My WFPB Diet: Day 253–Chia and Flax Seeds
I’ve plateaued this past month and a half for a variety of reasons: I developed to hernia, I went through surgery to fix the hernias, it took about two weeks for me to feel good enough to start treadmilling and resistance training again. My surgeon says I’m healing great at the 2-week post-op mark. In 8-10 months, I can expect to be fully recovered. In the meantime, I can get back to my regular routine. Just respect what my body is telling me when I feel fatigue or discomfort.
I want to kick this plateau weight loss state out of town. I asked ChatGPT to review the facts of what I listened to today:
Me: Review what does Dr. Gregor the author of How not to diet? say about chia seeds, flaxseed, and cumin for appetite suppressant and weight loss.
Dr. Michael Greger, in How Not to Diet, highlights chia seeds, flaxseeds, and cumin as beneficial foods in the context of weight loss and appetite suppression. Here’s an overview of what he says about them:
1. Chia Seeds
• High Fiber Content: Dr. Greger emphasizes the importance of fiber for weight loss because it helps create a feeling of fullness, which can naturally suppress appetite. Chia seeds are an excellent source of soluble fiber, which absorbs water and forms a gel-like consistency in the stomach, slowing digestion and prolonging satiety.
• Calorie Density: He discusses the concept of calorie density—chia seeds are nutrient-dense but relatively low in calories for their bulk. Adding chia seeds to meals or drinks can increase the feeling of fullness without adding excessive calories.
• Practical Tip: Incorporating chia seeds into meals like oatmeal, smoothies, or even as a pudding can help control hunger and prevent overeating.
2. Flaxseeds
• Hormonal Effects: Dr. Greger points out that flaxseeds contain lignans, a type of phytoestrogen, and omega-3 fatty acids. They may help regulate hormones that influence hunger and fat storage.
• Appetite Regulation: The fiber in flaxseeds, especially when ground, works similarly to chia seeds in promoting satiety. Ground flaxseeds are particularly effective because they are easier to digest and absorb.
• Practical Tip: He recommends adding ground flaxseeds to dishes such as smoothies, soups, or as a topping for salads to promote fullness and support weight loss.
3. Cumin
• Metabolism Booster: Cumin has been linked to improved fat metabolism. Dr. Greger mentions studies showing that spices like cumin may modestly increase metabolic rate.
• Weight Loss Studies: He highlights research suggesting that cumin powder, when consumed daily, may help reduce body fat and improve cholesterol levels. These effects are partly attributed to cumin’s active compounds, which may enhance thermogenesis (the process of heat production in the body).
• Practical Tip: Adding cumin to meals like soups, stews, or roasted vegetables can provide flavor while potentially aiding weight management.
Key Takeaways
Dr. Greger advocates incorporating these foods into a whole-food, plant-based diet for their overall health benefits and potential role in weight management. However, he underscores that no single food is a “magic bullet.”
Instead, weight loss is be achieved through a combination of dietary changes, such as:
• Eating low-calorie-density foods (vegetables, fruits, whole grains, legumes).
• Avoiding calorie-dense processed foods.
• Prioritizing high-fiber, nutrient-dense options.
