Flax seeds are an incredible superfood loaded with nutrients, but can timing make a difference in weight loss? Finding out when is ideal to consume flax can maximize the weight control benefits of these nutritious, fiber-rich seeds.
What Is The Best Time To Eat Flax Seeds For Weight Loss Goals?
Flax seeds, also known as linseeds, supply a powerhouse bundle of healthy fats, protein, fiber, and bioactive compounds. This nutrient profile confers several benefits like improving heart health, digestive regularity, inflammation, and even weight regulation.
But with the body’s complex metabolism, the timing of eating certain foods can further enhance their effects.
So what does the evidence reveal about the strategic timing of flax seeds for weight loss results? Let’s analyze when they are best incorporated.
Why Flax Helps With Weight Control?
Several attributes make flax seeds effective for supporting weight loss:
➔ High fiber content absorbs water in the gut, creating satiety so you eat less.
➔ Healthy unsaturated fats and protein provide sustainable energy and fullness.
➔ The insoluble fiber acts as a prebiotic, nourishing beneficial gut bacteria linked to a healthy weight.
➔ Lignans in flax help balance estrogen and cortisol, hormones that influence fat storage.
➔ The omega-3 fatty acids reduce inflammation, which inhibits metabolism and promotes obesity.
Should You Take Flax Before or After Meals?
Studies indicate taking flax seeds before meals, versus after, may optimize appetite control and weight loss a bit more.
Why? Their soluble fiber forms a gel-like substance when mixed with water. Consumed before meals, this gel coats the intestines, triggering satiety hormones like CCK earlier on in the meal.
One study in obese individuals found taking flax before meals increased feelings of fullness and resulted in eating fewer calories overall.
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What About Morning vs Night Consumption?
Research comparing timing is limited. But evidence suggests eating flax in the morning on an empty stomach maximizes the feeling of fullness, reducing hunger longer so less is eaten at subsequent meals.
One study on diabetics showed taking 10 g of flax seeds first thing in the morning lowered blood sugar after meals and reduced appetite compared to taking flax later in the day.
So a small morning dose of ground flax on an empty stomach may aid weight loss through appetite regulation.
Ideal Timeframe Around Exercise
Working out expends significant energy. Consuming flax seeds an hour or two before vigorous exercise helps provide sustained energy and optimize metabolism.
Flax is nutrient-dense yet digests slowly due to fiber, making it ideal for pre-workout nutrition. Post-exercise, focus on replenishing carbs and electrolytes instead.
Tips For Incorporating Flax Seeds
➔ Start your morning with 1-2 tbsp ground flax seeds mixed into hot cereal, yogurt, or smoothies.
➔ Stir ground flax into oatmeal or sprinkle on salads an hour before lunch for pre-meal fullness.
➔ Add flax into a high protein smoothie 1-2 hours pre-workout to extend energy levels.
➔ Readily absorbable ALA omega-3 also an hour before exercise.
➔ Limit flax after dinner to prevent digestive issues before bed.
➔ Drink adequate water to aid digestion and nutrient absorption.
Conclusion
Preliminary evidence suggests eating flax seeds earlier in the day, before meals, and around exercise times may optimize their many weight loss benefits.
But flax offers advantages at any time of day. Aim to consume 1-2 tablespoons of ground flax seed daily as part of a balanced diet and active lifestyle.
FAQs
Both provide benefits, but flax seeds are lower in carbs than chia and offer more soluble fiber for appetite regulation. Flax also contains lignans which balance hormones involved in fat storage.
1-2 tablespoons (around 15-30 grams) of ground flax seeds daily helps with weight loss. Higher doses may cause digestive side effects.
Yes, the lignans in flax help modulate estrogen, and the omega-3 fats reduce inflammation. Both these actions help decrease abdominal fat storage over time when combined with diet and exercise
Daily flax intake provides the best effects for weight management. Taking flax sporadically won’t produce the same results. Consistency is key, along with diet and activity.
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