Seeds For Weight Loss

Tiny seeds can make a significant impact on your weight loss journey! We often focus on exercises, weight loss recipes and changing our lifestyle to achieve the desired results. Let us learn about seeds for weight loss in depth! 

Tiny Powerhouse of Nutrients: Nutritional Value of Seeds

Seeds are the natural source of various nutrients such as vitamins, proteins and fibre. Even if you consume them in small quantities, this can make a significant impact on your digestion system, improve your efficiency in performing day-to-day tasks and a lot more. If you add seeds for weight loss to your diet, they will significantly bring you results and overall well-being. 

They are rich in protein, promoting satiety and helping to curb cravings. Further seeds are a source of heart-healthy omega-3 fatty acids and antioxidants, which contribute to inflammation reduction and improved metabolism. Seeds for weight loss can be added to your diet effortlessly and you may enjoy your meals with an enhanced texture and an amazing mouthfeel! 

How Effective Are Seeds For Weight Loss?

In 2023, there are a plethora of weight loss products that you can get via online and offline channels. But the concern arises, which of those are effective yet safe to use? 

You can start with this small and effective step, i.e. adding seeds for weight loss to your calorie-deficit diet plan. Incorporating the best seeds for weight loss can support and benefit you in various ways. Let us look at how seeds for weight loss impact your body, the outcomes and efficiency; 

• Good Source of Protein: Proteins are one of the essential nutrients that your body needs while doing weight loss exercises. Seeds are plant-based protein sources, valuable for individuals who follow a vegan diet and are looking for protein-rich foods. So, we see how seeds for weight loss serve a dual purpose by being a plant-based protein for vegans and also supporting a sustainable protein that is easily available for non-vegan diet followers. 

• Hydration: We know that seeds are consumed after you soak them in water, juice or yoghurt. And all the seeds for weight loss, have great absorbing properties. Hence, you can keep your body hydrated (which is good for weight loss) for longer than usual without putting in any extra effort.  

• Versatile Nature: Seeds make the food interesting! It can be added to various weight-loss recipes such as healthy smoothies, juices, salads, etc which enhance the texture of your foods, delivering a good mouthfeel of the food. 

• Boosts Your Energy: You can include seeds for weight loss in your pre or post-workout drinks to enhance the effect of exercises. Not only this, you can drink them while following during days when practising intermittent fasting for weight loss. 

10 Best Seeds For Weight Loss

1. Chia Seeds
2. Pumpkin Seeds
3. Sunflower Seeds
4. Flax Seeds
5. Hemp Seeds
6. Sesame Seeds
7. Sabja Seeds
8. Quinoa Seeds
9. Watermelon Seeds
10. Muskmelon Seeds

Let us learn about these seeds and discover which are the best seeds for weight loss.

Chia Seeds 

These stand out as one of the top seeds for weight loss, being rich in fibre and a host of vital nutrients. Chia seeds are fashionably popular due to their remarkable versatility, seamlessly fitting into a variety of dishes. It is rich in fibre and protein and given that both the nutrients are essential in weight loss. You can combine Chia seeds with high-fibre foods as well as protein rich fruits to increase fibre and protein intake. 

Chia Seeds Benefits for Weight Loss: Both these nutrients present in chia seeds is the key reason supporting weight loss. Packed with soluble fibre, they absorb liquid and form a gel-like consistency in the stomach, creating a feeling of fullness that can help curb overeating and support weight management goals. Let’s learn more about the nutritional value of Chia seeds for weight loss;  

Serving Size	30 grams
Calories	136
Fibre	12 grams
Protein	6.1 grams
Carbohydrates	0.2 grams
Fats	9.9 grams

Pumpkin seeds

If you’re wondering how to reduce belly fat, then Pumpkin seeds are the solution! These are one of the best seeds for weight as they are packed with nutrients, and proteins and rich in micro minerals like magnesium, zinc and iron. These micro-minerals play a vital role in weight loss.

