Content
Pumpkin seeds are useful for weight loss due to their chemical composition and special properties. The product must be used correctly. This concerns its quantity, combination with other products, and other features. When using, you must take into account restrictions and contraindications.
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.
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 to lose weight on pumpkin seeds
To lose weight, pumpkin seeds should be consumed in moderation. It is recommended to limit their quantity to 1-2 tbsp. l. in a day. It is imperative 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, as it causes the beneficial properties of the product to be lost.
Eating pumpkin seeds at night when losing weight is not recommended, since the evening meal should be low-calorie, and any food should be avoided several hours before bedtime. It is much healthier to consume them on an empty stomach.Food eaten in the morning provides a supply of energy 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 crushing them. You can drink it with warm water, it is useful to add lemon juice to it.
You can eat a few pumpkin seeds in the evening to dull the feeling of hunger - they fill you up well.
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.
What products can be combined with
Pumpkin seeds are compatible with a variety of foods. They can be added to kefir, yogurt, cottage cheese - this additive is useful and gives a special taste.
Pumpkin seeds are combined with various salads. It is important to remember to use this supplement in moderation and to ensure that other ingredients are appropriate for your 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, and oats.
Restrictions and contraindications
Pumpkin seeds should be limited in quantity, as they are quite high in calories. When using them, the following consequences are possible:
- damage to tooth enamel;
- exacerbation of gastrointestinal diseases;
- if the product is abused, the risk of salt deposition in the joints increases, which in the future can lead to arthritis.
Pumpkin seeds are contraindicated in case of individual intolerance, although the raw material has a low degree of allergenicity.
Conclusion
You can use pumpkin seeds for weight loss if you do it correctly. It is necessary to limit the amount of product and not eat at night. You can add it to the main diet or use it for short mono-diets.
