How to Eat Flax Seeds for Weight Loss (It is a Natural Appetite Suppressant!)
In today’s post, I’ll be discussing the incredible benefits of flax seeds for weight loss.
If you’re on a journey to shed those extra pounds, incorporating flax seeds into your daily routine might just be the way to go.
Not only are they delicious and versatile, but they also offer numerous advantages when it comes to achieving and maintaining a healthy weight.
Why Flax?
Flax seeds have been a game-changer in my weight loss journey.
Incorporating just 2 tbsp of these tiny powerhouses into my daily diet has not only enhanced the nutrition of my meals but also kept my bowel movements pretty regular.
I learned to creatively add them to my morning water, which makes taking flax seeds a breeze.
Eating flax seeds for weight loss feels like discovering a secret ingredient. It really does!
Their versatility in being added to various dishes made them an easy fit into my diet. Check here my post on ways to eat flax seeds and be amazed. Really.
(From sprinkling them over breakfast cereal to blending them into smoothies, the options seemed endless).
They are perfect for weight loss.
The science behind flax seeds and weight loss
Flax seeds are rich in omega-3 fatty acids, which can help promote weight loss. Omega-3 fatty acids have been found to reduce inflammation in the body, which may aid in weight loss.
Additionally, flax seeds are high in fibre, which can help you feel fuller for longer and control your appetite.
The fibre in flax seeds absorbs water and expands in your stomach, promoting a feeling of fullness.
A study found that those who incorporated flax seeds into their diet for 12 weeks experienced a decrease in body weight and BMI compared to the control group. Here’s the link so you can have a look at it.
Flax seeds may also help regulate blood sugar levels, which can be beneficial for weight management.
(High blood sugar levels can lead to increased hunger and cravings, making it more difficult to stick to a weight loss plan).
The fibre and healthy fats in flax seeds can help stabilise blood sugar levels, reducing the likelihood of spikes and crashes in energy and hunger!
What are flax seeds and what makes them a superfood?
Flax seeds offer a nutritional boost similar to chia seeds (want to check my article on flax seeds vs chia seeds?) but with added benefits geared towards shedding those extra pounds.
Flax seeds deliver a big nutritional punch in a small package.
Check this out:
- High in omega-3s: They contain a high amount of alpha-linolenic acid (ALA), an omega-3 fatty acid that has been linked to health benefits like reduced inflammation, improved heart health, and better brain function.
- Rich in antioxidants: They contain antioxidants called lignans that can help protect cells from damage caused by free radicals. Lignans have been studied for their anti-cancer effects.
- Excellent source of fibre: Flax seeds provide both soluble and insoluble fibre. The insoluble fibre acts as a prebiotic to support gut health, while the soluble fibre helps to slow digestion and promote feelings of fullness. << IMPORTANT FOR WEIGHT LOSS!!
- High in protein: Flax seeds contain substantial amounts of protein, providing around 5-7 grams per 2 tablespoons. (The protein content makes flax a great option for vegetarians and vegans)
- Supports digestion: The combination of fibre and healthy fats in flax can help promote regularity and improve digestion. Flax has been used as a natural laxative.
1. High fibre content
Flax seeds are a rich source of both soluble and insoluble fibre.
This composition is beneficial for weight loss as it slows digestion and stabilises blood sugar levels, preventing spikes in hunger.
Enhancing the feeling of fullness (making you feel full so you’re no longer “hungry”) is important because it can significantly reduce overeating and snacking between meals.
This is often considered the most crucial factor for success when in your journey to lose weight. I hope you agree.
You see, by making you feel fuller for longer, flax seeds help you naturally eat less without feeling hungry.
TIP: Try incorporating a mix of flax and chia seeds into your morning smoothies, oatmeal, or yoghurt to kickstart your day with a filling meal that fuels your body and supports your weight loss goals.
2. Omega-3 fatty acids reduce inflammation
The omega-3 fatty acids in flax seeds have proven health benefits, one of them being reducing inflammation. This is a key factor in achieving and maintaining a healthy weight.
