How and in what quantity to use pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for harmony

Pumpkin seeds, like any other seeds and nuts, are very high in calories. However, this does not prevent them from being in the diet of people adhering to a diet. Moreover, due to the large amount of nutrients, pumpkin seeds are an indispensable and indispensable product for losing weight.

The benefits and harms, the composition of seeds and the rules for their use - you will learn all this later in the article.

Composition and properties

The calorie content of pumpkin seeds is 540 kcal per 100 g. Despite such an impressive figure, most of all in seeds are fats and proteins - 45.8 and 24.5 g, respectively. They contain 20 g of carbohydrates.

As for nutrients, there are a lot of them in pumpkin seeds. They contain various amino acids, pectin, mineral salts, dietary fiber, saturated and unsaturated fatty acids, vitamins and minerals.

Note. Pumpkin seeds are especially useful for women due to the presence of unsaturated fatty acids omega-3 and omega-6, known as "beauty acids".

Minerals in seeds:

  • manganese (230% of the DV);
  • phosphorus (155%);
  • magnesium (145%);
  • copper (135%);
  • zinc (65%);
  • iron (50%).

They also contain iodine, selenium, silicon, chlorine, potassium and cobalt, but in smaller quantities.

Pumpkin seeds also contain a large amount of vitamins: A, B, C, E and D.

How and in what quantity to use pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for harmonyUseful properties of seeds:

  • increase the body's endurance;
  • have a beneficial effect on men's health;
  • regulate the level of insulin in the blood, which is important for diabetic patients;
  • kill parasites in the digestive tract;
  • strengthen the cardiovascular system;
  • help to cope with depression and insomnia;
  • lower cholesterol;
  • due to the high fiber content, they help with constipation;
  • normalize the acid-base balance in the body;
  • reduce the risk of infertility and stroke;
  • have anti-inflammatory effects.

As you can see, pumpkin seeds have a lot of useful properties. Even in the absence of any diseases for the sake of prevention, it is worth eating them.

Slimming pumpkin seeds

The body of a losing weight person experiences severe stress, and often a lack of nutrients. Pumpkin seeds help to replenish the lack of vitamins and minerals and maintain vitality.

There are diet options with the use of this product:

  • mono-diet;
  • five-day diet;
  • constant proper nutrition.

Let's consider them in more detail.

Mono diet

A mono-diet involves eating exclusively pumpkin seeds. It lasts two to three days, during which only 200 g of seeds are eaten. In essence, these are fasting days. The mono diet is not suitable for everyone. It requires a lot of self-control and often ends in breakdowns. To avoid this, you should drink enough water. Instead of tea, they drink a decoction of seeds.

Such fasting days are done twice a week for one to two months. Losing weight on a mono diet will not work quickly, but the effect will be long-term.

How and in what quantity to use pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for harmony

Five day diet

This diet allows you to eat not only seeds, but also fermented milk products, various nuts, fruits, vegetables, other seeds and cereals. In one day, 50 g of pumpkin seeds are eaten.

Here is a sample diet on such a diet:

  • breakfast: porridge with the addition of a nut mixture, fruit juice;
  • first snack: natural yogurt;
  • lunch: vegetable soup, compote;
  • second snack: fruit with a handful of seeds;
  • dinner: cottage cheese.

Note. During such a diet, you can eat fresh pumpkin juice... It will also contribute to the process of losing extra pounds.

Constant proper nutrition

This is the surest way to lose weight and keep your body in good shape without compromising your health.

In general, it is even difficult to call it a diet in its usual sense. All healthy and natural products are consumed: various cereals, vegetables, fruits, berries, dairy and sour milk products, fish, poultry, eggs and nuts with seeds.

Approximate daily diet with proper nutrition:

  • breakfast: porridge with berries and seeds, whole grain bread, green tea;
  • first snack: a handful of dried fruits with a small amount of nuts;
  • lunch: pumpkin puree soup with seeds, steamed chicken cutlets, vegetable salad;
  • second snack: natural yogurt;
  • dinner: fish with vegetables, kefir 2-3 hours before bedtime.

Eating seeds at night is not recommended for obese people. However, if due to stress it is impossible to fall asleep, you can eat 10-15 pieces, no more. It is better to take unpeeled, since in the process of peeling, saturation will gradually be felt. And tryptophan and magnesium in their composition will calm the nerves and help you fall asleep.

Every day such night snacks to practice losing weight Not recommended.

How and in what quantity to use pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for harmony

Tips & Tricks

For better absorption, seeds should be eaten with compatible foods such as parsley, thyme, rosemary, oregano, red and cayenne pepper, cumin and coriander.

They also have good compatibility with sour and semi-sour fruits and animal fats.

But with vegetables and fruits with a high starch content, it is advisable not to use pumpkin seeds. These include white and whole rice, millet, and corn. Vegetables are potatoes andgarlic.


You don't have to follow certain rules when adding pumpkin seeds to your meals. Listen to your own feelings and taste preferences. Here are three interesting and easy to make recipes using seeds.

Banana Cherry Smoothie


  • 1 banana;
  • 1 tbsp. a spoonful of fiber from pumpkin seeds;
  • 100 g cherries;
  • birch sap (in the amount necessary to obtain the desired consistency).

To prepare, you need to mix all the ingredients in a blender.

Pumpkin baked with honey


  • pumpkin;
  • honey;
  • pumpkin seeds.

Cut the pumpkin into pieces, pour a little honey and send to the oven preheated to 180 degrees for 20-30 minutes. Sprinkle the baked pumpkin with raw seeds. It is desirable to select natural honey. Use this dessert dieting is often discouraged.

How and in what quantity to use pumpkin seeds for weight loss: the benefits and harms of seeds in the fight for harmony

Carrot and pumpkin salad


  • 150 g carrots;
  • 150 g pumpkin;
  • honey or vegetable oil to taste;
  • 2-3 st. tablespoons of pumpkin seeds.

Grate pumpkin and carrots, knead with your hands so that the juice goes. Sprinkle with seeds and add spices and dressing to taste.


Despite its benefits, not everyone can eat pumpkin seeds. They are capable of causing allergies, so at first it is necessary to monitor the reaction of the body.

Seeds should be taken with caution by people suffering from obesity, high acidity of gastric juice and with acute exacerbations of gastrointestinal diseases. Also, pregnant and lactating mothers should not get involved in this product.

It is strictly forbidden to eat pumpkin seeds for stomach ulcers or duodenal ulcers, for gastritis and colitis.

Possible unwanted consequences:

  • poisoning - due to the use of rancid seeds;
  • diarrhea and gas production - when consumed in excessive quantities;
  • an undesirable choleretic effect for people with kidney and liver stones.


Pumpkin seeds are a unique product. They are added to almost all dishes: salads, some soups, yoghurts, fruit slices or a mixture of dried fruits.The most important thing in proper nutrition is not to be afraid to experiment and constantly try new combinations.

At first, such a diet seems difficult, because you have to give up muffins, cakes, sweets, carbonated drinks and other harmful products. But over time, when the body rebuilds to a new nutritional program, you will feel lightness and self-confidence. Extra pounds will go away by themselves, and at the same time, thanks to the beneficial properties of pumpkin seeds, health will improve. The main thing is not to forget about the sense of proportion.

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