Can Flaxseeds Help Me Lose Weight?OverviewIf you are
trying to lose weight, then here’s the lowdown on how flaxseeds can help you
shed those pounds. There are a few ways flax seeds help with weight loss:
first, flax seeds are high in fiber. Second, flax seeds have high levels of
polyunsaturated fats, such as the omega-3 fatty acid, alpha-linolenic acid
(ALA). Third, the large amount of lignans contained in flax help balance
estrogen levels. After you learn about the information I am about to give you,
you’ll know how exactly flaxseeds can help you lose weight.
Flaxseed for Weight Loss
A high-fiber diet is not only great for your health, but it will also help you
lose weight. Among the many sources of fiber, flax seeds are one of the best,
as an ounce of flax seeds contains about 32% of the recommended daily dosage. A
high-fiber food like flax seed has a low energy density, meaning that relative
to the total weight of the food, it is rather low in calories. Furthermore, our
bodies absorb fiber much more slowly than other food compounds, so after you
eat it, you will feel full for a longer period of time. Flax seeds are unique
in this aspect in that they actually swell up in the intestine to form a rather
gel-like substance. Eating flax seeds can also help stabilize your blood sugar
levels, so the energy that you get from eating lasts longer and also keeps you
feeling full.
To this day,
dietary fats still have a bad rap from years of misconceptions. On a surface
level, it seems logical that eating fat will make you fat, but when you examine
things more closely, you’ll find that not all fats are the same. Saturated fats
from greasy, fried foods like french fries or pretty much anything you can get
from McDonald’s are certainly not good for you. These fats will make you fat,
but polyunsaturated fats are essential to our health and well-being. If you’ve
ever been on a low-fat diet, perhaps you’ve had the feeling of never being full
after you eat, and that’s because fats are a big element in getting that full
feeling. Flax seeds contain good fats, the kind of fats that not only don’t
make you fat, but actually help you lose weight. If you don’t feel full, you
might be able to hold out for a little while with your willpower, but
eventually you will break and overeat to your heart’s content. The fats found
in flax will help keep you feeling full without the negative properties of
certain saturated fats.
On a theoretical
level, losing weight is all about calories in vs. calories out, meaning the
number of calories that you take in has to be lower than the number of calories
you burn. On a practical level, however, the situation is much more complex
because there are other factors that matter, such as your body’s hormones. In
particular, the hormone estrogen, found in both men and women, plays a huge role
in storing body fat. Lignans, a beneficial compound found in flax seeds, helps
modulate estrogen activity. Don’t get me wrong though, estrogen is not all evil
and it plays a critical role in healthy bodily functions, but an imbalance of
estrogen can negatively affect your weight loss efforts. Researchers believe
that lignans balance estrogen activity by exerting both anti-estrogenic and
weak estrogenic properties. To further the case for the effect of lignans on
estrogen, studies are currently being done to determine whether lignans can
relieve menopausal hot flashes. As far as weight loss goes though, you should
consider putting more flax in your diet to get more lignans to regulate your
estrogen levels and ultimately help you lose weight.
Now that you
understand the benefits of flax seeds for weight loss, you’ll probably want to
start adding some flax to your diet. Remember, flax seeds give you lots of
fiber, have high levels of good fats, and contain lots of lignans, all of which
contribute to your weight loss. So put this information to use and you’ll be
able to cut down to the weight that you’ve always wanted to be at.How to Use Flaxseed For Weight LossGround flaxseed weight loss drinkFlaxseed weight loss drink can be prepared by grinding flax seeds, or you can buy powdered flax seeds. This drink may help in boosting metabolism, make you feel full for longer, and also helps in improving your digestion.How to make this drink?1 tsp. freshly ground flax seed 1 lemon wedge6 to 8 ounces hot waterCombine the ground flax seed with the hot water and stir well. Add the lemon wedge to your glass and give it a squeeze for some flavor and a boost of Vitamin C. You can drink this once per day to lose weight.