How? Well, omega-3 fatty acids in flax seeds help calm down inflammation in your body. Less inflammation means your body can work more efficiently, especially when it comes to burning fat and not storing it unnecessarily.
This smooth operation helps you keep a healthy weight more easily.
3. “Strategic” calorie management
Incorporating flax seeds into your diet is a smart move for managing your calorie intake.
Their low-calorie count supports a calorie deficit — the key to weight loss — without sacrificing nutrition.
Flax seeds are nutrient-dense, meaning they pack a lot of health benefits into just a few calories.
The beauty about them is that they’re not just about eating less; they’re about making every calorie count with valuable nutrients that support overall health.
Hope it makes sense.
4. Hormone balance
The lignans that flax seeds contain have been shown to help balance hormones. Lignans are a type of phytoestrogen, which means they can mimic the effects of estrogen when ingested.
This can be beneficial for weight loss, as hormonal imbalances can contribute to weight gain.
Compared to other superfoods like kale or spinach, flax seeds are more versatile and can be easily incorporated into a variety of recipes.
Practical ways to incorporate flax seeds into your diet
What can I say, adding flax seeds to my daily diet has been straightforward. And beneficial.
From mixing them into baked goods and breakfast cereal to enriching smoothies with their rich protein and omega-6 fatty acids content, they keep supporting my weight loss journey.
1. Mornings
One of my favorite ways to consume flax seeds is by adding them to my plant-based yoghurt in the mornings (or midday). This is such a simple method. It works for me.
2. Homemade energy bars
Homemade energy bars with flaxseed meal have become a staple for many.
They are incredibly tasty. Be careful with the calorie intake, though; it will depend on what else is in them. I recommend this one.
3. Using ground flaxseed as a bread crumb substitute
An easy and lovely way to add flaxseed to any diet is by using ground flaxseed as a substitute for bread crumbs.
This not only boosts the nutrition of any meal but also keeps them low in carbs.
Whether it’s for coating or thickening your vegan meatballs, ground flaxseed blends seamlessly into recipes.
Its nutty flavour adds a unique twist. Just don’t tell anyone at home, let them eat the meal and then tell them.
You’ll see the surprised faces.
4. Stirring flaxseed meal into soups thickness
Adding flaxseed meal to soups is an excellent way to increase their thickness.
Just a tablespoon stirred into your favourite soup not only thickens it naturally but also enriches it with the omega-3 fatty acids and fibre.
This method can make your soups more filling and satisfying without altering their original flavour.
Try it and let me know in the comments if it worked for you.
What’s the best time to have the flaxseed?
I take them in the morning.
It works for me. If I have no time to think of inventive ways to add them to my meals that day, I just mix them with water and down they go! (I grind them first, I keep a fresh batch in a jar. I grind weekly).
So, on an empty stomach in the mornings worked for me.
It also sets me up for a healthy day.
What about night time?
I haven’t tried.
But you need to remember that they might cause slight discomfort due to their high fibre content.
For me, mornings are better.
Amount of flax seeds for weight loss
Finding the right amount was crucial.
For weight loss, I stick to two tablespoons of flaxseeds daily.
I started with a teaspoon, as I found the fishy taste a little too much at first.
Anyway, as time has gone by, I’ve learnt that 2 tablespoons is my ideal amount.
Look at the table below, you’ll get an idea of what 2 tablespoons mean in terms of nutritional value:
Certainly! Here’s the information presented in a clear, informative table format:
| Nutrient | Amount in 2 Tbsp of Flax Seeds | Recommended Daily Intake (RDI) | % of RDI Covered* |
|---|---|---|---|
| Omega-3s (ALA) | 2,300 mg | Women: 1,100 mg Men: 1,600 mg | Women: 209% Men: 144% |
| Antioxidants (Lignans) | 100-300 mcg | No set RDI, but 100-1,000 mcg suggested | Varies |
| Fiber | 4 grams | Women: 25 grams Men: 38 grams | Women: 16% Men: 10.5% |
| Protein | 3-4 grams | Women: 46 grams Men: 56 grams | Women: 6.5-8.7% Men: 5.4-7.1% |
| Iron | 0.7 mg | Women: 18 mg Men: 8 mg | Women: 3.9% Men: 8.75% |
| Calcium | 30 mg | 1,000 mg | 3% |
Beyond weight loss: what else are flax seeds good for?
