5 HEALTHY SEEDS YOU MUST EAT FOR QUICK WEIGHT LOSS
When we talk about a healthy weight loss diet, we often come across foods like fruits, lean meats, vegetables, and nuts. But how many of us know that even seeds play an important role when it comes to weight loss? Seeds are tiny superfoods. They are rich in multi nutrients like proteins, vitamins, fiber, iron, and omega-3, etc. Do you know, adding the right ingredients to your diet can help you lose weight quickly? Yes, some seeds really work to make you lose weight.
Here are those 5 healthy seeds you must eat for quick weight loss.
Include these seeds in your weight loss diet and see their impact on your waistline yourself.
- Pumpkin Seed:
This seed is a very good source of zinc. Zinc is known to trigger and boost a healthy metabolism of your body. It also helps you in building muscles. They are densely packed with protein and fiber, which help in keeping you full for a long time and keep your cravings at bay. Pumpkin seeds are also known to be effective in regulating your blood sugar levels. Importantly, it promotes alkalinity by neutralizing acidity. Moreover, the magnesium and calcium nutrients can slow down stomach bloating. It can be had as roasted or can be added to your healthy snacks and smoothies as garnish.
Make some High-Protein smoothies by adding one or two teaspoons of protein powder to your regular weight loss smoothies and garnish them with seeds for quick results. The Protein powders are available online. Click Here To Buy The Organic Protein Powder With Discounts.
How much to eat?
Eat 1 to 2 tablespoons of pumpkin seeds a day for healthy weight loss.
Related: Best Ways To Boost Up Your Metabolism To Lose Weight
2.Chia Seed:
Chia seeds are known as the tiniest yet most powerful seeds. They are packed with iron, magnesium, omega 3 fatty acids, and potassium, besides many other micronutrients. They are loaded with dietary fiber and can help your body absorb water. They are also very helpful in boosting your energy levels. They make you feel full for longer and reduce your food consumption.
You can have it after soaking it in water overnight or for a few hours or even garnish them in desserts or have it by combining them with fruits. You can also add them into milk along with other seeds and nuts if you wish. Vegetarians, who are on a constant quest for protein-rich foods, can include these seeds in their weight loss diet for better results.
According to Harvard School of Public Health, two tablespoons of chia seeds contains 11 grams of fiber, 4 gram of protein, 7 grams of unsaturated fats and high calcium content to meet 18% of RDA.
How much to eat?
For adults, 15–20 grams of Chia seeds is advisable, whereas children between 10 to 18 years can have 10 grams of chia seeds per day.
Related: 7 Essential Nutrients That You Need To Lose Weight Quickly
3.Flax Seed:
You must have heard a lot about them lately. These seeds are trending like crazy these days for their weight loss benefits. They are loaded with fiber and protein and are very low in calories. Proteins in flax seeds help increase levels of appetite-reducing hormones and reduce levels of the hunger hormone ghrelin.
They are the richest source of plant-based omega-3 fatty acids, which helps you in burning fat quickly. These fatty acids are also called alpha-linolenic acid(ALA). According to USDA, flax seeds are powered by a high content of fiber (27.3 gm) and protein (18.3 gm). This keeps your stomach satiated whilst promoting healthy digestion.
Flaxseeds promote healthy digestion, regulates insulin levels in your body, increases thermogenesis (this is a process that helps in burning fat), balance the hormones in your body, and acts as a hunger suppressant. They promote a healthy function of the bowels and can reduce cholesterol levels.
A study published in the International Journal of Research Studies in Medical and Health Sciences has shown that this essential fatty acid helps in reducing the increased blood glucose level, cholesterol level and even regulating blood pressure. It can be had with salads, soups, rice or can be added as a garnish to buttermilk or desserts.
How much to eat?
One tablespoon of whole flaxseed contains as much fiber as half a cup of cooked oatmeal. Consume 1 tablespoon of grounded flaxseed two to three times a day.
Related: Easy Weight Loss Tips To Reduce Body Fat And Lose Weight
4.Sabja Seed:
Sabja seeds have about 11gm of proteins, 5gm of carbs, and 2gm of fiber, which makes it the perfect mix for weight loss. Sabja seeds contain oil components, which comprise 50% linoleic acid, 22% linolenic acid, 15% oleic acid, and 8% unsaturated fatty acids. It is also a good source of omega 3 and 6 fatty acids, which helps in speeding up the fat burn process. As a result, you end up eating lower calories and can potentially lose weight.
The fiber content in it keeps your stomach fuller for a longer time, further prevents overeating. It provides many health benefits, weight loss being the most important one. Many people don’t get enough calcium and magnesium through their diet. Eating basil seeds could help you reach your daily needs also.
Low on calories and high on nutrients, it provides all necessary nutrition to the body. These seeds being high on alpha-linolenic acid (ALA), stimulate fat-burning metabolism in the body. Drinking sabja seeds water daily on empty is a proven method to lose weight.
The simplest way to eat this is to soak two teaspoons of sabja seeds in water and drink it every day. “They can also be added to sherbets, falooda, smoothies for added benefits,” says Bawri.
How much to eat?
Just one tablespoon of basil seeds could meet most or even all of your daily needs for ALA.
Related: 10 Best Protein Sources For Rapid Weight Loss
5.Quinoa Seed:
Quinoa is high in fiber, protein and has a low glycemic index. These properties have all been linked to weight loss and improved health. It is often mistaken as whole grains because of its nutritional value. They are loaded with omega-3 fatty acids, proteins, potassium, magnesium, zinc, iron, and very low in calories as well as fats.
They have good satiety and are a very healthy way to lose some kilos. The protein content is 14.12 gm which is higher as compared to rice, barley, wheat, and sorghum and the fiber content is also 7.0 grams which are higher than rice and sorghum.
It is naturally gluten-free and low in glycaemic index making it a good contender among the healthy seeds for weight loss. The best way to consume quinoa is just the way you eat rice. You can also add these seeds to your smoothies, oatmeal, or salads.
How much to eat?
Eat one cup of cooked quinoa in a day for weight loss.
Related: 20 Best High Fiber Foods You Must Eat For Weight Loss
