The Truth About Weight Loss
You may have heard that by eating certain foods,
you'll lose more weight. This simply isn't true. No food has the power
to spur significant weight loss. To lose weight, you must create a
caloric deficit, meaning you consume fewer calories than you expend each
day. Then your body will have to tap into your fat stores for energy,
thus burning fat. Maintaining this deficit over time, by eating less and
being more active, will induce noticeable weight loss.
Potential of Pumpkin Seeds
Seeds are high in fat and, as a result, higher in
calories per serving than many other foods. But seeds are also very
nutrient-dense, containing ample fatty acids, vitamins and minerals,
which makes them an important part of a reduced-calorie diet. When you
reduce your calories, you risk taking in fewer than adequate nutrients,
so including a small amount of pumpkin seeds in your diet each day can
help you avoid deficiencies. In addition, pumpkin seeds are a rich
source of fiber, with over 5 grams per ounce. Fiber is an important part
of a weight-loss diet because it helps fill the belly and prolongs
fullness, potentially leading to reduced hunger and lower calorie
intake.
Moderation Is Key
A tenet of healthy eating, especially when you're
trying to lose weight, is "everything in moderation." This applies to
nuts and seeds because although they are nutrient-dense, they are high
in calories. One ounce of pumpkin seeds, which is a standard serving
size, supplies 126 calories. This is still lower than many other less
healthy snacks, such as potato chips, which have 154 calories per ounce.
But, if you overeat pumpkin seeds, you can end up adding many more
calories to your diet than you'd planned and gain, rather than lose,
weight. Dr. Joel Fuhrman says women seeking weight loss should stick to 1
ounce of nuts and seeds per day, and men who need to shed pounds should
have no more than 2 ounces per day.
Pumpkin Seed Preparation Ideas
Of course, you can stick to the tradition and
roast pumpkin seeds with a dash of olive oil and salt, or you can get a
little more creative. The Food Network suggests tossing pumpkin seeds
with the Indian spice garam masala before roasting and mixing in some
black currants after they cool; or toss the seeds with some smoked
paprika and slivered almonds. Eat the seeds on their own or use them as a
topping for nonfat Greek yogurt or a fresh salad.
Source
References
- Life Extension Magazine: The True Potency of the Pumpkin Seed
- Dr. Fuhrman: Nuts and Seeds for a Healthy Weight and a Long Life
- National Heart, Lung, and Blood Institute: Facts About Healthy Weight
- USDA National Nutrient Database: Seeds, Pumpkin and Squash Seeds, Whole, Roasted, Without Salt
- ShareCare: How Can a High-Fiber Diet Help Me Lose Weight?
- USDA National Nutrient Database: Snacks, Potato Chips, Plain, Salted
- Food Network: Pumpkin Seeds
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