Is Makhana good for weight loss

If consumed in the right manner and controlled portion, makhana can help burn fat in a natural manner, aiding in optimum weight loss. Makhana is an excellent snack that helps boost metabolism and burn calories without crash diets or exhaustive physical exercises. Makhana is a popular food consumed during fasting because of its protein content which keeps one energised and satiated. The snack also contains good fat and has a minimum amount of saturated fats which makes it healthy to consume for people with diabetes and heart conditions. Continue reading to find satisfactory answers to the query of, is makhana good for weight loss?

Can I eat Makhana during weight loss

Yes, makhana is good for weight loss as it is high in protein and prevents fat storage in the body. The presence of complex carbs slows down the release of glucose which prevents blood sugar spike and also keeps sugar craving at bay, thus eventually avoiding excess consumption of calories. The calorie content of Makhana is also low with 50g dry roasted Makhanas containing just about 180 calories and it also doesn’t have any cholesterol as well as minimal quantity of saturated fat. Makhana also possesses metabolism boosting properties because of the 16 types of amino acids present in it which increases the calorie burning process. The weight loss benefits of makhana includes its richness of fiber which helps slow down digestion and keeps one satiated for long and thus away from overeating. 

Benefits of Makhana for weight loss

The various weight loss benefits of makahana includes its low calorie content, metabolism boosting factors and promoting satiety. These low fat snacks boost overall health by lowering bad cholesterol, keeping blood sugar levels in check and promoting heart health. Below mentioned are some of the benefits of Makhana for weight loss-

1. Promotes satiety
2. Boosts metabolism
3. Reduces calorie intake
4. Decreases fat storage
5. High in protein
6. Low in fat

1. Promotes satiety

One of the most prominent weight loss benefits of makhana lies in its fiber content which slows down digestion and keeps one full for long. In 100 g of makhana, 14.5 fiber is present which can help increase fullness and prevent overeating. Fiber also helps in promoting gut-friendly bacteria which improves digestion and promotes overall gut health. They are equally substantial in regulating bowel movements which prevents constipation.  

2. Boosts metabolism

Makhana consists of 16 amino acids which helps in protein synthesis and also regulates metabolism. Enhancement of metabolism leads to increased burning of calories which adds to the weight loss benefits of makhana. Makhana is also rich in magnesium which supports metabolic function by reducing insulin sensitivity. 

3. Low in calories

In 30g of makhana, the content of calorie is as low as 104 kcal which makes it a healthy and low-calorie snacking option to add to our diet. Unhealthy snacking choices are one of the biggest concerns for weight gain. Thus, it is important to opt for snacks that are low in calories and don’t lead to overconsumption. Makhana recipes can be one of the best Home remedies for weight loss. 

4. Decreases fat storage

The weight loss benefits of makhana includes its composition of complex carbs which helps in slow release of glucose into the body that keeps blood sugar levels in check. This leads to utilisation of fat by the body as an energy source leading to increased burning of fat. Incorporating makhana into the diet can help prevent fat deposit, keep hunger pangs at bay and aid in weight loss.   

5. High in protein

If you are wondering, is makhana good for weight loss, the answer is yes because of its protein content. In a single serving of 32g there is about 3 grams of protein. Protein rich foods helps in reducing hunger hormones and promotes satiety hormones which keeps one full for long which creates a calorie deficit and aids in weight loss. Protein has a higher thermic effect than fat and carbs which makes it effective in boosting resting metabolism which promotes the burning of calories even when the body is at rest. There are various weight loss benefits of makhana which one can utilise by making it a part of your regular meals and also retain lean muscle mass. 

6. Low in fat

Makhana has a minimal fat content which makes it an excellent alternative to traditional high-fat snacks, making it easier to manage calorie intake without feeling deprived. Rich in protein and fiber, makhana helps promote a feeling of fullness and reduces hunger pangs, aiding in portion control and preventing overeating. It also has a low glycemic index that ensures a gradual release of energy, avoiding blood sugar spikes and supporting sustained energy levels throughout the day.

How to eat Makhana for Weight Loss?

