Pumpkin seeds: what are the benefits of them and how to take them when losing weight

Properties of pumpkin seeds

The natural composition of pumpkin seeds is so great that it can replace an entire vitamin complex.

• The fragile grains contain a large supply of plant fiber, potassium, calcium, magnesium, iron, vitamin (C, E), protein and very valuable amino acids Omega-3 and Omega-6.
• Leucine and iron included in the composition increase endurance and give the body a lot of energy, which is useful for athletes and people of physical labor.
• Due to its zinc content, it is recommended for men with benign prostatic hyperplasia.
• A mixture of pumpkin seeds, onions and soy milk kills parasites in the gastrointestinal tract.
• A good remedy against osteoporosis, as they have a lot of calcium.
• Useful for diabetics because they are rich in amino acids and iron. Which helps regulate insulin levels in the blood.
• Contains tryptophan. After digestion, it is converted into serotonin, which helps cope with insomnia, speeds up recovery from depression and improves mood.
• Omega-3 amino acid strengthens the cardiovascular system and makes blood vessels more elastic.
• The composition also includes phytosterol, which helps reduce cholesterol.
• Used to prevent complications in diabetes mellitus.
• The seeds are used for symptoms of an overactive bladder and strengthen the immune system.
• Useful for constipation, as they contain a lot of fiber, plant fibers and have a mild laxative effect, speed up metabolic processes.
• High potassium content reduces the risk of high blood pressure, stroke and infertility.
• Due to its anti-inflammatory properties, the seeds are useful for arthritis.
• Helps normalize the acid-base balance of the body.
• The composition also contains a lot of magnesium, which increases testosterone levels in men, which is good for male potency.

The benefits of pumpkin seeds for weight loss

• Due to their high density, they take a long time to digest. Which is why they are good for snacks after which you don’t want to eat for a long time. Consequently, you will eat less per day and your body will receive fewer calories.
• Due to the high fiber capacity, they improve intestinal function, and this is also important for normalizing weight.
• They have a low glycemic index (GI = 15), which does not lead to an increase in blood sugar levels and interrupts cravings for sweets.
• Insoluble fiber helps cleanse the intestines and speed up metabolism.
• Pumpkin grains are considered a natural fat burner. Calories are burned through a natural increase in metabolism.
• They contain a lot of protein, so they are useful for maintaining muscle mass when losing weight.

Is it possible to eat pumpkin seeds while losing weight?

Pumpkin seeds are good for weight loss. They are well absorbed by the body and cleanse the gastrointestinal tract. Eating seeds can reduce cholesterol levels in the blood and improve the absorption of various beneficial elements.

The seeds regulate weight naturally, thanks to the normalization of hormonal levels. Pumpkin seeds are high in protein, which allows you to maintain muscle mass - an important point when losing weight.

The advantage of the product is that it stimulates the production of endorphins and serotonin. They are called happiness hormones for improving mood, which is often lacking during a diet.

Is it possible to gain weight from pumpkin seeds?

People who consume them in large quantities get better from pumpkin seeds. The reason lies not only in their high calorie content, but also in their high fat content.

How many pumpkin seeds can you eat per day?

They have one drawback - they are high in calories. 100 g contains 540 calories!

But with moderate consumption, one handful of healthy grains will not cause any danger to your figure.

There are approximately 60 calories in 1 tablespoon of pumpkin seeds.

The daily norm is 1-2 tablespoons.

Is it possible for the night

Due to their high calorie content, seeds are not recommended to be eaten at night.

However, you can crack the seeds before bed only if fatigue and stress prevent you from falling asleep after a long day. 10 - 15 grains will help calm your nerves and get a good night's sleep. But only raw, not fried.

The seeds contain a lot of magnesium and tryptophan, both components are endowed with calming properties and stimulate sleep. This is why you can sometimes eat pumpkin seeds in the evening. Only in raw form, in small quantities and in order to combat insomnia.

Composition and calorie content of pumpkin seeds

Pumpkin seeds have many beneficial properties. 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 the raw materials is also represented by replaceable and essential amino acids, fatty acids - saturated, mono- and polyunsaturated.

When dieting, the calorie content of pumpkin seeds is important. 100 g of product – 559 kcal. It is necessary to take into account other indicators of nutritional value:

• 49 g fat;
• 30 g proteins;
• about 5 g carbohydrates;
• 5 g water;
• 6 g dietary fiber.

Diet with pumpkin seeds

(suitable for a fasting day)

When you start to feel hungry, you can eat four to five grains. Chew them very slowly, and then be sure to drink a glass of water.

Instead of water, you can use unsweetened tea or pumpkin seed infusion. No other foods should be consumed these days.

Pumpkin seed diet

To lose weight, pumpkin seeds can not only be included in your 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 with water, no added sugar;
• lunch – sunflower seeds;
• dinner – pumpkin seeds.

