If you are planning weight loss for health reasons then try psyllium husk. It will work on your digestion system to make you eat less calories and also avoid fluid retention which are the two main causes of putting on extra weight on otherwise healthy people.
If Hypothyroidism or any other medical condition is responsible for your being fat then treat it. It will improve metabolism resulting in required weight loss.
Excess weight is not good for your overall well being. In any case if you are overweight or obese then you priorities should be to gradually reduce weight. Taking psyllium husk along with practicing controlled eating and regular exercises will help you to be fit, healthy and slim again.
Table of Contents
- What is Psyllium Husk?
- How Psyllium Husk Helps in Weight Loss?
- 3 Ways to Use Psyllium Husk for Weight Loss
- Other Tips and Precautions on Weight Loss and Psyllium Husk
What is Psyllium Husk?
Psyllium husk is a dietary fiber derived from the seeds of a plant called plantago ovata. Though psyllium in the husk form is more popular, its other forms such as granules, capsules and powder are also getting wider acceptance.
Psyllium is mainly grown in western India and exported globally. It is now being grown in many other parts of the world too due to its medicinal values.
You can use psyllium for constipation, diarrhea, weight loss and metabolism. It also helps in blood sugar control and reducing cholesterol from the blood.
How Psyllium Husk Helps in Weight Loss?
Let us now look at how Psyllium husk is an excellent home remedy for weight loss.
Psyllium is high in soluble fiber which adds volume and softness to the stools. That is psyllium is good for constipation and even for diarrhea.
When the soluble fiber in the psyllium husk absorbs water, it swells and becomes a gel. This increases volume in the intestine giving a sense of fullness.
It is this fullness that reduces feelings of hunger. You will eat less and lose weight.
A study pushed in 2017 in the Journal of American Association of Nursing Practices revealed that fiber supplement psyllium husk helped in reducing hunger.
So, as you can understand, psyllium facilitates eating less without feeling starved. This in the long run helps in weight loss.
If you are healthy and normal weight then do not get into the trap of losing weight as it is fashionable. Psyllium Husk in such cases should only be used for diarrhea or constipation but not for weight loss.
Do not even use any other method for weight loss as you are already healthy. Goal is to stay healthy.
You may be tempted to pursue an objective of getting to size zero by eating less (starving) in your twenties when your body is powerful. But gradually malnutrition will begin to impact your overall health and well being. Eating healthy is as important as staying slim and fit.
However, if you are overweight or obese then you need to go for weight loss. Psyllium husk certainly can be of help here.
First of all understand why you are gaining weight and then fix the underlying cause.
Following are some of the main causes of putting on those extra unwanted pounds.
- Eating more calories than required
- Junk food
- Inactivity
- Certain medications
- Medical conditions like hypothyroidism
- Age
- Genetics
All these causes affect your metabolism in different ways to make you fat. Take psyllium husk to improve your metabolism.
In addition, fix whatever is the cause of extra weight and you will be able to lose weight.
3 Ways to Use Psyllium Husk for Weight Loss
If you are otherwise a healthy person with no underlying medical condition then natural weight loss methods like psyllium husk are best ways to move forward.
Psyllium is now recommended by medical practitioners for various conditions including weight loss.
Most people consume less fiber daily than the recommended daily values.
The recommended daily fiber intake is 38 grams for men and 25 grams for women under 50 in the United States. 30 grams for men and 21 grams for women are recommended doses for the people above 50 years.
Average consumption of fiber is less than half of the above recommendations.
Psyllium can bridge that gap. You can take psyllium for weight loss in the following ways.
Psyllium husk should be taken with water or other healthy liquids like fruits and vegetable juices and smoothies for weight loss purpose.
1. Psyllium Husk with Water
- Pour slightly warm water in a glass
- Add one teaspoon of psyllium husk and mix well
- Let it stay for a few seconds. It will turn into a gel
- Drink it.
- Drink one more glass of slightly warm water
Do it an hour before breakfast and lunch daily.
2. Psyllium Husk in Cooking
- Replace egg from baking with Psyllium husk and Flax Seeds powder in baking. It stabilizes and provides bulk as the eggs do in baking
- Add to morning oatmeals
- Add to thicken soups, gravies and casserole
3. Psyllium With Juices and Smoothies
- Add a 1/2 teaspoon of psyllium husk in your favorite juice or smoothie
- Add 1/2 teaspoon of flaxseed powder
- Enjoy your drink
Other Tips and Precautions on Weight Loss and Psyllium Husk
Weight loss requires lifestyle changes. While psyllium husk will work on improving your metabolism to achieve you objective of weight loss, you will need to take following precautions for best results
- Eat more fiber rich food items such as fruits and vegetables in addition to the psyllium husk as supplement
- Consume more calcium rich foods such as dairy
- Add monounsaturated fats such as omega 3 fatty acids found in walnuts, flax seeds, avocados, certain fish and fish oils
- Add more protein in your food to feel full for longer periods.
- Drinks lots of water it helps in weight loss
- Exercise regularly
- Control your stress levels by yoga and meditation
Psyllium husk can cause bloating and gases in the early stages but then it becomes normal. Since it doesn't add much nutritional value it is important that you consume a normal balanced diet daily.