How to Fight Belly Fat With Pumpkin Seeds

Pumpkin seeds in spoon
A wooden spoon and dried pumpkin seeds. (Image: SasaJo/iStock/Getty Images)

Though your first instinct may be to stay away from all foods containing fat when wanting to lose belly fat, the truth is that there are fats that can help rather than hinder. Poly- and monounsaturated fats, as are found in pumpkin seeds, can help to keep your metabolism running smoothly while also helping you stay full and satiated for longer amounts of time. Pumpkin seeds are fun to roast on your own or they are available in most grocery stores already baked and salted. You can incorporate pumpkin seeds into your diet in numerous ways.

Step 1

Stick to two palm-fuls of pumpkin seeds per day. Though pumpkin seeds contain monounsaturated fat, they are still high in calories and eating too many can cause weight gain rather than loss. Pumpkin seeds contain 57 calories and 4.7 g of fat per tablespoon.

Step 2

Divide pumpkin seeds into single serving plastic bags or snack containers. It can be difficult to keep track of how much you are eating straight out of the bag; what you think may be 2 oz. could easily turn into 4 or 6 oz. before you know it. Portion-controlled servings will help you to stay on track, while also letting you take the seeds with you for on-the-go snacks.

Step 3

Mix pumpkin seeds in with your morning oatmeal. The pumpkin seeds will provide additional protein and fiber to your breakfast while also adding a delightful nutty and salty taste to your cereal.

Step 4

Throw a handful of pumpkin seeds into your salad at lunch. This can help to spruce up the taste of your veggies, while also helping you to concentrate throughout your afternoon.

Step 5

Mix a few tablespoons of pumpkin seeds into your pasta sauce at dinner. The seeds will add a new flavor to a traditional meal, without much added effort.

Step 6

Make a homemade trail mix by adding 1/2 cup of pumpkin seeds to 1/2 cup raisins and 1/2 cup dried apricots. Divide into single serving portions and eat as snacks while watching television, talking on the telephone or running errands.

Things You'll Need

  • Pumpkin seeds

  • Plastic baggies

  • Single serving containers

Load comments

Copyright © 2019 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.