We tend to push the extra pounds that we’ve packed on to the back of our minds as we go about our busy lives. But being obese or overweight can have serious consequences for our health. It is linked to complications such as high blood pressure, heart disease, atherosclerosis, high blood cholesterol, diabetes, sleep disorders, and even certain cancers.^[1][Overweight and Obesity].National Institutes of Health.

Losing weight can also be helpful in dealing with arthritis in case you’re overweight. Excess weight puts extra pressure on the joints in your knees, hips, feet, and ankles resulting in mobility problems and increased pain.^[2][Living with arthritis].NHS,UK.

Obesity is diagnosed by measuring your waist circumference and body mass index or BMI (a measure that takes both your height and weight into account). Typically, for an adult a BMI of:

• 18.5 to 24.9 = a healthy weight
• 25 to 29.9 = being overweight
• 30 to 39.9 = being obese
• 40 and above = being severely obese

However, you can have a high BMI without too much fat if you’re very muscular. Therefore, waist size is used as an additional measure for people with a high BMI. Men who have a waist circumference of 94cm or more and women who have a waist circumference of 80cm or more have a higher chance of developing health problems related to obesity.^[3][Obesity].NHS. A healthy balanced diet that’s not excessively high in calories and physical activity are the cornerstones of weight management. Certain foods like flaxseeds can also help your weight loss efforts.

What Is Flaxseed?

Flaxseed has been a valued crop almost since the beginning of civilization. In fact, its Latin name “Linum usitatissimum” translates to “very useful”.^[4]Goyal, Ankit, Vivek Sharma, Neelam Upadhyay, Sandeep Gill, and Manvesh Sihag. “Flax and flaxseed oil: an ancient medicine & modern functional food.” Journal of food science and … Continue reading It belongs to the Linaceae family and is grown across the world from India and China to the United States and Ethiopia.

It’s a great source of an omega-3 fatty acid known as alpha-linolenic acid, high quality protein, lignans, and fiber. Flaxseeds also contain nutrients like potassium, calcium, phosphorous, iron, vitamin A, vitamin E, thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, biotin, and folic acid.^[5]Kajla, Priyanka, Alka Sharma, and Dev Raj Sood. “Flaxseed—a potential functional food source.” Journal of food science and technology 52, no. 4 (2015): 1857-1871.

What Does Ayurveda Say About Flaxseeds?

Known as ‘atasi’ in ayurvedic literature, flaxseeds are thought to have sweet (madhura) as well as bitter (tikta) taste. They are unctuous (snigdha) and thought to alleviate vata dosha while also pacifying pitta and kapha dosha. Flaxseeds are considered to be balya (tonic), vedana sthapaka (demulcent), medhya (memory-booster) and mutrajanaka (diuretic). In ayurveda, they are used for dealing with heart ailments, promoting weight loss, arthritis and tackling skin ageing.^[6]Pansare, T. A., Pooja Panchaware, Ashwini Makadi, Shreya Jankar, and Divya Verma. “AYURVEDIC NUTRITIONAL, PHYTOCHEMICAL, THERAPEUTIC AND PHARMACOLOGICAL OVERVIEW ON ATASI (LINUM USITATISSIMUM … Continue reading

Meanwhile, 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 considered to have heavy (guru), unctuous (snigdha), and hot (ushna) qualities. It is also thought to be beneficial for dealing with kushtha (skin diseases), krimi (worm infestations), medo dosha (dyslipidemia, a condition where you have high levels of cholesterol or other fats in your blood), vrana shotha (inflammatory conditions), etc.^[7]Tanna, Ila, Preeti Pandya, C. R. Harisha, V. J. Shukla, and H. M. Chandola. “Pharmacognostical and Phytochemical evaluation of Atasi (Linum usitatissimum L.).” (2013).

How Does Flaxseed Help With Weight Loss?

Research indicates that flaxseed supplementation can significantly reduce body weight, BMI, and waist circumference.}}^[8]Mohammadi‐Sartang, M., Z. Mazloom, H. Raeisi‐Dehkordi, R. Barati‐Boldaji, N. Bellissimo, and J. O. Totosy de Zepetnek. “The effect of flaxseed supplementation on body weight and body … Continue reading How does it work? Two components of flaxseed are thought to contribute to this effect:

1. Lignans Can Reduce Abdominal Fat

Flaxseed is rich in lignans, which is a micronutrient. Animal studies have found that a lignan known as secoisolariciresinol diglucoside, which is present in flaxseed, can reduce abdominal fat. According to researchers lignans may help burn fat, that is, they may increase fat oxidation in skeletal muscle. Lignans also offer other benefits. They have antioxidant properties and are linked to a lower risk of heart disease and osteoporosis.^[9][Flaxseed: Little Seed, Big Benefits].Cleveland Clinic.

