How to Lose Weight With Sunflower Seeds

Sunflower Plant

The kernels of sunflower seeds are high in fat but when eaten in moderation, are healthy snacks that provide health benefits that support your weight loss program. Sunflower seeds are sold with or without shells and are either raw or roasted. They are a good source of protein, Vitamin E and other vitamins and minerals. Almost 90 percent of the fat in the kernels is unsaturated and helps prevent heart disease. Their high fiber content promotes a healthy digestive system. An ounce of sunflower seeds (about 300) has 160 calories and 5 grams of protein.

Things You'll Need

• raw sunflower seeds with shells
• raw sunflower seeds without shells

Instructions

Instructions

1. 

   Sunflower seeds with shells

   Use sunflower seeds to satisfy your hunger pains. Eat a small amount of raw seeds when your body craves food. They are high in protein and fiber that create a sense of fullness.

2. Take time chewing them before swallowing. This gives the body time realize that its hunger has been satisfied. The seeds stay in the stomach longer than other foods, prolonging the feeling that your appetite has been satisfied. Use the feeling that your appetite is satiated to reduce or eliminate your consumption of other foods.

3. 

   Sunflower seeds help the digestive system process foods efficiently.

   Determine the amount of fiber allowed in your diet and eat the seed kernels as a source. Sunflower seeds are a dense, high bulk food that help the digestive system to process food efficiently.

4. Replace some unhealthy fats in your diet with the unsaturated fats found in sunflower seeds. Saturated fats are found in meat, skin on poultry and whole dairy products.

5. 

   Sunflower seeds are a tasty substitute for croutons on salads.

   Use sunflower seeds to add flavor and crunchiness to foods. A small handful can be sprinkled on yogurt, breakfast cereal or in a salad as a substitute for croutons. Increase the nutritional value of breads and muffins by adding the seeds. Add crushed seeds as a coating for fish or chicken. Use them to add a nutty taste to stuffing.

Tips & Warnings

• Raw sunflower seed kernels are the best choice. Seeds that are heated and processed destroy some of the nutrients. These products may contain added fats, sugars, salt, MSG and other additives.

• If your diet is currently low in fiber, sunflower seeds should be introduced in small amounts at first. The recommended daily intake should eventually reach 20 to 35 grams of fiber.

• The digestive tract needs time to adjust and too much fiber in the beginning may create unpleasant side effects such is as flatulence, stomach pains, constipation or diarrhea. Cut down the amount of seeds eaten to alleviate these systems. Give your body time to adjust to the added bulk. Eating a lot of the shells of sunflower seeds is potentially harmful to your digestive system and can create a build up of feces in your body known as impaction. If the shells are not softened by chewing, a sharp piece could pierce or become attached to the linings of your digestive organs.

References

• North American Vegetarian Society, Nuts & Seeds By Dina Aronson, MS, RD and Dina Kimmel, RD:"Ancient Foods That Are Still Nutritional Gems Today
• Canadian Beef:"What's New -- Can Protein Help with Weight Loss?"
• Asian Food Information Centre: "Dietary Fiber - an Essential Ally in Weight Management
• National Sunflower Association:"Sunflower Seeds: Ideal as a Snack and an Ingredient"
• National Sunflower Association:All About Sunflower - Frequently Asked Questions"

Resources

• National Sunflower Association