Pumpkin Seeds Benefits for Weight Loss: A spoonful of pumpkin seeds (7.7 grams) gives you 1.4 grams of protein content, which defines the fact that the digestion process for protein demands extra energy expenditure. As a result, incorporating these seeds into your diet contributes to a heightened caloric burn during digestion, fostering a calorie-burning effect. Also, they are rich in micro minerals which are essential for various bodily functions, including proper digestion and nutrient absorption. 

Let us look at the nutritional value of pumpkin seeds for weight loss; 

Serving Size	30 grams
Calories	136
Fibre	5.8 grams
Protein	5.9 grams
Carbohydrates	16.3 grams
Fats	5.8 grams

Sunflower seeds

In every supermarket, whenever you’re looking to buy oil, indeed you must have noticed sunflower oil. But, a few of us know about sunflower seeds and their benefits for weight loss. Sunflower seeds are nutty brown seeds, an excellent source of healthy fats. 

Sunflower Seeds Benefits for Weight Loss: A teaspoon of (5.1 grams) gives you 2.5 grams of healthy fats such as monounsaturated and polyunsaturated fats, which helps you control your hunger and make you feel full for longer. Additionally, it is also a good source of fibre and protein which aids in weight management. Let us look at the nutritional value of sunflower seeds for weight loss;

Serving Size	30 grams
Calories	163
Fibre	2.7 grams
Protein	5.8 grams
Carbohydrates	4.6 grams
Fats	15 grams

Flax seeds

Seeds for weight loss are a superfood that supports your weight loss efforts. Flax seeds are one of them, are a good source of fibre and are also low in carbohydrates, making them a great pick for Keto diets. 

Flax Seeds Benefits for Weight Loss: Rich in soluble and insoluble fibre, flax seeds promote satiety which increases the feeling of fullness. They are low in calories and easy to digest and can be added to smoothies, a perfect low-calorie breakfast meal if you start with a 7 days weight loss diet plan for losing weight. Now let us look at the nutritional value of Flax seeds for weight loss; 

Serving Size	30 grams
Calories	165
Fibre	8.4 grams
Protein	5.7 grams
Carbohydrates	9 grams
Fats	12.9 grams

Hemp seeds

Hemp seeds can offer several benefits that support weight loss when integrated into a balanced diet and healthy lifestyle. It has a combination of protein, healthy fats, and fibre that can help you feel full and satisfied, reducing the likelihood of overeating or snacking on calorie-dense foods.

Hemp Seeds Benefits for Weight Loss: Up until now, we’ve explored various seeds that can complement your weight loss diet plan. Shifting our focus to hemp seeds, they offer a unique advantage: the ability to boost your metabolism. An increase in energy levels and enhanced physical strength will help you perform the weight loss exercises in a better and more efficient way. Let us look at the nutritional value of Hemp seeds for weight loss; 

Serving Size	30 grams
Calories	166
Fibre	1. 2 grams
Protein	9.5 grams
Carbohydrates	2.6 grams
Fats	15 grams

Sesame Seeds

Sesame seeds, also known as til are a good source of protein. The seeds can be white, black, or brown, with each variety having its unique flavour and uses. White sesame seeds are the most common and have a mild, nutty taste. Black sesame seeds are smaller and have a rich, earthy flavour.

Sesame Seeds Benefits for Weight Loss: They have rich protein content which can boost metabolism and suppress appetite, preventing overconsumption of calories and contributing to weight loss efforts. Moreover, foods rich in fibre can assist in fat loss while preserving muscle mass. Let us look at the nutritional value of Sesame seeds for weight loss; 

Serving Size	30 grams
Calories	176
Fibre	4.4 grams
Protein	5.3 grams
Carbohydrates	8 grams
Fats	15.4 grams

Sabja seeds

After you soak them, sabja seeds look similar to chia seeds; a jelly-like texture that gives an amazing mouthfeel. These are known for their cooling properties and potential health benefits.

