How and in what quantity to consume pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for slimness

Pumpkin seeds, like any other seeds and nuts, are very high in calories. However, this does not prevent them from being included in the diet of people on a diet. Moreover, thanks to the large amount of nutrients, pumpkin seeds are an irreplaceable and must-have product for those losing weight.

The benefits and harms, the composition of the seeds and the rules for their use - you will learn all this later in the article.

Composition and properties

The calorie content of pumpkin seeds is 540 kcal per 100 g. Despite this impressive figure, the seeds contain the most fat and protein - 45.8 and 24.5 g, respectively. They contain 20 g of carbohydrates.

As for useful substances, there are a great many of them in pumpkin seeds. They contain various amino acids, pectin, mineral salts, dietary fiber, saturated and unsaturated fatty acids, vitamins and minerals.

Note. Pumpkin seeds are especially beneficial for women due to the presence of unsaturated fatty acids omega-3 and omega-6, known as “beauty acids.”

Minerals in the seeds:

• manganese (230% DV);
• phosphorus (155%);
• magnesium (145%);
• copper (135%);
• zinc (65%);
• iron (50%).

They also contain iodine, selenium, silicon, chlorine, potassium and cobalt, but in smaller quantities.

Pumpkin seeds also contain a large amount of vitamins: A, B, C, E and D.

Beneficial properties of seeds:

• increase the body's endurance;
• have a beneficial effect on men's health;
• regulate the level of insulin in the blood, which is important for patients with diabetes;
• kill parasites in the gastrointestinal tract;
• strengthen the cardiovascular system;
• help cope with depression and insomnia;
• reduce cholesterol;
• due to the high fiber content, they help with constipation;
• normalize the acid-base balance in the body;
• reduce the risk of infertility and stroke;
• have an anti-inflammatory effect.

As you can see, pumpkin seeds have a lot of beneficial properties. Even in the absence of any diseases, it is worth eating them for prevention.

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 eat 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.

Every day, those who lose weight should practice such night snacks. Not recommended.

Tips and tricks

For better absorption, take the seeds with compatible foods such as parsley, thyme, rosemary, oregano, red and cayenne. pepper, cumin and coriander.

They also have good compatibility with sour and semi-acidic fruits and animal fats.

But it is advisable not to use pumpkin seeds with vegetables and fruits with a high starch content. These grains include white and whole rice, millet and corn. Vegetables include potatoes and garlic.

Recipes

You don't have to follow any specific rules when adding pumpkin seeds to your dishes. Listen to your own feelings and taste preferences. We present to you three interesting and easy-to-prepare recipes using seeds.

Smoothie with banana and cherry

Ingredients:

• 1 banana;
• 1 tbsp. a spoonful of fiber from pumpkin seeds;
• 100 g cherries;
• birch sap (in the amount necessary to obtain the desired consistency).

To prepare, you need to mix all the ingredients in a blender.

Pumpkin baked with honey

Ingredients:

• pumpkin;
• honey;
• pumpkin seeds.

Cut the pumpkin into pieces, pour over a small amount of honey and place in an oven preheated to 180 degrees for 20-30 minutes. Sprinkle the roasted pumpkin with the raw seeds. It is advisable to choose natural honey. Use this dessert on a diet is often not recommended.

Salad with carrots and pumpkin

Ingredients:

• 150 g carrots;
• 150 g pumpkin;
• honey or vegetable oil to taste;
• 2-3 tbsp. spoons of pumpkin seeds.

Grate the pumpkin and carrots and mash them with your hands to release the juice. Sprinkle with seeds and add spices and dressing to taste.

Contraindications

Despite their benefits, not everyone can eat pumpkin seeds. They can cause allergies, so at first it is necessary to monitor the body’s reaction.

People suffering from obesity, high acidity of gastric juice and acute exacerbations of gastrointestinal diseases should take the seeds with caution. Also, pregnant and nursing mothers should not get carried away with this product.

It is strictly forbidden to eat pumpkin seeds if you have a stomach or duodenal ulcer, gastritis or colitis.

Possible undesirable consequences:

• poisoning - due to consumption of rancid seeds;
• diarrhea and increased gas formation - when consumed in excessive quantities;
• undesirable choleretic effect for people with kidney and liver stones.

Conclusion

Pumpkin seeds are a unique product. They are added to almost all dishes: salads, some soups, yogurts, to sliced ​​fruit or a mixture of dried fruits. The most important thing in eating right is not to be afraid to experiment and constantly try new combinations.

Such a diet seems difficult at first, because you will have to give up baked goods, cakes, sweets, carbonated drinks and other harmful products. But over time, when the body adjusts to the new nutrition program, you will feel lightness and self-confidence. The extra pounds will go away on their own, and at the same time, your health will improve thanks to the beneficial properties of pumpkin seeds. The main thing is not to forget about a sense of proportion.