6 Best Seeds for Weight Loss (According to a Dietician)

Pumpkin seeds, on the other hand, are packed with minerals, including zinc, which is necessary for proper enzymatic activities that regulate metabolism in the body, according to one of the studies found on the PubMed website [4].

Research from the MedicalNewsToday website suggests that consuming two tablespoons or one ounce of pumpkin seeds may provide around 20 percent of your daily recommended zinc intake [5].

Pumpkin seeds, rich in iron, provide 9.52 mg per cup, contributing significantly to the daily iron needs of 18 mg for premenopausal women and 8 mg for others, making them a valuable addition to a weight loss diet.

Snacking on pumpkin seeds on their own in between your gym or home workouts can be an excellent way to consume them, but be reminded to take only a handful to avoid bloating.

3. Sunflower Seeds

Sunflower seeds are good for weight loss because they are rich in selenium, a trace mineral that helps produce thyroid hormones for healthy metabolism [6].

According to one study, increasing dietary selenium intake by one mcg per kg of body weight per day resulted in a three to six percent reduction in body fat [7].

When buying raw sunflower seeds to lose weight fast, look for the label and choose the product with less sodium.

This way, you prevent increasing fluid retention and weight gain [8].

Hemp seeds are a good source of soluble fiber and proteins that are naturally slower to digest, thus increasing satiety [9].

The good news is that hemp seeds are similar to nuts and grains in terms of protein digestibility.

As a result, they are filling but are less likely to cause abdominal discomfort [10].

In the morning, you can get 20 grams of protein and eat less throughout the day by toasting four tablespoons of this superfood on a pan to add to shakes or by making hemp milk.

5. Sesame Seeds

Like most of the seeds on the list, sesame seeds also contain high amounts of fiber and protein to help lose weight.

This kind of seed is an excellent choice for snacking to lose excess pounds.

Moreover, researchers found that sesame seeds contain high levels of linoleic acid, a type of fatty acid that significantly increases fat breakdown and muscle gains [11]. 

Sesame seeds kickstart your metabolic rate in a variety of ways, including sprinkling them on salad dressings and sandwiches for breakfast or snacks.

6. Flax Seeds

Lastly, flax seeds contain significant amounts of dietary fiber, essential amino acids, and antioxidant-rich compounds called lignans [12].

Flaxseeds, containing 9–30 mg of lignans per gram, are highly recommended for weight loss due to their exceptional health benefits.

"Lignans are a polyphenol, which is a type of antioxidant. While lignans are in other plant sources, flaxseed contains 75 to 800 times more lignans than other plant foods."

- Kate Patton, Registered Dietician

Researchers found that dietary polyphenols play a key role in weight loss by curbing appetite, lowering fat accumulation, and increasing lipid metabolism [13].

In my experience, I recommend consuming about two to four tablespoons of these healthy seeds daily by sprinkling them on water, yogurt, or homemade smoothies.

Yes, eating seeds rich in monounsaturated fat has other health benefits, including cancer prevention, reducing cholesterol levels, and lowering the risks of heart disease [14].

Furthermore, they are high in manganese, copper, and selenium, which are essential to reduce inflammation and produce enzymes that allow thyroid hormones to function properly [15].

Healthy levels of well-functioning hormones can put you in better sleep, sexual function, and good mood, which can contribute to stronger immunity and better health.

Can They Cause Adverse Effects?

Even though seeds appear small and are only one part of a more extensive diet, eating too much can cause adverse effects such as problems with the digestive system.

A weight loss diet high in seeds can result in excessive fiber intake, which can increase bowel movements, stomach upset, and bloating [16].

Aside from that, some people may experience allergic reactions and irregular blood sugar and blood pressure levels, which is why seeds are recommended in small amounts [17].