Flaxseed Recipes
While flax seeds
are an amazing health food, before you start eating them, you should know that
you can’t just eat the seeds alone. Whole flax seeds are not fully
bioavailable, so you won’t get all the nutritional value of the oils contained
in the seed. This means that you’ll have to either get ground flax seeds or
grind them yourself for most flax seed recipes. I would suggest doing the
latter, as it’s super easy to make your own ground flaxseed with a cheap household device that you probably already have.
Flax Seed
Muffins
These
delicious flax seed muffins are a perfectly healthy choice when you’re craving
something sweet.
1 Cup dried
currants
1/2 cup all-purpose unbleached flour
1/2 cup whole-wheat flour
1/2 cup chopped walnuts
3 tablespoons flax seeds, ground
1/3 cup Splenda
2 tablespoons sugar
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 large eggs
1/2 cup carbohydrate-controlled sugar-free yogurt (vanilla or fruit flavors are
fine)
2 tablespoons canola oil
Preheat the oven
to 400 degrees F
In a medium
bowl, combine the currants, flours, walnuts, ground flax seeds, Splenda, sugar,
baking power, baking soda, and salt. Set aside. In a large bowl, combine the
eggs, yogurt, and oil.
Add the dry
ingredients to the wet ingredients and mix by hand until the flour is
incorporated. Spoon into 12 paper-lined muffin cups. Bake 20 to 25 minutes,
until toothpick removes cleanly
Makes 12
muffins. Each muffin contains 3 grams of dietary fiber.
Flax Oil Salad
Dressing
If flax
seeds recipes sound like a lot of work, don’t worry – you can always use
flaxseed oil instead of flax seeds. Here’s my favorite recipe for a killer
salad dressing using flaxseed oil.
1/2 cup organic
flaxseed oil
1/4 cup lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon sea salt
Dash of black pepper
1. Put all of
these ingredients into a jar or bottle with a tight-fitting lid.
2. Shake
vigorously.
3. Pour a
liberal amount on your salad and store it in the refrigerator after you are
done.
This recipe
yields 6 servings (for a serving size of 2 tablespoons) and should last in the
fridge for up to one week. As for its nutritional value, this salad dressing is
only 160 calories with 18 grams of fat (1.5g saturated, 3g monounsaturated,
12.5g polyunsaturated), 0 grams of protein, 1 gram of carbohydrates, 0 grams of
fiber, and 210 milligrams of sodium. More importantly, you will be getting 10
grams of omega 3s (ALA) per serving.
Fresh Mexican
Salsa With Flaxseed Oil
A zesty
traditional Mexican salsa now made even better with the addition of flaxseed
oil. Great for dipping tortialla chips or as a sauce on enchiladas, burritos,
and tacos.
3 tomatoes,
diced
4 sprigs fresh cilantro
1/2 medium onion, diced
1 green onion
1 small jalapeno pepper
1/2 cup tomato sauce
3 tablespoons organic flaxseed oil
Combine
tomatoes, cilantro, onions, and jalapeno pepper in a blender or food processor
and process to desired consistency, chunky or saucy. In a separate bowl combine
tomato sauce and flaxseed oil. Stir to uniform consistency. Combine all
ingredients. Chill and serve.
Flaxseed Oil
Hummus
A
fantastic-tasting Middle Eastern dish to be used as a dip or as a filler in
pita pocket sandwiches; an excellent source of complete protein and now
essential fatty acids
one, 15-ounce
can or 1-2/3 cups cooked garbanzo beans (chick-peas), drained (save the liquid)
1/4 cup tahini (sesame seed paste)
3 tablespoons lemon juice
3 tablespoons organic flaxseed oil
2 medium cloves garlic
1/4 teaspoon ground coriander
1/4 teaspoon cumin
1/4 teaspoon paprika
dash cayenne
1/4 cup minced scallions
2 tablespoons minced fresh parsley (for garnish)
In a blender or
food processor, process the garbanzo beans, tahini, lemon juice, and flaxseed
oil until the mixture reaches the consistency of a coarse paste. use as much of
the garbanzo liquid and/or water as needed. Add the garlic, coriander, cumin,
paprika, and cayenne and process the ingredients again to combine thoroughly.
Transfer the hummus to a bowl and stir in the scallions. Cover and chill,
adding the parsley just before serving.
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