Contents
Pumpkin seeds are useful for weight loss due to their chemical composition and special properties. The product must be used correctly. This applies to its quantity, combination with other products, and other features. When using it is necessary to take into account the limitations and contraindications.
Composition and calorie content of pumpkin seeds
Pumpkin seeds have many health benefits. The product has a rich vitamin and mineral composition:
- B vitamins – thiamine, pantothenic acid, B9, choline, pyridoxine, riboflavin;
- ascorbic acid;
- vitamins E, K;
- record amounts of manganese, phosphorus, magnesium, copper;
- silicon;
- molybdenum;
- potassium;
- iodine;
- zinc;
- chlorine;
- cobalt;
- chromium;
- selenium;
- calcium;
- iron;
- fluorine;
- sodium.
The composition of raw materials is also represented by non-essential and non-essential amino acids, fatty acids – saturated, mono- and polyunsaturated.
When dieting, the calorie content of pumpkin seeds is important. In 100 g of the product – 559 kcal. Other indicators of nutritional value must be taken into account:
- 49 g fat;
- 30 g protein;
- about 5 g of carbohydrates;
- 5 g of water;
- 6 g of dietary fiber.
Is it possible to use pumpkin seeds for weight loss
Pumpkin seeds for weight loss are useful. They are well absorbed by the body and cleanse the digestive tract. The use of seeds allows you to reduce the level of cholesterol in the blood, improve the absorption of various useful elements.
Seeds regulate weight in a natural way, thanks to the normalization of hormonal levels. Pumpkin seeds are high in protein, which allows you to maintain muscle mass – an important point in losing weight.
The advantage of the product is the stimulation of the production of endorphins and serotonin. They are called hormones of happiness for boosting mood, which is often lacking during a diet.
Is it possible to get better from pumpkin seeds
People who consume them in large quantities recover from pumpkin seeds. The reason lies not only in their high calorie content, but also in their high fat content.
How to lose weight on pumpkin seeds
To lose weight, pumpkin seeds should be consumed in moderation. It is recommended to limit their number to 1-2 tbsp. l. in a day. Be sure to consider the total calorie content of the diet, the content of proteins, fats and carbohydrates. Such calculations are the key to successful weight loss.
The product is sold raw – it is in this form that it is most useful. To improve the taste, raw materials can be dried in the oven or microwave. Frying is allowed, but only in a dry way – in a hot frying pan without oil. Heat treatment should be minimal, because because of it, the useful properties of the product are lost.
Eating pumpkin seeds at night when losing weight is not recommended, since the evening meal should be low-calorie, and any food is excluded a few hours before bedtime. Much better to consume them on an empty stomach. The food eaten in the morning provides an energy reserve for the whole day, during which the calories received in the morning will be spent. It is effective to consume pumpkin seeds an hour before breakfast, after grinding them. You can drink warm water, it is useful to add lemon juice to it.
It is allowed to eat a few pumpkin seeds in the evening to dull the feeling of hunger – they saturate well.
Pumpkin Seed Diet
For weight loss, pumpkin seeds can not only be included in the diet, but taken as its basis. There are several variations of the diet. One of them is carried out according to the following algorithm:
- breakfast – oatmeal on the water, sugar can not be added;
- lunch – sunflower seeds;
- dinner – pumpkin seeds.
This diet can be followed for 3 days. Be sure to observe the drinking regimen – increase the amount of liquid. In addition, it is recommended to take vitamins, since such a diet does not fully provide them. It is useful to repeat this three-day diet periodically – it cleanses the digestive tract well.
When losing weight, it is effective to arrange fasting days. They help to reduce weight and cleanse the digestive tract. As an unloading, a mono-diet on pumpkin seeds is useful. You can eat 0,2-0,3 kg of the product per day. In addition to it, only non-carbonated water and unsweetened tea are allowed – preferably green or herbal. Seeds should be consumed in small portions, chewed thoroughly and washed down with liquid. Any other products are prohibited. This scheme can be followed only 1-2 days.
There is another version of the mono-diet. You can resort to it as an express method and only with a break of several months. For weight loss, follow the following rules:
- the first days in the diet there are only pumpkin seeds;
- it is mandatory to comply with the drinking regime – 2,5 liters per day, if there are no other recommendations from a doctor or nutritionist;
- introduce one vegetable every day;
- from the second week, supplement the diet with fruits and berries;
- from the 10th day meat is allowed.
Like other mono-diets, this option means the need for additional vitamins.
Pumpkin seeds are plant-based and therefore great for vegetarians. The advantage of raw materials is a rather high protein content, which is necessary in the absence of meat. A vegetarian diet can be used for weight loss, as fasting or cleansing days, or as a way of life.
Pumpkin seeds for weight loss, according to reviews, not only contribute to weight loss, but are also a good variety of diet. Thanks to the vitamin and mineral composition, the work of the gastrointestinal tract, the condition of the skin and hair improves.
What products can be combined with
Pumpkin seeds are compatible with various products. They can be added to kefir, yogurt, cottage cheese – such an additive is useful and gives a special taste.
Pumpkin seeds are combined with various salads. It is important to remember the moderation of this supplement and the appropriateness of other ingredients with the diet.
Pumpkin seeds go well with various herbs and spices:
- rosemary;
- caraway;
- oregano;
- parsley;
- cayenne or red (ground) pepper;
- thyme;
- coriander.
It is not recommended to combine pumpkin seeds with vegetables and cereals containing a lot of starch. This applies to legumes, potatoes, corn, pumpkin. There is also a lot of starch in rice, wheat, oats.
Limitations and contraindications
Pumpkin seeds should be limited in quantity, as they are quite high in calories. When used, the following consequences are possible:
- damage to tooth enamel;
- exacerbation of gastrointestinal diseases;
- if the product is abused, the risk of salt deposits in the joints increases, which in the future can lead to arthritis.
Pumpkin seeds are contraindicated for individual intolerance, although raw materials are distinguished by a low degree of allergenicity.
Conclusion
Pumpkin seeds can be used for weight loss if done correctly. It is necessary to limit the amount of the product, do not eat at night. You can add it in addition to the main diet or use it for short mono-diets.