The weight loss benefits of makhana can be extracted by consuming it in various ways such as making a chaat, roasting them or adding it into other dishes to enrich the taste and nutrition. Given below are some of the ways to eat makhana for weight loss-

1. With dips

One can cherish the weight loss benefits of makhana by incorporating it into the regular snacking options and pairing with a healthy dip. Low-fat yogurt or hummus dips can prove essentially nutritious and keep you satiated for long, thus avoiding overconsumption and excess calories intake. 

2. Add into morning cereals

Makhana can be substituted with cereals and made a part of a healthy breakfast. You can add some sliced fruits and nuts with low-fat milk or low-fat almond milk. This will boost your energy levels keeping you active throughout the day and also keep you full for long. 

3. Roasted ones

Another fulfilling way to gain the weight loss benefits of makhana is by roasting them and seasoning it with a dash of salt. Roasting the makhanas helps retain the nutrients while also delivering an excellent snacking option. Roasted makhana recipe is one of the easiest and fulfilling recipes that one can try. 

4. Monitor your portion

While consuming any food, it is utmost important to have portion control, despite their nutritional value. As overconsumption of anything gives way to unhealthy consequences and often causes nutritional deficiencies. Keep the intake of banana to 30 g daily to attain most of its health benefits. 

5. Avoid high fat additives

It is advisable to restrict pairing your makhana with butter, oil, or heavy dressings so as to keep the fat and calorie content low. Enjoy makhana as part of your snack time or add into several meals throughout the day to enhance the flavour and nutrition of your recipes. 

How much makhana can I eat in a day for weight loss?

The benefits of makhana for weight loss can be gained only when its consumed in a controlled proportion. One should not exceed its consumption from more than 30-50 grams in a day. The presence of dietary fibre, healthy fat and protein content of makhana helps promote satiety, boost metabolism and improve digestion which altogether contributes to better weight management and overall health. The given amount can be spread throughout various meals or consumed at once. Meanwhile, you may also want to check out How to lose 3 kg in 3 days. 

How to add Makhana in diet plan for weight loss?

Some of the ways to extract weight loss benefits of makhana by incorporating it into your diet are mentioned below-

1. As part of breakfast

One can include makhana into their morning breakfast with milk and some fruits and nuts. This will help kick-start your day with energy and also activate your digestive system. 

2. Include in lunch

Makhana can also be included into lunch as part of your thali by adding it into the dal recipe. It will keep a crunchy flavour to your meal and also add to the overall nutritional value. 

3. Evening snacks

The best way to extract weight loss benefits of makhana is definitely through adding it into snacking meals. Healthy snacking promotes satiety and weight loss by preventing binge eating. Makhana can be turned into chaat, added to salads or soups or mixed with a bowl of yogurt and some fruits to be enjoyed during the evening time. 

4. Healthy dessert

Another healthy tip to include makhana into your diet is by enjoying it as a healthy dessert post dinner. One can make makhana kheer which can especially help curb sweet cravings. 

 

Now that we have the answer for, is makhana good for weight loss, let’s look into some of the excellent makhana recipes to include into our diet. For more sustainable and effective results under expert’s guidance, Buy Weight Loss Plans.

Weight loss Makhana Recipes

Below given are the steps and instructions to some of the best makhana that can help you find tasteful answers to, is makhana good for weight loss?

1. Makhana Raita

Ingredients  

1. Coriander Leaves- 0.5 tsp
2. Curd- 1 bowl
3. Cumin Powder- 0.25 tsp
4. Red chillies- 0.25 tsp
5. Salt- 0.25 tsp
6. Makhana- 20 g

How to make

1. Roast makhana and keep ready 
2. Take curd in a bowl, add roasted makhana along with salt, jeera powder and red chilly powder
3. Mix it well, garnish with coriander leaves and serve cold

2. Green Peas Makhana Soup

Ingredients

1. Fresh peas- 0.5 cup
2. Black Pepper Powder- 0.25 tsp
3. Cow Milk- 50 mL
4. Makhana powder- 1 tbsp
5. Onion- 0.25 cup
6. Salt- 0.25 tsp
7. Butter- 2 tsp