This diet can be followed for 3 days. Be sure to follow the drinking regime - increase the amount of liquid. Additionally, 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 gastrointestinal tract well.

When losing weight, it is effective to arrange fasting days. They help reduce weight and cleanse the gastrointestinal tract. A mono-diet of pumpkin seeds is useful as a relief. You can eat 0.2-0.3 kg of product per day. Apart from this, only still water and unsweetened tea are allowed - preferably green or herbal. The seeds should be consumed in small portions, chewed thoroughly and washed down with liquid. Any other products are prohibited. This scheme can only be followed for 1-2 days.

There is another option for a mono-diet. You can resort to it as an express method and only with a break of several months. To lose weight, follow the following rules:

• the first days the diet contains only pumpkin seeds;
• It is mandatory to adhere to the drinking regime - 2.5 liters per day, unless otherwise recommended by 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 vitamin intake.

Pumpkin seeds are a plant product, making them great for vegetarians. The advantage of the raw material is its fairly 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 promote weight loss, but are also a good variety in the diet. Thanks to the vitamin and mineral composition, the functioning of the gastrointestinal tract, the condition of the skin and hair improves.

How to take pumpkin seeds when dieting

To preserve a large amount of nutrients, it is best to eat them raw.

The raw peel contains a lot of plant insoluble fiber. It is crushed and added to dietary dishes.

But roasted grains cannot be ruled out as an option. Of course, after heat treatment there will be a little less benefit from them, but they taste better. After all, various dietary recipes use both fried and raw seeds.

And the range of their use in dishes is very wide. They are added to salads and sauces, add a piquant taste to soups and all kinds of smoothies based on yogurt and kefir. Crushed grains are sprinkled on porridges and light desserts. And whole grains are used for snacks to curb hunger.

• The University of Maryland Medical Center, after conducting research, discovered a high content of carotenoids in pumpkin seeds. These yellow-orange pigments slow down the aging process and prevent the early appearance of wrinkles.

Possible harm

• It is not recommended to consume seeds in large quantities, as this can lead to diarrhea and gas accumulation in the intestines.
• You should not use rancid seeds because it can cause poisoning.
• People with liver and kidney stones should use it with caution, as pumpkin seeds have a strong choleretic effect.

Don't forget to add pumpkin seeds to your diet. They not only supply the body with useful components, but also help get rid of the obsessive feeling of hunger.

For dessert, a video about the benefits of pumpkin seeds for the female body.

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Seeds | nuts Pumpkin

Pumpkin seeds for weight loss

The body of a person losing weight experiences severe stress, and often a lack of nutrients. Pumpkin seeds help replenish vitamins and minerals and maintain vital energy.

There are diet options using this product:

• mono-diet;
• five-day diet;
• constant proper nutrition.

Let's take a closer look at them.

Mono-diet

A mono-diet involves eating exclusively pumpkin seeds. It lasts two to three days, during which only 200 g of seeds are eaten. At their core, these are fasting days. The mono-diet is not suitable for everyone. It requires a lot of self-control and often ends in breakdowns. To avoid this, you should drink enough water. Instead of tea, they drink a decoction of seeds.

These fasting days are done twice a week for one to two months. You won’t be able to lose weight quickly on a mono-diet, but the effect will be long-term.

Five day diet

This diet allows you to eat not only seeds, but also fermented milk products, various nuts, fruits, vegetables, other seeds and cereals. 50 g of pumpkin seeds are eaten in one day.

Here is an approximate diet for such a diet:

• breakfast: porridge with mixed nuts, fruit juice;
• first snack: natural yogurt;
• lunch: vegetable soup, compote;
• second snack: fruit with a handful of seeds;
• dinner: cottage cheese.

Note. During this diet, you can drink fresh pumpkin juice. This will also contribute to the process of losing extra pounds.

Constant proper nutrition

This is the surest way to lose weight and keep your body in good shape without compromising your health.

In general, it’s difficult to even call it a diet in its usual sense. All healthy and natural foods are eaten: various cereals, vegetables, fruits, berries, dairy and fermented milk products, fish, poultry, eggs and nuts and seeds.

Approximate daily diet with proper nutrition:

• breakfast: porridge with berries and seeds, whole grain bread, green tea;
• first snack: a handful of dried fruits with a small amount of nuts;
• lunch: pureed pumpkin soup with seeds, steamed chicken cutlets, vegetable salad;
• second snack: natural yogurt;
• dinner: fish with vegetables, kefir 2-3 hours before bedtime.

Eating sunflower seeds at night is not recommended for obese people. However, if you can’t sleep due to stress, you can eat 10-15 pieces, no more. It is better to take unpeeled ones, since during the peeling process you will gradually feel saturation. And tryptophan and magnesium in their composition will calm the nerves and help you fall asleep.

for those losing weight to practice such night snacks every day .