Chia seeds, the tiny little black and white seeds, are all over social media for their endless benefits. These tiny seeds, added to everything from candy to smoothies, come from a flowering plant in the mint family called Salvia hispanica. Including chia seeds in your diet can be one step towards losing weight. It is no secret why it is so popular for weight loss. The fiber and insoluble proteins in chia seeds keep you feeling full and full. But with nearly 11 grams of fiber per serving, chia seeds may be the missing piece in the weight-loss puzzle.
Can chia seeds help you lose weight?
Chia seeds can be a great addition to your weight loss diet. For good reason, too. But the question is, how do chia seeds support weight loss efforts? First, the fiber in chia seeds can undoubtedly help. A study showed that eating dietary fiber, regardless of calories and macronutrients, promotes weight loss. In addition, all the fiber in chia seeds, which is about 34.4 grams per 100 grams, can help increase the feeling of satiety. In addition, it can prevent hunger because chia seeds, which are rich in fiber, take longer to digest.
Secondly, chia seeds are also a good source of protein. Protein-rich foods like chia seeds undergo a slow digestion process, which keeps you full and may prevent overeating. Therefore, the fiber and protein in chia seeds create a feeling of less hunger, more satiety, and less cravings for sugary foods. Ultimately, chia seeds help you fill the calorie deficit.
Remember that adding chia seeds to the diet or simply eating chia seeds will not lead to weight loss. Chia seeds can only help you lose weight when combined with regular exercise and healthy conscious eating. This also means that chia seeds are not a catalyst for significant weight loss. Instead of feeling focused on individual foods and ‘should’ or ‘should’ eat, improve your eating patterns overall.
Chia seeds can help reduce cravings or eat more later in the day. Also, fiber and protein help reduce hunger and satiety, which helps reduce calorie intake. But remember, chia seeds are not a magic bullet for weight loss. You should also pay attention to your general diet and exercise routine.
Ways to eat chia seeds for weight loss
Fitness experts and influencers call chia seed water a magic potion for weight loss. For starters, there is no set ratio of water to chia seeds. If you want to whip up chia seed water, soak a tablespoon of the seeds in a cup of water. Nutritionists suggest soaking chia seeds in water until they reach a gel consistency similar to tapioca or for at least 30 minutes. With this in mind, some may not be into the idea of drinking chia seeds. But then, you can also add them to smoothies and on top of salads, or make a chia seed pudding or muffin.
If it is not water, you can drink chia seeds by mixing the seeds with your favorite type of milk and keep it overnight. For additional weight loss benefits, try choosing non-dairy milk alternatives. However, be sure not to add any high-calorie sweeteners and additives. So, if you’re having a bowl of chia seeds for breakfast, mix in some apple slices and a banana.
Chia seeds have a mild flavor. So you can add them to many preparations without worrying about the amazing flavor differences. For a lower-calorie alternative, substitute chia seeds for flour in pastry recipes. You can buy pre-ground chia seeds or grind them in a blender into a powder to use in muffins, cookies, or pies.
If you are on a weight loss journey and are looking for healthy snacks all the time, chia seeds can be a good addition. You can mix chia seeds into water, salads, smoothies, milk, pancake mix, and a bowl of oatmeal. Drinking a glass of chia seed water daily, preferably in the morning, can be a healthy supplement to your weight loss diet.
Recipes to try
Chia seed pudding
Quantity is enough 2
Preparation time: 10 minutes (prep time does not include additional cooling time)
- Coconut or almond milk: 2 cups
- Chia seeds: 6 tablespoons
- Cinnamon: 1 teaspoon
- Sea salt: a pinch
- Blueberries or chopped nuts for topping
How to prepare
- Pour the milk into a jar. Add chia seeds, cinnamon and salt.
- Cover the lid and shake well to combine.
- Place in the refrigerator for a few hours, then stir well to break up any clumps.
- Place in the refrigerator for 12 to 18 hours until the pudding is firm.
- Serve with fruit, nuts, or any favorite topping.
Berry Chia Seed Juice
Preparation time: 5 minutes
- Frozen berries of your choice: 1 cup
- Unsweetened milk of your choice: 1 cup
- Unflavored yogurt: 1/4 cup
- Chia seeds: 1 tablespoon
How to prepare
- Add all ingredients to the blender. until a smooth mixture.
- Pour into cups, and enjoy right away!
Strawberry Chia Seed Popsicles
Serves: 10 lollipops
Preparation time: 10 minutes
- Frozen strawberries: 3 cups
- Almond milk: half a cup
- Chia seeds: 1/4 cup
How to prepare
- Mix all ingredients.
- Pour into a lollipop mould.
- Freeze and Enjoy!
By exchanging ingredients easily, chia seed lollipops can be a healthy alternative to store-bought ones. Plus, it contains no refined sugars and unhealthy fats, only about 50 calories per piece.
Things to look for
As long as someone pays attention to the portions, chia seeds can be a great nutritious addition to the diet. However, consuming too much of it can have opposite effects. There’s a reason the serving size of chia seeds is limited to two tablespoons. Excessive intake of chia seeds leads to a sudden spike in fiber, which leads to stomach problems such as bloating and diarrhea. If your diet is low in fiber, gradually increase your intake of chia seeds. Check for possible chia seed allergens. Although rare, a chia seed allergy can trigger symptoms or cause a reaction.
Eating foods that promote satiety is not a problem, but you should not replace other foods in your diet. For example, when you eat chia seeds, focus on other nutritious blends. Finally, contact your dietitian if you are concerned about your consumption.
Small but powerful chia seeds provide impressive amounts of dietary fiber and protein, making them a powerhouse and weight loss friendly food. Plus, the hunger-crushing nature of chia seeds helps control cravings and portion sizes. Many have heard about the benefits of chia seeds for weight loss, tried the recipes, and stopped eating them after two days. However, chia seeds are not limited to a boring glass of a pleasant drink. You can customize it in salads, desserts, smoothies, and baked goods. Furthermore, a long-term weight loss plan will require healthier eating and lifestyle habits.