Flax seeds offer more than just weight loss benefits.
They enhance overall health in multiple ways.
1. They can lower cholesterol levels
The soluble fibre content in flaxseed powder binds with cholesterol in the intestine and prevents its absorption, aiding in the reduction of overall cholesterol levels.
This simple fact can have a profound impact on cardiovascular health.
2. They may reduce the risk of cancer and diabetes
The high omega-3 fatty acid and fibre content contribute to this protective effect, making them powerful in your diet.
3. They enhance skin health (high vitamin E content)
Flax seeds are a good source of Vitamin E. They contain a form of Vitamin E known as gamma-tocopherol.
In every 100 grams of flax seeds, there is about 0.31 mg of Vitamin E. This nutrient plays a crucial role in skin health.
Can we have too many flax seed?
Moderation is key.
Overconsumption, especially for pregnant women, can lead to unwelcome side effects.
The high fibre content, while generally healthy, can cause digestive issues if consumed in excess.
Therefore, it’s important to balance the intake of flax seeds to avoid such complications.
Again, 2 tablespoons daily is all I take.
Only buy quality flax seeds!
Choosing high-quality seeds is crucial.
I always go for organic seeds to ensure I’m getting the most natural and nutrient-rich options available.
I suggest you look for seeds that are well-packaged to protect their essential oils and nutrients from oxidation.
Find here my recommendations: WHOLE organic flax seeds, and a coffee grinder to grind the flax seeds if you haven’t got one.
Keeping an eye on the packaging date can also ensure you’re getting the freshest seeds!
Tips for selecting the BEST flax seeds for weight loss
When selecting flax seeds for weight loss, look for seeds that appear shiny and are free from any damage. This shininess is a good indicator of their healthy fat content, which is VITAL for weight loss. Better to go for whole flax seeds as they have a longer shelf life. But remember to grind them to access their rich source of nutrients.
BONUS TIP: Always check the packaging for any signs of moisture or damage, as this can affect the seeds’ quality and effectiveness in your diet.
Tips for storing
Here are some tips to help you store flax seeds properly:
- Store flax seeds in an airtight container in a cool, dark place to maintain freshness and prevent rancidity.
- Keep flax seeds whole until ready to use as they’ll have a longer shelf life.
- If using ground flax seeds, store them in the refrigerator to extend their shelf life.
- Avoid buying flax seeds in bulk unless you can consume them within a reasonable timeframe.
- Check the expiration date on flax seed packaging to ensure freshness before purchasing.
FAQs
Can I Eat Raw Flax Seeds?
Yes, you can eat raw flax seeds, but there’s a catch. For optimal digestive health and to fully benefit from their vitamins and minerals, it’s best to consume them ground.
Eating flax seeds whole may result in them passing through your digestive system without being fully digested, limiting the absorption of their nutrients.
Ground flax seeds are easier for your digestive system to handle.
Will I lose weight??
YES. Their high fibre content can help you feel full for longer, potentially reducing the amount of calories you take.
However, flax seeds should be part of a balanced diet and combined with regular exercise for effective belly fat loss.
Remember, no single food can target belly fat specifically, but flax seeds can be a valuable component of a comprehensive weight loss strategy!
Any risk I could put on weight instead?
Flax seeds are high in calories.
Just consume them in moderation to avoid weight gain.
Talk to a nutritionist if in doubt so you can learn about the exact daily amounts you can take.
Final insights
Incorporating flax seeds into my diet has been such a game-changer for not just weight management but also for maintaining stable blood sugar levels.
Their versatility makes them an easy addition to almost any meal, to be honest.
I can easily enjoy their health benefits so easily!