Sabja Seeds Benefits for Weight Loss: When soaked in water, they form a gel-like consistency that can contribute to hydration and a sense of satiety. These are one of the best seeds for weight loss that helps in regulating blood sugar levels and aid digestion, indirectly supporting weight loss efforts. Let us look at the nutritional value of Sabja seeds for weight loss; 

 

Serving Size	30 grams
Calories	133
Fibre	6.8 grams
Protein	4.4 grams
Carbohydrates	19 grams
Fats	4.1 grams

Quinoa Seeds

Quinoa’s nutrient density supports overall health, while its versatility allows for satisfying meals that align with weight loss goals. Incorporating quinoa seeds into a balanced diet can contribute to effective weight management when combined with regular physical activity and mindful eating practices.

Quinoa Seeds Benefits for Weight Loss: Quinoa seeds, are the nutritional powerhouse, and can be beneficial for weight loss due to their high protein and fibre content. The protein promotes satiety and muscle repair, aiding in appetite control and metabolism. Let us look at the nutritional value of Quinoa seeds for weight loss; 

 

Serving Size	30 grams
Calories	110
Fibre	1.9 grams
Protein	4.5 grams
Carbohydrates	19 grams
Fats	1.9 grams

Watermelon Seeds

Traditionally, watermelon seeds were added while preparing Indian sweets and desserts. Watermelon seeds are a source of nutrients such as protein, healthy fats, dietary fibre, and certain vitamins and minerals. They contain notable amounts of magnesium, iron, and zinc.

Watermelon Seeds Benefits for Weight Loss: Watermelon seeds contain fibre, magnesium, iron and protein. These nutrients are essential for weight loss and improve the nutritional absorbing capacity of your body. They overall promote blood circulation, and satiety and are good for digestion. Let us look at the nutritional value of Watermelon seeds for weight loss; 

 

Serving Size	100 grams
Calories	158
Fibre	21.4 grams
Protein	30.6 grams
Carbohydrates	16.5 grams
Fats	51.6 grams

Muskmelon Seeds

They are often discarded while consuming the fruit, but they can be consumed on their own or as an addition to various dishes.

Muskmelon Seeds Benefits for Weight Loss: These seeds are a source of protein, healthy fats, and dietary fibre, promoting feelings of fullness and supporting metabolism. They promote healthy gut health and are rich in essential vitamins and minerals, contributing to overall health. Let us look at the nutritional value of Muskmelon seeds for weight loss; 

 

Serving Size	100 grams
Calories	557
Fibre	0.3 grams
Protein	32.8 grams
Carbohydrates	22.8 grams
Fats	47.7 grams

Benefits Of Seeds For Weight Loss

In the previous section, we looked at the valuable properties of seeds for weight loss that make them an effective and sustainable pick for everybody irrespective of the specific diet they follow. Now let us look at how consuming seeds for weight loss can be effective in supporting your efforts; 

1. Decrease Hunger and Appetite
2. Added Nutrition
3. Good Source of Dietary Fibre
4. Provide You With Good Fats
5. Reduce the Levels of Inflammation
6. Rich in Trace Minerals Like Selenium, Magnesium
7. Aid Weight Management

Decrease Hunger And Appetite

Consuming various seeds for weight loss can help you feel fuller for longer as they have good abording or soaking properties. They soak water content that naturally reduces the portion size you wish to consume. For example, if you add chia seeds to the 3/4th glass of smoothie, it will give you a feeling of fullness that you might feel by consuming 1 glass of smoothie. 

Added Nutrition

A spoonful of seeds for weight loss can give you remarkable results! A lot of seeds are packed with nutrients that you get just by consuming them in small amounts. Seeds are rich in healthy fats, protein, vitamins, minerals and more. You must have heard and studied about the fact called mitochondria are the powerhouse of the cell, similarly, seeds are the powerhouse of nutrients! 

