Do pumpkin seeds burn fat?

Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids.

healthline.com - Pumpkin Seeds for Weight Loss: Are They Beneficial? - Healthline

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. This article examines whether pumpkin seeds are beneficial for weight loss, plus tips for incorporating them into your diet.

Many people wonder whether pumpkin seeds can also help you lose weight.

Research shows that they offer a number of health benefits, such as lowering blood sugar levels, improving heart health, and even reducing your risk of certain cancers ( 1 , 2 , 3 ). Pumpkin seeds, which can be enjoyed with or without their white shell, are a tasty and nutrient-rich food. Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. One 6-month study in 345 adults on a low calorie diet examined the effects of dietary composition on weight loss. It found that fiber intake promoted dietary adherence and weight loss, independently of calories or any other nutrient ( 4 ). Fiber helps increase feelings of fullness, preventing overeating between meals that may otherwise lead to weight gain or prevent weight loss ( 5 ). The minimum fiber recommendations for adults to support overall health and weight maintenance are 19–38 grams per day ( 6 ). A 1/2-cup (72-gram) serving of pumpkin seeds with their shells removed provides 5 grams of fiber, while a 1/2-cup (23-gram) serving with shells provides 1.5 grams ( 7 ). Protein is also known to play a supportive role in weight loss, helping improve appetite, prevent overeating, and promote feelings of fullness ( 8 , 9 ). A 1/2-cup (72-gram) serving of pumpkin seeds without their shell provides 21 grams of protein, and a 1/2-cup (23-gram) serving of seeds with their shells on provides 7 grams ( 7 ).

Moderation is key

While pumpkin seeds are a nutritious, high fiber snack that can help support weight loss, it’s important to remember that moderation is key when it comes to your intake of any food. For example, 1/2 cup (72 grams) of pumpkin seeds with their shells removed contains approximately 415 calories and 35 grams of fat ( 7 ). If you were to eat 1/2 cup (23 grams) of pumpkin seeds with their shells intact, you would still be getting approximately 130 calories and 11 grams of fat ( 7 ). When it comes down to it, just be sure that the quantity of pumpkin seeds you’re eating fits into your overall calorie goals for weight loss. While some people may be able to fit 1/2 cup (72 grams) of shelled pumpkin seeds into their diet, others may need to restrict themselves to a smaller serving size. To minimize added calories and sodium, choose raw, unsalted pumpkin seeds, with or without their shell, to best complement a healthy weight loss diet.

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