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Juliana Paes, Christine Fernandes, Paola Oliveira and Paula Burlamaqui are on the list of celebrities who have become flaxseed fans. Right here at , the global stars attributed part of their impeccable curves to juices and shakes made with the seed. From then on, it only gained space on the menu of women concerned about losing weight. As if that were not enough, new studies have confirmed its power to eliminate fat. The news spread quickly and turned this food into an absolute success. Three readers tested it and reveal: the results were surprising!
Research from the university also showed that the fibers (present in the seed shell) control blood sugar levels and, with that, tame hunger. In that study, obese women began to consume a mixture of yogurt with four tablespoons of flaxseed for breakfast. They felt less like eating throughout the day, saving on total daily calories. Are you able to devour a bag of cookies in the middle of the afternoon? Also include the seed in the snack.
Fast drying
The right formula to dry fat
Combine three tablespoons of flaxseed a day with a balanced, low-calorie diet (this one has 1200) and lose 6 kilos in 30 days!
Breakfast
Option 1
½ papaya
1 pot of light fruit yogurt
1 col. (soup) ground flaxseed
Option 2
Juice of 1 orange beaten with 1 col. (soup) ground flaxseed
1 slice wholegrain bread with flaxseed
1 medium slice of light white cheese
1 cup. (tea) coffee with skimmed milk
Option 3
Vitamin: 1 banana beaten with 1 glass (220 ml) of soy milk, 2 Brazil nuts and 1 col. (soup) ground flaxseed
Option 4
1 small pita bread
1 col. (soup) of light curd cheese (or ricotta cream)
1 glass (240 ml) of passion fruit juice mixed with mint and 1 tbsp. (soup) ground flaxseed
Option 5
1 fruit (pineapple, melon, strawberry, pear, apple)
1 cup. (tea) skimmed milk (or skimmed yogurt)
½ cup. light granola (tea)
1 col. (soup) ground flaxseed
Morning snack
Option 1
1 cup of diet gelatin
Option 2
8 almonds
Option 3
2 raisin bananas
Option 4
1 cup (240 ml) light fruit juice (natural or canned)
Option 5
1 light whole grain cereal bar
Lunch
Option 1
1 plate (dessert) of green leaf salad (lettuce, watercress, arugula) and 2 col. (soup) grated carrot and 1 col. (dessert) ground flaxseed
2 col. (soup) brown rice
1 bean scoop
1 grilled chicken fillet with yogurt sauce (or onion rings)
Option 2
1 plate (dessert) of green leaf salad
1 plate (flat) of whole grain spaghetti with tomato sauce, boiled broccoli and strips of filet mignon (or chicken)
Option 3
1 plate (dessert) of salad leaves, cucumber and 1 col. (dessert) ground flaxseed
2 col. (soup) brown rice
½ cup of lentils
3 col. (soup) of ground lean meat and sautéed with onion and tomato
Option 4
1 plate (dessert) of green leaf salad, tomato and hearts of palm
1 medium boiled potato with 1 drizzle of olive oil
1 grilled fish fillet (baked or boiled)
2 col. (soup) braised kale
Option 5
1 plate (dessert) of green leaf salad and tomato slices
2 col. (soup) brown rice
1 bean shell (white, carioca or black)
4 sugo meatballs (or 1 grilled soy burger)
2 col. (soup) of braised zucchini
Afternoon snack
Option 1
1 pear
2 medium wholemeal cookies
Option 2
1 bowl of fruit salad
1 col. (soup) ground flaxseed
Option 3
2 wholemeal toast
1 col. (soup) of cottage cheese (or ricotta cream)
1 col. (soup) diet jelly
Option 4
1 pot of light fruit yogurt
1 col. (soup) ground flaxseed
Option 5
1 glass (240 ml) of papaya and orange juice blended with 1 tbsp. (soup) ground flaxseed
To have lunch
Option 1
1 plate (dessert) of green leaf salad
Omelette: 2 egg whites, 1 yolk, tomato, onion, chopped parsley, 1 pinch of salt and 1 tbsp. (soup) ground flaxseed
1 slice of wholemeal bread
Option 2
4 col. (soup) with oven rice: brown rice with peas, tomatoes, carrots, cooked broccoli and shredded chicken sprinkled with 1 tbsp. (dessert) ground flaxseed
Option 3
Sandwich: 1 medium Arabic bread with 3 col. (soup) of cottage cheese, 1 col. (soup) grated beetroot, 2 col. (soup) grated carrot, green leaves, 1 pinch of salt, 1 drizzle of olive oil and 1 col. (soup) ground flaxseed
Option 4
1 plate (dessert) of green leaf and tomato salad
1 large baked (or boiled) potato stuffed with ricotta cheese, light cream cheese, parsley, cubes of turkey breast and 1 tbsp. (soup) ground flaxseed
Option 5
2 col. (soup) brown rice with mushrooms
1 medium fillet (100 g) of grilled chicken
2 col. (soup) cooked vegetable (green beans, zucchini, eggplant)
Supper
Option 1
1 light cereal bar
Option 2
1 serving of fruit (1/2 chopped mango or 1 slice of pineapple or 1 slice of melon, 10 grapes)
Option 3
1 cup (240 ml) light soy-based juice
Option 4
4 dried apricots
Option 5
1 cup of gelatin beaten with low-fat yogurt
All about flaxseed
Experts answer the main questions about the seed:
How much flaxseed do I need to eat to lose weight?
