When losing weight, you don’t have to deny yourself all your favorite foods. Those who are on diets and monitor their nutrition are often interested in whether it is possible to eat seeds while losing weight, and whether they harm their figure. Nutritionists say that any treats in moderation will not harm you. The seeds contain nutrients, vitamins, and unsaturated fatty acids that are beneficial to the body. But they must be used carefully so as not to cause harm or slow down weight loss.
Seeds for weight loss: beneficial properties
When asked whether seeds can be eaten on a diet, many experts answer in the affirmative. The benefits of consuming seeds are obvious:
- They quickly fill you up and relieve the feeling of hunger for a long time. They replace higher-calorie foods to avoid overeating;
- Thanks to the seeds, digestion improves. They help cleanse the intestines and help with constipation;
- polyunsaturated fatty acids help reduce cholesterol plaques and prevent atherosclerosis;
- nails and hair become stronger and more beautiful when consuming the seeds;
- this is an excellent anti-stress product that helps lift your mood;
- Vitamins and nutrients in the composition help restore the elasticity of blood vessels.
The seeds help get rid of bad habits, for example, when weaning off cigarettes. They reduce cravings for smoking and nicotine withdrawal. However, before answering the question of whether you can eat seeds when you are losing weight, you need to clarify what seeds are meant and in what form they are, raw or fried.
Harm from consumption
Yes, yes, don't be surprised! It is a proven fact that excessive consumption of seeds in any form leads to health problems. First, let's look at the negative side of eating pumpkin products:
- The harm to the body depends on the number of kernels eaten. The recommended dose for an ordinary person is 50 g of seeds per day. You need to buy products in shells, since peeled seeds quickly oxidize and begin to release harmful substances.
- For pumpkin seeds, heat treatment adds a lot of calories. Approximately 60 kcal. for every 100 g.
- The kernels contain a salicylic acid compound. In large quantities, it provokes inflammation of the gastric lining, which leads to gastritis.
- To prevent your body from becoming flabby and greasy, you should not eat fried seeds. In addition to these problems, you will experience joint pain and salt deposits in them.
Now let’s look at the possible harm from uncontrolled consumption of sunflower seeds:
- Uncleaned kernels cause damage to tooth enamel. To avoid this problem, you need to crack the seeds not with your teeth, but with your hands. Then your teeth will be out of danger.
- As with pumpkin kernels, roasted sunflower seeds are greasy for the body. As a result, joint mobility is impaired and pain appears.
- While in the process of growth, seedlings are chemically treated with phosphate and nitrate fertilizers. The kernels of processed plants harm the nervous system and cause kidney and muscle diseases.
- Is it possible to have seeds for those who have damage to the gastrointestinal tract? Doctors advise against consuming them, since the seeds are considered heavy food. However, if you really want it, you can afford 10 g of the product, but in its raw form.
In general, healthy kernels should be present in the diet menu in order to saturate the body with essential amino acids. Reviews from those who have lost weight indicate that controlled consumption of seeds does not interfere with the weight loss process.
Is it possible to eat seeds on a diet: features of pumpkin seeds
Pumpkin seeds will not cause harm when losing weight if eaten in small quantities. They are higher in calories than sunflower seeds, but contain many beneficial substances for the body:
- vitamins C, K, A, group B;
- protein;
- fiber;
- polyunsaturated fatty acids;
- copper;
- zinc;
- iron;
- potassium;
- calcium.
It is not recommended to consume roasted seeds when losing weight. They contain oil, and the amount of useful substances during heat treatment is reduced several times.
To maintain health and lose weight, arrange fasting days once a month and eat only pumpkin seeds. They remove toxins from the body. Regular consumption of pumpkin seeds improves skin condition, memory, strengthens the walls of blood vessels, and relieves nervousness. This product is recommended for men for the prevention and treatment of prostatitis. It is also a folk remedy for parasites.
You can eat no more than 60 seeds per day without harm to health. You only need to buy unpeeled seeds. Without a shell, they quickly oxidize and lose useful substances. You need to be careful with gastritis: the acid contained in pumpkin seeds can intensify the inflammatory process and provoke stomach pain.
Benefits of sunflower seeds
100 g of seeds of large varieties intended for food contains 520-540 kcal, while oilseed varieties are even more high-calorie - 560-580 kcal. On an empty stomach, you can eat a whole pack of them and be sated safely - they are very nutritious.
Despite their high calorie content, sunflower seeds bring many benefits and essential components to the body. They contain vitamin A, B, E, D, C, microelements such as magnesium, zinc, iron, iodine, sodium, silicon, selenium, phosphorus. Positive results from relatively regular seed husking:
- cholesterol levels decrease, blood condition improves;
- prevention of atherosclerosis;
- increased appetite;
- improvement of skin and hair condition;
- calming effect on the nervous system from the very process of clicking seeds.
Roasted seeds do not provide such benefits. After heat treatment, the number of calories remains the same, and the level of valuable biologically active substances decreases by an order of magnitude - by 90%. Therefore, if you want to enjoy sunflower seeds and at the same time get a portion of vitamins, it is better to consume them raw, slightly dried, but be sure to preserve their outer shell.
Is it possible to have seeds on a diet: sunflower seeds and their characteristics
Raw seeds contain 584 calories, fried in oil - 610 calories per 100 g. This is a fairly high-calorie product, but it is permissible to consume seeds in small quantities during a diet. Nutritionists say it's better to eat a handful of seeds than a sandwich or cookies.
Sunflower seeds are allowed for weight loss, but only in raw form and no more than 20 g per day. When used correctly, they will benefit the body:
- cholesterol levels will decrease;
- the nervous system will be strengthened;
- the reproductive system will improve;
- immunity will increase;
- the functioning of the cardiovascular system is normalized.
Nutritionists often hear the question whether or not you can eat seeds when losing weight. The benefit is that they can replace 1 full meal. Unlike fattier, high-carbohydrate foods, this snack won't cause any harm. But you should not eat the seeds at night, as they are difficult to digest.
For those losing weight, raw sunflower seeds are indispensable, as they contribute to the rapid digestion of food. Bodybuilders and athletes regularly consume this product to gain muscle mass and reduce the amount of fatty tissue in the body.
Proteins + fats + carbohydrates + GI index
It is very important to know the BJU content of the product, because Any diet involves limiting carbohydrates. It is also very important to take into account the GI level on the diet.
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Sunflower seeds
The calorie content of seeds depends on the variety and method of preparation. Fried ones are always higher in calories. On average, it is believed that sunflower seeds contain 578 kcal per 100 grams. They contain a little carbohydrates - 3.4 g. But they are rich in protein, sunflower seeds contain 20.7 g. They are also saturated with fats, as much as 52.9 g. That is why you should not get too carried away with seeds. The GI index of sunflower seeds is low, within 35 units.
But if you work out in the gym, you can eat seeds more often. They can be added to protein shakes or fresh salads.
Tip: You can quickly clean the seeds by placing them in a blender. Turn on low speed for just a few seconds. Then pour the ground mixture into a glass and fill it with water. The good seeds will remain at the bottom, but the husks will float
Pumpkin seeds
The average value of their calorie content is 556 kcal per 100 g. They are rich in protein - 24.5 g. They contain 45.8 g of fat and 4.7 g of carbohydrates. The glycemic index of the product is 25 units.
Pumpkin seeds contain linolenic acid. This substance strengthens the arteries. This product is also rich in zinc. Its regular use covers the supply of zinc necessary for our body. And just 10-20 g of seeds can improve our mood. That's why in China they are used as a remedy for depression.
