Content
Pumpkin seeds are useful for weight loss due to their chemical composition and special properties. The product must be consumed correctly. This applies to its quantity, combination with other products, and other features. When using, restrictions and contraindications must be taken into account.
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;
- vitamin C;
- 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 nonessential and irreplaceable amino acids, fatty acids - saturated, mono- and polyunsaturated.
When dieting, the calorie content of pumpkin seeds is important. 100 g of product contains 559 kcal. It is necessary to take into account other indicators of nutritional value:
- 49 g fat;
- 30 g protein;
- about 5 g of carbohydrates;
- 5 g of water;
- 6 g dietary fiber.
Is it possible to use pumpkin seeds for weight loss
Pumpkin seeds are good for weight loss. 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, due to the normalization of hormonal levels. Pumpkin seeds are high in protein, which allows you to maintain muscle mass - an important point in weight loss.
The advantage of the product is the stimulation of the production of endorphins and serotonin. They are called happiness hormones for their mood enhancement, which is often lacking during dieting.
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. 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 loses the beneficial properties of the product.
Eating pumpkin seeds at night for weight loss is not recommended, since the evening meal should be low in calories, and any food is excluded a few hours before bedtime. It is much healthier to consume them on an empty stomach. The food eaten in the morning provides a reserve 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 grinding them. You can drink it with 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 a basis. There are several dietary variations. One of them is carried out according to the following algorithm:
- breakfast - oatmeal in water, sugar cannot be added;
- lunch - sunflower seeds;
- dinner - pumpkin seeds.
This diet can be followed for 3 days. Be sure to observe the drinking regime - increase the amount of liquid. Additionally, it is recommended to take vitamins, since such a diet does not fully provide them. This three-day diet is useful to repeat 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 product per day. In addition to it, 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 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, the following rules are observed:
- the first days in the diet there are only pumpkin seeds;
- it is mandatory to observe 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 intake of vitamins.
Pumpkin seeds are plant-based and therefore great for vegetarians. The advantage of the raw material is the 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 in the diet. Thanks to the vitamin and mineral composition, the work of the digestive tract, the condition of the skin and hair are improved.
What products can be combined with
Pumpkin seeds are compatible with a variety of foods. They can be added to kefir, yogurt, cottage cheese - such an additive is useful and gives a special taste.
Pumpkin seeds are paired with a variety of salads. It is important to remember to keep this supplement in moderation and match the other ingredients to your diet.
Pumpkin seeds go well with various herbs and spices:
- rosemary;
- caraway;
- oregano;
- parsley;
- cayenne or red (ground) pepper;
- thyme;
- coriander.
Combining pumpkin seeds with vegetables and cereals containing a lot of starch is not recommended. 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 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 materials are distinguished by a low degree of allergenicity.
Conclusion
You can use pumpkin seeds for weight loss if you do it right. 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.
