Pumpkin seeds for weight loss: How to use it as a snack?

The highly nutritious, protein and healthy fats-rich pumpkin seeds are good for heart health, digestion, immunity and bone health. Photo: iStock/Nodar Chernishev

Pumpkin seeds, which are widely available in our supermarkets now, can be a smart snacking option for those trying to shed some weight. The highly nutritious, protein and healthy fats-rich seeds are also good for heart health, digestion, immunity and bone health. You can use them on your own or even combine them with your meals by sprinkling them on salads and curries. Then again, moderation is the key to having it right as your healthy snack throughout the day. Here's how to go about it:
1) Pair the seeds with fibrous fruits and veggies, as it can help you stay away from overeating. For example, slice an apple and enjoy it with a handful of the seeds. You can replace the apple with celery sticks, cucumber slices, your favourite berries, carrots, bananas, cherry tomatoes and more.
2) When you pick the seeds, avoid the roasted, salted varieties with plain ones as they do not have added salts and sugars. Salty ones can lead to water retention and it can increase your weight. 

3) Make sure you are ensuring portion control. They are calorie-dense, so do not eat more than 28 grams a day. Eat slowly, paying attention to the texture, crunch and nutty taste, rather than munching them away. Do not carry more than the recommended amount with you as it can be very tempting to continue binge eating them. 
4) The timing you choose to snack is also vital. Eat pumpkin seeds either as a mid-morning meal, afternoon snack, pre-workout snack or evening food rather than reaching for them whenever you feel a craving. 
5) Drinking water alongside snacking pumpkin seeds would help you avoid overeating. 

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