How Do Flax Seeds Aid Weight Loss?
Flaxseeds (Linum usitatissimum) are low in calories and packed with omega-3 fatty acids, ALA, proteins, dietary fiber, and antioxidants. They may aid weight loss by boosting metabolism, improving digestion, reducing inflammation, and increasing satiety.
1. Flax Seeds Are Rich In Omega-3 Fatty Acid
Flax seeds are rich in omega-3 fatty acids (1). Most diets are loaded with omega-6 fatty acids, which disrupts the normal omega-3 to omega-6 ratio (2). This leads to chronic inflammation in the body and consequent weight gain (3). Consuming flax seeds helps balance the omega-3 to omega-6 ratio, thereby reducing chronic stress and the possibility of weight gain.
2. Dietary Fiber In Flax Seeds Increases Satiety
Dietary fiber is a type of carbohydrate that humans cannot digest or absorb (4). It is mainly found in whole grains, nuts, veggies, and fruits and is of two types – soluble and insoluble. Flax seeds contain both soluble fiber (mucilage gums) and insoluble fiber (lignin and cellulose) (5). The soluble fiber forms a gel-like substance, which slows down the absorption of food in the digestive tract. This, in turn, makes you feel full for a long time. The insoluble fiber promotes the growth of good gut bacteria (6). The gut bacteria then ferment the soluble dietary fiber, producing short-chain fatty acids. These short-chain fatty acids, in turn, help improve metabolism (7). Dietary fiber also adds bulk to the stool, which helps prevent constipation (8). Flax seeds are rich in dietary fiber that may help lower cholesterol levels and increase fecal fat excretion. In one study, flax bread intake showed promising results compared with a control diet low in dietary fiber. Check out the graph below for the detailed results.
Mean Ratings Of Various Sensations During Days 2-7 With Different Diets
3. Flax Seeds Are A Good Source Of Protein
Flaxseeds are rich in proteins, and 100 g of flaxseeds contains about 18.29 g of protein (9). Proteins help build lean muscle, which gives your body a slim and toned look (10), (11). Muscles also contain a higher number of mitochondria (cell organelles that help convert glucose to ATP), thereby giving your metabolism a serious boost (12).
4. Lignan In Flax Seeds Flush Out Toxins
Flaxseeds contain about 800 times more lignans than other plants. These phenolic compounds act as antioxidants that help scavenge free oxygen radicals (13). The free oxygen radicals are dangerous as they cause DNA damage, leading to chronic low-grade inflammation (14), (15), (16). This causes obesity, insulin resistance, and type 2 diabetes (17), (18). A study published by Nutrition Journal confirmed that consuming 40 g flaxseed powder helps reduce inflammation and insulin resistance (19).
5. Flax Seeds Are Low In Calories
A tablespoon of ground flaxseeds contains only 55 Calories (9). You also get 18 grams of protein and loads of dietary fiber to keep you satiated for a longer duration. This way, you can easily create a calorie deficit, giving your body a chance to use the stored glycogen and fat. These are the scientific reasons flaxseeds so good for weight loss. Now the question is, what is the best way to eat flaxseeds for weight loss? Let’s find out!
How To Eat Flax Seeds For Weight Loss
For weight loss, flaxseed powder or ground flaxseeds work the best. Grinding flaxseeds helps separate the hull and the inner protein-rich seed part. The hull is usually rich in oils and dietary fiber. Both are good for human consumption (1). However, grinding it makes it easy to digest. You may eat just the seed part or both the seeds and the husk to fine-tune your flaxseed intake to lose weight. Recently, flaxseed oil has also created a buzz in the market. Is flaxseed oil equally good for weight loss? Scroll down to find out.
Is Flax Seed Oil Helpful For Weight Loss?
Yes, flaxseed oil is good for weight loss. Here’s why:
Healthy Fat – Flaxseed oil (or linseed oil) is a reservoir of omega-3 fatty acids and alpha-linolenic acid (ALA) (20). Relieves Constipation – Flaxseed oil has laxative properties that can help you if you experience constipation regularly. It helps improve bowel movement, which helps support proper digestion (21).
Reduces Inflammation – Flaxseed oil also helps reduce C-reactive proteins that cause inflammation (22). This is good news for you as lower the inflammation, better the chances of losing weight.
Note: Do not heat flaxseed oil for cooking purposes. You may use it as salad dressing and in dips and shakes. Flaxseeds are also known for other health benefits.