2. Fiber Keep Blood Sugar Spikes In Check

Fiber is a type of carbohydrate that’s not digested by the body. There are two kinds of fiber – soluble and insoluble – and flaxseed contains both. Studies have shown that dietary fiber can reduce body weight. How does it do that? Fiber adds bulk to food and therefore it’s filling. Soluble fiber also absorbs water to form a gel which slows down the time taken for food to pass through the digestive system as well as the emptying of your stomach. This extends the period of time for which a person feels full. Fiber also slows down the absorption of sugars from your intestines. This helps to keep your blood sugar low and wards off a rapid rise in your blood insulin levels which is associated with not just an increased risk of diabetes but also obesity.^[10][Dietary fibre]. Better Health Channel.

Fiber also offers many other benefits. Soluble fiber can help reduce cholesterol levels. Meanwhile, insoluble fiber which doesn’t dissolve in water can help food pass through your digestive system and ward off constipation. Dietary fiber is linked to a reduced risk for heart disease and diverticular disease (inflammation of the intestine) too.^[11][Fiber]. Harvard T.H. Chan School of Public Health.

How Do You Eat Flaxseeds?

• You can add flaxseed to yogurt, buttermilk, curd, oatmeal, soups, salads, protein shakes, smoothies, pancakes – just about anything in fact. It has a nutty flavor and is mild so it tends to go with almost everything.
• Do grind them first though, whole flaxseeds may pass through your body without being broken down and you’ll miss out on all the nutrients that they offer.
• Experts recommend having about 2 tablespoons of flaxseeds in a day. But, suddenly increasing your intake of fiber can lead to gas and bloating. So start with a smaller amount, maybe a teaspoon a day, and gradually work your way up to 2 tablespoons.^[12][Flaxseed: Little Seed, Big Benefits]. Cleveland Clinic.
• Remember that you need to drink plenty of fluids if your diet is high in fiber.

Precautions

• Flaxseeds are typically safe for most people. However, avoid consuming flaxseed or flaxseed oil if you’re pregnant.
• Unripe or raw flaxseeds are not safe for consumption.
• Consuming large quantities of flaxseeds with not enough water can cause gas, bloating, and diarrhea.
• Check with your doctor before consuming flaxseed
  • i. if you have a hormone related cancer such as breast cancer or ovarian cancer since it contains phytoestrogens, that is, compounds which mimic the hormone estrogen.
  • ii. if you have a condition which can affect your potassium levels such as kidney disease since flaxseeds are high in potassium.
  • iii. if you have diverticulosis or diverticulitis.^[13][Flaxseed: Little Seed, Big Benefits](.Cleveland Clinic.
• Check with your doctor before taking flaxseed if you use medication which lowers blood sugar or blood pressure since flaxseed might have an additive effect.
• Flaxseed oil may reduce blood clotting. Check with your doctor before using it if you use medicines (such as antiplatelet and anticoagulant drugs) which have the same effect. Also stop using flaxseed oil at least 2 weeks before a scheduled surgery.
• Flaxseed could have an anti-estrogen effect. Therefore, it could reduce the effectiveness of estrogen replacement therapy and oral contraceptive drugs.
• Flaxseeds may reduce the absorption of medicines taken orally. It might be a good idea to leave a gap of a couple of hours between taking flaxseeds and oral medicines.^[14][Flaxseed and flaxseed oil](https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457 “Flaxseed and flaxseed oil”). Mayo Clinic.
• Ayurvedic doctors suggest that flaxseed might not be ideal for those with bleeding disorders such as nasal bleeding or heavy periods. It is also thought to act as an antiaphrodisiac.

Factors That Contribute To Healthy Weight Management

Many factors contribute to losing weight in a healthy way:

1. A balanced reduced calorie diet: The simple formula for weight loss involves using up more calories than you take in. Therefore, reducing the amount of calories that you consume while having a balanced diet can help you lose weight. Opt for low calorie foods and have smaller portions to reduce calories.^[15][Weight Control].U.S. National Library of Medicine.

2. Being physically active: According to experts we need to engage in a minimum of 150 minutes of moderate intensity activity (brisk walking, bike riding, water aerobics, etc.) or 75 minutes of vigorous intensity activity (running, swimming, skipping, aerobics, etc.) during a week. We need to also engage in strengthening activities which work our major muscle groups (hips, abdomen, legs, arms, chest, back, and shoulders) a couple of days in a week.^[16][Exercise].NHS,UK. Being physically active helps us burn calories.

3. Getting enough sleep: You may not associate getting enough sleep with weight loss. But research indicates that a lack of sleep may leave you feeling more hungry. According to one study, just two days of insufficient sleep (4 hours a night) led to changes in levels of hormones which regulate your appetite. Participants in this study consequently experienced a 24% increase in hunger. They also had a greater craving for calorie dense foods.^[17]Spiegel, Karine, Esra Tasali, Plamen Penev, and Eve Van Cauter. “Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, … Continue reading

FAQs

Q1. How Much Flaxseed Should I Take For Weight Loss?

A: Experts recommend having about 2 tablespoons of flaxseed in a day.

Q2. Does Flaxseed Help Lose Belly Fat?

A: Yes, flaxseed can help reduce belly fat or waist circumference.

Q3. When Should I Eat Flaxseed To Lose Weight?

A: Adding flaxseed to any meal or snack can help you add more bulk to your meal as well as feel full for a longer period.