Dt. Natasha Mohan
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Table of Contents
Best time to Eat makhana for weight loss – a complete guide
What is makhana?
Introduction to makhana and its role in weight loss
Makhana is type of seed which is also known as fox nut that we obtain from Euryale ferox plant, which grows in muddy ponds and wetlands. They are usually harvested in dried and roasted to make it crunchy snack. Makhana has multiple benefits for health, and it is considered sattvic food. In India people eat makhana while fasting.
Why makhana is a superfood for weight management
- Fox nut for weight loss: A small bowl of roasted makhana is very light on calories because they are puff up, you can eat in more volume while consuming fewer.
- Rich protein: Protein takes time to digest that keep you full and doesn’t crave further.
- High in fiber: Fiber work with natural speed of stomach digestion which regulate bowel movements and reduces bloating.
- Low in fat and high in good carbs: Which keep your energy sustained for long time.
Nutritional value of makhana that supports weight loss
- Calories in makhana: Makhana calories for weight loss contain ~347 kcal in 100 g
- Protein, fiber and other nutrients in makhana: Sometime people ask is makhana good for weight loss. It contains almost 10 g protein, 14 g fiber and other good nutrients in 100 g of makhana.
- Low fat and gluten-free properties: Lower in unhealthy fats and gluten free properties make it more favourable for weight loss.
When to eat makhana for weight loss
- Morning snack – boost metabolism: Eating makhana in morning for weight loss is the better way to start your morning with light meal.
- Evening snack – control hunger and cravings: Makhana as evening snack is best way to full fill crunchy craving.
- Before bedtime – light and filling option: This is most common question that can we eat makhana at night for weight loss. So, you can eat in every time in a day because it is light and healthy for weight loss.
- Pre- or post-workout snack – Makhana before workout for weight loss is energy sustaining food which keeps your energy sustained and full filling for long time.
How much makhana should you eat for weight loss?
- Ideal serving size per day: daily portion about 25-30 g which is approx. to 110 –120 calories you can take 3 –4 times a week or daily if you take in balanced way.
- Best time to eat makhana for weight loss is evening snacks for crunch which stops you to reaching for fried foods.
Risks of overeating makhana: Side effects of eating too much makhana
- Excess calories: Increase in weight gain
- High in carbs: Overeating as diabetes patient can leads to blood sugar fluctuations.
- Digestive issues: Bloating and gas
- Electrolyte balance: Overeating makhana can disturb the electrolyte balance in body
Right ways to eat makhana for weight loss
- Roasted makhana without oil which contain less calorie that can add more weight.
- Makhana with milk – this is the healthiest way to eat makhana with milk at night for weight loss. It is light and comfortable for stomach to digest during night.
Healthy makhana recipes for weight loss
- Makhana chaat
- Soup
- Makhan salad
- Masala makhana
- Makhana smoothie bowl
Additional health benefits of eating makhana
- Improves digestion and gut health: Makhana for digestion is superb choice which contain moderate fiber which keeps the stool smooth which can pass easily in morning.
- Good for heart and cholesterol levels: Makhana for weight loss benefits for heart because it has low in sodium high in magnesium & potassium that keep pressure regulate in blood streams and rich in antioxidants reduce bad cholesterol and protect the heart.
- Supports better sleep and stress relief: Makhana for relaxation at night because it contains important amino acid like tryptophan that support melatonin production help to calm the mind and reduce insomnia.
Who should Avoid eating makhana
Makhana for weight loss has side effects for some people because different body react differently.
- People with allergies: Some people may experience allergic reaction like rashes, stomach discomfort, and breathing difficulty.
- kidney problem patient: Makhana is high in potassium, which is bad for chronic kidney disease, so you need a medical guidance before eating makhana.
- Diabetic patients: Makhana for diabetes and weight loss it has a low glycaemic index, but overeating can worsen the blood sugar level and increase sudden sugar spikes.
- People with digestive issues: High in fiber can cause bloating and constipation for weak digestive system everything should be in balance even fiber is good but excess can worse the body functioning.
Conclusion Making makhana a smart choice for weight loss
Makhana is superfood which is rich in all the essential nutrients and help in weight management and the best time to eat makhana for weight loss is morning that keep you full for longer time and provide quick energy so you can start your morning with more strongly. But eating much makhana can even be bad for health so portion control is necessary in your weight loss, and you can prepare makhana in more healthy way to cut out calorie.
Yes, eating makhana for weight loss 2 times in day is good but in moderation don’t full your bowl full just eat 25- 30 g at a time for weight loss.
Yes, a small bowl of roasted makhana at night is fine – it’s light and easily digestible.
Yes, eating makhana for weight loss 25 – 30 g gives quick energy without making you feel heavy.
Yes, you can take makhana with green tea or herbal tea if you are in your weight loss journey.
Daily is good but in moderation you can first ask your dietitian then to eat because sometime people may have lots of allergic issue regarding makhana.
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