Other Health Benefits Of Flaxseeds
Lowers LDL Cholesterol: Omega-3 fatty acids and dietary fiber help improve heart health by reducing LDL or bad cholesterol (23). May Prevent Constipation: Dietary fiber adds bulk to the stool, which makes bowel movement easy (24). Boosts Immunity: The antioxidants present in flax seeds help boost your immunity, protect from microbial infections, and may decrease the risk of breast cancer (25), (26). Anti-inflammatory Property: Flax seeds contain omega-3 fatty acids that are anti-inflammatory (27). May Reduce Androgen Levels: Hormonal imbalance and poor lifestyle cause PCOS in women. Flax seeds may help reduce androgen levels and PCOS symptoms like hirsutism (28).
Acts As An Antidepressant: Flaxseeds may help improve mood and manage depression (29). Is Gluten-Free: Flax seeds are gluten-free. Hence, if you are gluten sensitive, you can use flax seeds as a substitute for gluten-containing foods, such as wheat, flour, etc.
Here are a few yummy and quick flax seed recipes.
Yummy Flax Seeds Recipes – Ways To Eat Flax Seeds
1. Banana Oats Flaxseed Smoothie
Prep Time: 7 minutes, Cooking Time: 1 minute, Serves: 1
1 banana 2 tablespoons instant oats, ground ½ apple 1 cup milk 1 date 1 tablespoon ground flaxseeds
2. Spinach Tuna Flaxseeds Salad
Prep Time: 3 minutes, Cooking Time: 5 minutes, Serves: 1
1 cup baby spinach ½ cup smoked tuna 1 tablespoon milled flaxseeds ½ cup cherry tomatoes 1 tablespoon chopped garlic 4 tablespoons extra virgin olive oil Juice of half a lime 1 tablespoon Dijon mustard Salt to taste ½ teaspoon black pepper
3. Lentil Soup With Flaxseeds Dinner
Prep Time: 10 minutes, Cooking Time: 10 minutes, Serves: 2
¼ cup yellow lentils 1 ½ teaspoons chopped garlic ¼ cup chopped tomato ¼ cup chopped onion 2 tablespoons flaxseed powder Salt to taste ¼ teaspoon black pepper 1 cup water 3 teaspoons extra virgin olive oil A handful of coriander leaves
Take a look at the following precautions and tips for using flaxseeds for weight loss.
Precautions And Tips
Talk to your doctor before consuming flax seeds for weight loss. Avoid consuming flax seeds if you have an upset stomach. Avoid flax seeds if you have IBS (Irritable Bowel Syndrome) or IBD (Inflammatory Bowel Disease). Be careful if you are experiencing hormonal imbalances or endometriosis as flax seeds can mimic the action of estrogen. Do not consume flax seeds if you are pregnant or lactating. Avoid consuming them if you are on blood-thinning medication as flax seeds slow down blood clotting. Consume just 1-2 tablespoons of flax seeds per day. Do not overdose on flax seeds to lose weight quickly. Drink 3 liters of water per day. Drink 4-5 liters of water if you work out. Exercising is a must when it comes to losing weight. Work out at least 3-4 hours a week.
How much flaxseed to consume per day to lose weight? Consume 1 tablespoon of flax seeds per day to lose weight. Pair it with healthy foods and a good workout routine. Is flaxseed good for losing belly fat? Yes, flax seeds are good for losing belly fat. It may not specifically target belly fat, but it aids overall weight loss, which also helps shed fat from the abdominal region. Which is better for weight loss – chia seeds or flax seeds? Both are great for weight loss. They are rich sources of protein, healthy fats, and dietary fiber. However, make sure you do not consume these in excess to prevent diarrhea. What happens if you eat too much flaxseed? Too much flaxseed in a day may cause stomach pain and diarrhea. What is the best time to eat flax seeds for weight loss? While you can have flax seeds at any time of the day, taking them early in the morning or before your meals may help you achieve better weight loss results. This is because it may promote digestion, and the fiber in the seeds may promote satiety. What happens if we eat flax seeds on an empty stomach? Flax seeds are fulfilling, and having them on an empty stomach may satiate your hunger. Is it OK to eat chia seeds and flax seeds together? Yes, both seed variants have a diverse range of nutrients complementing one another. You can add them to your shakes and salads or powder them into your dishes. Should you soak flax seeds? Soaking flax seeds is believed to boost their digestion and absorption of nutrients.