How to make

1. Dry roast fox nuts 
2. Once the onions are slightly transparent, add peas and a little water 
3. Cover and allow it to cook. Once simmering, pour it in a blender with a little more water 
4. Blend it to a liquid consistency. Keep aside 
5. Take another pan at a low flame, add fox nut powder and roast it well 
6. Pour milk and stir it 
7. Add the previously blended puree, salt, black pepper powder and mix well 
8. Allow it to simmer until fully cooked 
9. Garnish with the roasted makhana 
10. Serve hot

3. Makhana Chaat

Ingredients

1. Lemon Juice- 1 tsp
2. Ripe tomato- 1 tbsp
3. Onion- 1 tbsp
4. Carrot Orange- 1 tbsp
5. Coconut Oil- 1 tbsp
6. Makhana- 20 g

How to make

1. Heat the coconut oil in a pan and then add turmeric to it.
2. Add makhana in the same pan and roast it on medium flame for about 5 minutes. Wait until makhana turns crisp.
3. Transfer the makhana to a bowl and add all the remaining ingredients – chopped onion and tomato, grated carrot and green chillies.
4. Finally add salt and chaat masala to it. You can add lemon juice. 
5. Makhana chaat is ready!

4. Roasted makhana 

Ingredients

1.  Black Salt- 3 g
2. Chaat masala- 1 tsp
3. Ghee- 0.5 tsp
4. Turmeric Powder- 0.25 g
5. Makhana- 30 g

How to make

1. Heat oil in a heavy wok or kadai.
2. Add the makhana and roast for a good 10 to 12 minutes on low heat, till they become crisp. Keep on stirring in between.
3. Next, add all the spice powders and rock salt, except chaat masala.
4. Turn off the heat as you don’t want the spice powders to get burnt.
5. Stir the whole mixture well.
6. Lastly, sprinkle the chaat masala powder and again mix well.
7. Serve Roasted Makhana when they become lukewarm or cool at room temperature.
8. Remember that once they cool down, store in an air-tight container.

Expert Review on Is Makhana good for weight loss 

Dr. Ayush is a dietitian and he suggests on including makhana into our regular diet plan for weight loss. He backs his recommendation by emphasising on the fibre content of makhana which promotes fullness by slowing digestion and also improves overall gut health. It also has protein which reduces hunger pangs and promotes resting metabolism as well as help retain muscle mass. Moreover, the food is also low in calories and saturated fat which makes them a healthy tool for weight loss. It also assists in detoxifying the liver by reducing triglycerides and bad cholesterol levels which as well as can reverse fatty liver issues. They are effective in stabilising blood sugar levels, promoting heart health and can have anti-ageing properties because of the presence of amino acids such as glutamine, cystine, arginine, and methionine. However, makhana  consumption should be done in moderation with not more than 30 gm in a single day. 

References

Rathod, Rahul V. 2023. “A comprehensive review on health benefits and nutritional aspects of Foxnut (Makhana).” The Pharma Innovation Journal. https://www.thepharmajournal.com/archives/2023/vol12issue6/PartAY/12-6-480-945.pdf.

Srivastava, Anuradha. 2019. “(PDF) New Makhana (Euryale ferox Salisb.) Processed Products for Health Benefit.” ResearchGate. https://www.researchgate.net/publication/332241730_New_Makhana_Euryale_ferox_Salisb_Processed_Products_for_Health_Benefit.

Tehseen, Saima. 2020. “Foxnut (Euryale ferox Salisb.): A Health Promising Fruit.” Acta Scientific. https://actascientific.com/ASAG/pdf/ASAG-04-0930.pdf.

FAQs

1. Does makhana reduce belly fat?

Makhana is rich in protein, fiber and complex carbohydrates as well as has low glycemic index. This altogether helps in boosting metabolism and prevents belly fat accumulation. 

2. Is makhana heavy or light? 

Makhana is light and easily digestible. Because of its protein and fiber content it is also greatly fulfilling and prevents overeating. 

3. Is makhana for weight gain or loss?

Makhana is good for weight loss when consumed in a controlled manner because it contains fiber and protein which helps promote satiety and boost metabolism. Now you know the answer to, is makhana good for weight loss. 

4. Can I eat makhana at night?

Yes, one can eat makhana at night because it’s rich in magnesium content which can help promote good and uninterrupted.