The Benefits of Flaxseeds in Burning Belly Fat

Despite our busy lives, we should prioritize losing excess weight as it can lead to serious health complications such as high blood pressure, heart disease, and even certain types of cancer. Being overweight can also worsen arthritis symptoms due to the extra pressure it puts on joints.

To diagnose obesity, two common measures are used: waist circumference and body mass index (BMI). For adults, a BMI reading is calculated using both height and weight. The following BMI ranges are typically used to classify weight status:

BMI of 18.5 to 24.9 is considered a healthy weight

BMI of 25 to 29.9 indicates being overweight

BMI of 30 to 39.9 suggests obesity

BMI of 40 or higher indicates severe obesity

It's worth noting that a high BMI may not necessarily indicate a high amount of body fat, particularly for individuals with a lot of muscle mass. To address this, waist size is often used in conjunction with BMI as an additional measure. Men with a waist circumference of 94cm or more and women with a waist circumference of 80cm or more are at a greater risk of developing obesity-related health issues.

Achieving and maintaining a healthy weight can be attained by following a balanced diet that is not excessively high in calories, and by engaging in regular physical activity. Additionally, certain foods such as flaxseeds can aid in weight loss efforts.

What Is Flaxseed?

Flaxseed has been a valuable crop for thousands of years and is known for its Latin name "Linum usitatissimum", meaning "very useful". It belongs to the Linaceae family and is cultivated in countries all over the world, from India and China to the United States and Ethiopia.

This small but mighty seed is packed with essential nutrients, including a type of omega-3 fatty acid called alpha-linolenic acid, high-quality protein, lignans, and fiber. In addition to these, flaxseeds also provide a rich source of other vital nutrients such as potassium, calcium, phosphorous, iron, vitamin A, vitamin E, thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, biotin, and folic acid.

What Does Ayurveda Say About Flaxseeds?

Flaxseeds, referred to as "atasi" in Ayurvedic literature, are considered to have both sweet (madhura) and bitter (tikta) tastes. They are described as being unctuous (snigdha) and are believed to alleviate vata dosha, while also pacifying pitta and kapha dosha. Flaxseeds are thought to possess several therapeutic properties, including being balya (tonic), vedana sthapaka (demulcent), medhya (memory-booster), and mutrajanaka (diuretic). In Ayurveda, they are commonly used to treat heart ailments, promote weight loss, alleviate arthritis, and combat skin aging.

Flaxseed oil is said to have a sweet taste (madhura rasa) and is thought to promote digestion and metabolism (agneya guna) as well as vitality (bala). It is believed to have heavy (guru), unctuous (snigdha), and hot (ushna) qualities. Flaxseed oil is also thought to be beneficial in the treatment of kushtha (skin diseases), krimi (worm infestations), medo dosha (dyslipidemia), vrana shotha (inflammatory conditions), and other health issues.

How Does Flaxseed Help With Weight Loss?

Studies have shown that adding flaxseed to one's diet can lead to a significant reduction in body weight, body mass index (BMI), and waist circumference.

How does it work?

There are two key components of flaxseed that are believed to contribute to its weight loss effects: its high fiber content and its lignan compounds.

1. Lignans Can Reduce Abdominal Fat

• Flaxseed is a good source of lignans, a type of micronutrient, and research has shown that a specific lignan found in flaxseed called secoisolariciresinol diglucoside may help to reduce abdominal fat. Studies suggest that lignans may increase fat oxidation in skeletal muscle, which could contribute to their potential weight loss benefits. Additionally, lignans are known for their antioxidant properties and have been linked to a lower risk of heart disease and osteoporosis.

2. Fiber Keep Blood Sugar Spikes In Check

• Flaxseed is a rich source of both soluble and insoluble fiber, which are types of carbohydrates that are not digested by the body. These fibers contribute to reducing body weight in different ways. Soluble fiber, which absorbs water to form a gel-like substance, slows down the movement of food through the digestive system, making you feel fuller for longer periods of time. This leads to a decrease in appetite and a reduction in the amount of food you consume. Additionally, soluble fiber slows the absorption of sugars from your intestines, which helps prevent a rapid increase in blood sugar and insulin levels, both of which can be associated with obesity and diabetes.
• Insoluble fiber, on the other hand, adds bulk to the stool, promoting bowel movement and reducing the risk of constipation. Studies have also linked dietary fiber intake with reduced cholesterol levels, a lower risk of heart disease, and reduced risk of inflammation in the intestine (diverticular disease).
• Therefore, incorporating flaxseed into your diet, which is a rich source of both types of fiber, can help you achieve your weight management goals while also providing other health benefits.

How Do You Eat Flaxseeds?