Good Source Of Dietary Fiber

All the best seeds for weight loss as they are a good source of fibre. Better digestion can improve the nutrient absorption property, which is good for overall health and weight loss as well. It can be incorporated into all the diets that individual follows, including vegan, vegetarian, gluten-free, Keto and more. You may learn how to add the best seeds for weight loss to these Keto diet recipes. 

Provide You With Good Fats

Fats are subject to misconceptions because a lot of us see and relate them with body weight, bulges and body appearance. But, scientifically there is something ‘healthy fats’ which are essential for the body as they give energy for performing functions and overall growth. Seeds have healthy fats such as monounsaturated and polyunsaturated fats which improves the nutrient absorption capacity of the body. 

Reduce The Levels Of Inflammation

The inflammation system in our body refers to the immunity of the body to fight against germs and the healing process as well. If the inflammation of the body is effective, then you are at a lower risk of developing chronic and fatal diseases. Seeds for weight loss have a positive role in improving your inflammation system since they have inflammation nutrients (such as omega-3 fatty acids).

Rich In Trace Minerals Like Selenium, Magnesium

Trace minerals, also known as microminerals are a group of minerals that the body requires in small amounts to perform various body functions. (small amount, huge impact!) Some of the microminerals include zinc, iron, copper, magnesium and more. Seeds have a diverse and rich mineral profile which includes minerals like selenium, magnesium and zinc boost! Including a variety of best seeds for weight loss in your diet is a practical and flavorful way to ensure you’re obtaining these essential trace minerals for optimal health and wellness.

Aid Weight Management

Seeds can aid in weight management through various mechanisms, given they have a rich nutrient profile. You can use seeds for weight loss and as well as to gain weight! If using them during your weight loss journey, read weight loss blogs to learn which are the best seeds for weight loss and ways to add them. And, when using them for gaining weight, you add start by adding a reasonable amount of seeds to your diet. 

How To Add Seeds To Your Diet?

Adding seeds to your diet, can effectively support your weight loss journey and help you get better results. Here, we shall discuss a few recipes that can help you add the best seeds for weight loss; 

• Superfood Salad With Seeds: A nutrient-packed salad featuring a variety of seeds for added crunch and flavour. You can simply start your day with this recipe; add the green leafy vegetables along with pumpkin and sunflower seeds. Check out these organic Gyan seeds which you may add to the salad. 
• Chia Seed Breakfast Pudding: Prepare a simple breakfast by mixing chia seeds with almond milk. Sweeten with honey if desired, and refrigerate overnight. Top with fresh berries in the morning. This makes a healthy and delicious breakfast pick!
• Smoothie Booster: Elevate your smoothie’s nutritional content by blending in hemp seeds, chia seeds, or flaxseeds. These seeds add a creamy texture and provide a dose of healthy fats and fibre.
• Mixed With Oatmeals: Level up your traditional oatmeal by adding a mixture of nutrient-rich seeds. Whether it’s chia seeds, pumpkin seeds, or sunflower seeds, the combination provides a satisfying crunch and boosts nutritional value. Top it off with fresh fruits for added flavour and vitamins, and enjoy a wholesome meal. 

Best Seeds For Weight Loss

The best seeds for weight loss are those that are high in fibre, healthy fats, and essential nutrients. Adding a variety of these seeds to meals can contribute to a balanced and nutrient-rich diet that supports your weight loss goals. Achieving your weight loss aspirations becomes easier when you curate the insights using a BMI calculator with the inclusion of some of the best seeds for weight loss! Out of the many seeds for weight loss, let us look at two of them; 

1. Organic Gyan Seeds 
2. True Elements Seeds 

Organic Gyan Seeds

In the traditional framework, it is believed that everything is composed of five fundamental elements: Earth (Bhumi), Space (Gagan), Air (Vayu), Water (Nir), and Fire (Agni). The Organic Gyan Seeds embody these elements, providing you with soluble living seeds. These are one of the best seeds for weight loss, derived from time-tested Vedic and agricultural practices, ensuring high quality.