There are no studies determining an exact measure. But experts usually recommend one to three tablespoons (maximum) of ground flaxseed per day. Reason: because it has a lot of fat, it is not skinny (it has 60 calories in each tablespoon). In addition, it carries components that, in excess, can interfere with the absorption of nutrients. But this is still being studied.
Which is better: brown or gold?
The two have the same nutritional value, according to nutritionist Flávia Morais, from the Mundo Verde network. However, the bream (imported) has a milder flavor and a less rigid shell, which increases the bioavailability of nutrients (easiness of absorption by the body). But, well crushed, the brown (national) is not far behind: consumed in the form of flour, its components are also well used by the organism. And it’s cheaper.
Why is it important to grind the seed before eating?
Flaxseed has a very hard shell to be broken with your teeth. When crushed in a blender, this protection is overcome and the seed’s nutrients become available. You can even leave it soaked in water overnight. It is soft and easy to break.
Can you store it already shredded?
Yes. But, in that case, it must be stored in a closed glass and kept in the fridge for up to 15 days – longer than that it becomes rancid and unsuitable for consumption.
Can I buy ready-made flour?
Yes. But prefer stabilized flour – a process that prevents the oxidation of seed fat.
Does flaxseed hold the intestine?
This only happens if you drink little water. Like any fiber-rich food, consumption should be combined with a higher fluid intake – at least 2 liters per day.
Does the capsule have the same effect?
No. It concentrates a greater amount of omega 3, but lacks the fiber from the seed – important in the weight loss process. Therefore, it is mainly indicated for reducing cholesterol or improving skin texture. Without contraindication, it can be consumed twice a day, before lunch and dinner.
Does this food pose a risk?
It’s rare, but some people can be allergic to the protein in the seed and experience adverse reactions such as blemishes on the skin, shortness of breath, swelling of the eyes or lips. Therefore, the ideal is to start consuming small portions (1 dessert spoon, for example) and observe the organism’s response.
extra powers
More than losing weight, flaxseed is good for health and skin. See what she’s capable of.
moisturize the skin: After a month eating the crushed seed daily, 45 volunteers in a German study, carried out at the University of Dusseldorf, noticed less dry skin. Redness and scaling also decreased. Researchers associate these effects with the anti-inflammatory action of omega 3.
protect the heart: flaxseed also carries omega 6, which, in harmony with omega 3, reduces bad cholesterol, LDL, responsible for damage to the arteries. More: this duo has antioxidant power, which, together with vitamin E (also present in the seed), blocks free radicals.
Ease PMS symptoms: lignans fight the symptoms (colic, anxiety) typical of pre-menstruation. This phytochemical also helps to restore estrogen levels, a female hormone that drops dramatically when women stop menstruating, reducing the ability of cells to renew.
The opinion of those who tested
“I gained 20 kilos during pregnancy and, four years later, I still hadn’t returned to my previous weight: 58 kilos. With diet and walking, I lost 3 kilos in two months. I decided to consume flaxseed in the morning and I was happier: I lost 4 kilos in 45 days. Now I’m almost there!”
Amanda Fernandes de Oliveira, administrative assistant (height: 1.61 m, previous weight: 68 kg, current weight: 61 kg)
“I was already on a diet, but the results were slow. I included flaxseed in the menu and lost 7 kilos in 40 days – almost twice as much as in the first phase! I leave the seed immersed in water overnight and mix (including the water) with fruit pulp. It tastes good and satisfies.”
Meyre Mauriciane, administrative assistant (height: 1.60 m, previous weight: 76 kg, current weight: 69 kg)
“I follow the advice of the Weight Watchers group, which recommends consuming plenty of fiber. Therefore, for breakfast, I mix the crushed seed with yogurt or fruit. At PMS, I also add flaxseed to my afternoon snack. Cut the craving for candy. In three months, I lost 11 kilos.”
Fernanda Zanchini, lawyer (height: 1.62 m, previous weight: 89 kg, current weight: 78 kg)
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