Flaxseed has a versatile and mild nutty flavor that goes well with a variety of foods. You can add ground flaxseed to yogurt, buttermilk, curd, oatmeal, soups, salads, protein shakes, smoothies, pancakes, and more. It's important to grind flaxseed before consuming it since whole flaxseeds may pass through the body without being properly broken down, and you will miss out on the nutrients they offer.

According to experts, it is recommended to have about 2 tablespoons of flaxseeds per day. However, it is important to note that suddenly increasing fiber intake can cause gas and bloating, so it's best to start with a smaller amount, such as a teaspoon per day, and gradually increase to 2 tablespoons. Additionally, it is essential to drink plenty of fluids when consuming high-fiber foods to prevent constipation and ensure that your digestive system functions smoothly.

Precautions:

It's important to exercise caution when consuming flaxseeds, as there are certain risks to be aware of. For example, pregnant women should avoid consuming flaxseed or flaxseed oil as it may have harmful effects. Additionally, unripe or raw flaxseeds are not safe for consumption.

Consuming large amounts of flaxseeds without adequate water intake may cause digestive issues such as gas, bloating, and diarrhea. Therefore, it's important to gradually increase the amount of flaxseeds in your diet and drink plenty of fluids.

If you have a hormone-related cancer such as breast cancer or ovarian cancer, it's advisable to consult your doctor before consuming flaxseeds due to its phytoestrogen content. Similarly, if you have kidney disease or any other condition that may affect your potassium levels, you should consult your doctor before adding flaxseeds to your diet. Additionally, those with diverticulosis or diverticulitis should also check with their doctor before consuming flaxseeds.

Before taking flaxseed, it's important to consult your doctor if you are taking medication that lowers blood sugar or blood pressure, as there may be an additive effect. Additionally, if you use antiplatelet or anticoagulant drugs, it's important to check with your doctor before using flaxseed oil, as it may reduce blood clotting. If you have a surgery scheduled, it's advised to stop using flaxseed oil at least 2 weeks prior. Finally, it's worth noting that flaxseed may have an anti-estrogen effect, which could reduce the effectiveness of estrogen replacement therapy and oral contraceptives.

To avoid potential reduction in the absorption of orally taken medication, it is recommended to separate the consumption of flaxseeds and oral medicines by a few hours. People with bleeding disorders like nasal bleeding or heavy periods may want to avoid flaxseed, as it is believed to exacerbate these conditions. Additionally, according to Ayurvedic doctors, flaxseed may act as an antiaphrodisiac.

When it comes to healthy weight management, several factors play a role. These may include maintaining a balanced and nutritious diet, staying physically active, getting enough sleep, managing stress levels, and staying hydrated.

Many factors contribute to losing weight in a healthy way:

To achieve weight loss, it's important to create a calorie deficit by burning more calories than you consume. This can be achieved through a balanced reduced calorie diet that includes low-calorie foods and smaller portions. By reducing your calorie intake, you can create a calorie deficit that can lead to weight loss. It's important to maintain a balanced diet that provides all the necessary nutrients for your body while keeping your overall calorie intake in check.

Experts recommend engaging in physical activity to help burn calories and achieve weight loss goals. To maintain good health and promote weight loss, it's generally recommended to engage in a minimum of 150 minutes of moderate intensity activity per week, such as brisk walking, bike riding, or water aerobics, or 75 minutes of vigorous intensity activity per week, such as running, swimming, or aerobics. In addition, it's important to engage in strengthening activities that work major muscle groups, such as hips, abdomen, legs, arms, chest, back, and shoulders, a few times per week. By being physically active, we can increase the number of calories we burn, which can help with weight loss.

Getting enough sleep is an important factor to consider when it comes to weight loss. Research suggests that a lack of sleep may lead to an increase in appetite and hunger. In fact, one study found that just two days of insufficient sleep, where participants slept only four hours per night, led to changes in levels of hormones that regulate appetite. As a result, participants experienced a 24% increase in hunger and had a greater craving for calorie-dense foods. Therefore, getting enough sleep is essential for managing appetite and promoting healthy eating habits, which can contribute to weight loss.

FAQs

Q1. How much flaxseed should I consume daily for weight loss?

A: Experts generally recommend consuming about 2 tablespoons of flaxseed per day to help with weight loss.

Q2. Can flaxseed help reduce belly fat?

A: Yes, incorporating flaxseed into your diet may help reduce belly fat or waist circumference.

Q3. When is the best time to consume flaxseed for weight loss?

A: There is no specific time of day that is best to consume flaxseed for weight loss. Adding flaxseed to any meal or snack can help increase satiety and promote fullness, which can support weight loss efforts.

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