True Elements Seeds

True Elements Seeds are tiny, powerful foods that are derived from plants. They’re like nature’s superchargers, packed with lots of nutrients like vitamins, minerals, and healthy fats. Eating these seeds can provide a boost of energy. Adding a sprinkle of these seeds to our meals or snacks is an easy way to make our diet even better. So, next time you’re looking for a healthy and tasty addition to your food, consider these amazing True Elements Seeds!

How Many Seeds One Should Have For Weight Loss?

Incorporating a few of the best seeds for weight loss into your diet can be a smart strategy, but the quantity you consume should be mindful of your overall calorie intake. Daily, including 1-2 tablespoons of seeds for weight loss, like chia, flax, or pumpkin seeds, can offer nutritional benefits without excess calories. Balancing the intake of your seeds for weight loss with a diverse diet and portion control is key for effective weight management.

For Example, adding a tablespoon or two of seeds to your meals or snacks can be effective. Sprinkle chia seeds on your morning yoghurt or oatmeal. Add in a salad with a variety of seeds like pumpkin or sunflower seeds. These small additions introduce healthy fats, fibre, and nutrients to your diet without a significant increase in calorie intake.

Other Tips To Include Seeds In Your Diet For Weight Loss

Let’s learn a few ways through which you can add the best seeds for weight loss to your diet effortlessly. Here, we shall discuss the small ways, unlike the recipes with the seeds discussed in the previous section; 

1. 1. Add Seeds to Bread: On a weight loss journey, one may look for healthy yet delicious low-calorie foods. And, baking loaves of bread at home may turn out as a healthy practice. Use whole wheat flour and consider adding seeds of your choice  (flaxseeds, sesame seeds, sunflower seeds, pumpkin seeds). 
   2. Goodness of Lemon Water: This is one of the best and easiest ways to add seeds for weight loss to your diet. Just add a spoonful of chia or sabja seeds to lemon water and keep it for rest, so the seeds absorb water and expand. Leave the lemon water idle for 15 minutes.
   3. Top in the Yoghurts: During summers, this works effectively to cool your body internally and keep you hydrated for longer periods. Just add sabja seeds for weight loss to the yoghurt and consume it after 15 minutes, once the seeds expand.  
   4. Homemade Seed Energy Bars: Create your own energy bars by combining oats, nuts, dried fruits, and a blend of seeds for weight loss. Refrigerate the mixture or day then cut into bars for a healthy snack!

FAQs

Do Seeds Burn Belly Fat?

Consuming Seeds for weight loss alone don’t target belly fat, but their fibre and nutrients can aid weight loss when part of a balanced diet and active lifestyle. Consider introducing other changes to your diet and lifestyle to burn belly fat. 

How Much Seed Should We Have In A Day?

Including 1-2 tablespoons of seeds daily, such as chia or flax, can offer health benefits without excess calories.

When To Take Seeds To Lose Weight?

You can add seeds to meals, snacks, or smoothies anytime, supporting weight loss with fibre and nutrients. You can add seeds for weight loss to snacks, or juices anytime, supporting weight loss with fibre and nutrients.

Which Seeds Will Help In Weight Loss?

Seeds like chia, flax, pumpkin, and sunflower can aid weight loss due to their fibre, healthy fats, and nutrients.

Do Seeds Really Help In Weight Loss?

Yes, seeds for weight loss can contribute to and support your weight loss efforts as part of a balanced diet, control appetite and provide nutrition.

What To Look For In Seeds For Weight Loss?

When choosing seeds for weight loss, pick seeds that are high in fibre, healthy fats, and nutrients, and use them in your meals. Ensure the best seeds for weight loss are freshly sourced and try avoiding old and discolored seeds. 

Can We Have Seeds Empty Stomach?

While you can have seeds on an empty stomach, they’re often better digested when consumed with other foods.