, we often overlook the small yet mighty seeds. These tiny powerhouses of nutrition are packed with fiber, protein, and essential fats, making them a valuable addition to any Weight Loss Program. Seeds, due to their nutrient-dense composition, can help keep you satiated, control hunger pangs, and provide sustained energy, all while offering a multitude of health benefits. 

They also improve the texture and flavor of food products such as snacks, cereals, salads and even gravies and curries. Many studies talk about the digestive and heart health benefits of seeds. If you want to know the benefits of seeds for weight loss, you are at the right place. In this blog, we’ll explore the best seeds to incorporate into your diet for weight loss and how to make them a seamless part of your everyday meals. Let’s dive into the world of seeds and discover how these tiny superfoods can aid in achieving your weight loss goals.

Nutrients Present in Seeds

Seeds contain rich amounts of plant-based nutrients providing numerous health benefits. Seeds contain plentiful nutrients like healthful fats, proteins, vitamins B and E, and minerals. They work great in maintaining weight, improving heart health, and minimizing the risk of diabetes.  One should always have seeds in their unprocessed form or in a low-calorie diet. If you take seeds with other high-calorie foods such as carbs and unhealthy fats, they won’t help in weight loss.

Top 5 seeds that help in weight loss

It is a known fact that seeds are good for overall health. Now, let’s find out which seeds may help in weight loss. Below is the list of top 5 seeds that may assist in limiting your calorie intake and reach weight loss goals. This is only possible if you adhere to a low-calorie diet as per your nutritionist’s advice.

#1 Chia Seeds

Chia seeds are excellent superfoods. Omega-3-fatty acid named alpha-linolenic acid is present in ample amounts in these seeds. This makes chia seeds a suitable choice for vegetarian and vegan diets. Chia seeds are packed with minerals like zinc, calcium, phosphorus, and fiber, protein. Chia seeds work great for weight loss due to their high fiber content. 

#2 Sunflower Seeds

Sunflower seeds are rich in vitamins B and E, and minerals like selenium. These seeds are antioxidant in nature and hence protects the body from the risk of chronic health problems like diabetes. Sunflower seeds are also seen to lower weight and improve overall fat mass and lipid profile. 

#3 Pumpkin Seeds

Pumpkin seeds are a complete pack of phytosterols, antioxidants like carotenoids and tocopherol, and fatty acids. Also, these seeds contain minerals such as zinc and selenium in traces. Pumpkin seeds are beneficial for preventing the development of arthritis. Intake of these seeds also lowers hypercholesterolemia etc. The zinc content in these seeds also helps in boosting immunity. You can try and substitute fatty or unhealthy snacks with seeds and nuts like pumpkin seeds. This aids in decreasing caloric intake and hence results in weight loss. 

#4 Flax Seeds

Flax seeds are derived from the flax plant. These seeds are full of protein and fibers. Also, flax seeds are full of omega-3 fatty acids (alpha-linolenic acid). Another important nutrient in flax seeds is potassium lignan (which is a type of antioxidant). Flax seeds are beneficial for one’s health due to their antioxidant and anti-inflammatory properties. So, these seeds are helpful for your heart, digestive system, and vascular system. Studies found that the intake of flax seeds might aid in lowering weight, fasting blood sugar and triglyceride levels. But, there isn’t adequate research available to prove these claims conclusively.

#5 Sesame Seeds

Sesame seeds are tiny with loads of flavor and have been used for many reasons. These seeds contain rich amounts of plant protein and fiber. Sesame seeds are useful for reducing cholesterol, and levels of triglyceride and blood pressure. Intake of these seeds is thought to be healthy for many body systems. 

How to include seeds into your diet?

The healthiest way of adding seeds is by consuming them unprocessed. Yet, if you are not able to enjoy the raw savor of seeds, below are some ways to add them into your diet:

·         In dry chutneys in combination with garlic (Flax seed chutney, sesame seed chutney, etc).

·         In bhaji, gravies, and vegetables.

·         As part of tahini.

·         You can eat pumpkin seeds right off the shelf or can be included in bhaji or salads as per your taste.

·         During snack time, a tablespoon of unprocessed flax seeds or with other nuts and seeds can be beneficial to your health.

·         You can also have spiced or roasted pumpkin seeds as a snack. It will prevent you from eating unhealthy foods when you get hungry mid-day.

Key Takeaway

Carrying excess weight or being obese can have detrimental effects on your health. It is crucial for individuals of all ages and genders to strive for a healthy body weight in order to stave off the onset of chronic diseases such as hypertension, type 2 diabetes, and liver conditions.

While incorporating seeds, potent sources of diverse nutrients, into your diet is highly beneficial, it’s important to note that their consumption alone or simply sprinkling them on your morning cereals won’t directly induce weight loss.

Seeds, however, can aid in preventing excessive calorie intake when used as a wholesome alternative to unhealthy snack options like chaklis and other fried foods.

A sustainable and balanced approach to lifestyle and nutrition is important. If you need more guidance, consider joining a Weight Loss Program to help you reach your weight loss goals safely and effectively.