Chia seeds, the tiny, black, and white seeds, have numerous advantages and can be a great addition to your diet if you are trying to lose weight. These small seeds are from Salvia Hispanica, a blooming plant in the mint family and the reason they are so beneficial for weight loss is that the insoluble fiber and protein in chia seeds help you feel satisfied and full for a very long time. Now an important question is how to use chia seeds for weight loss.
That’s why this blog discusses the research-based evidence of chia seeds for weight loss and several easy methods to use chia seeds for weight loss.
What are Chia Seeds?
Chia seeds belong to Salvia Hispanica, a desert plant and a member of the mint family. The common name of this Salvia Hispanica seed is “chia”.
The seed is thought to have originated in Central America, where the ancient Aztecs used it as the main ingredient in their diet.
Recent studies indicate that incorporating chia seeds into a healthy eating regimen may help reduce weight and cardiovascular risk factors like high blood pressure and help maintain the level of triglycerides and cholesterol in the blood.
Nutritional Facts of Chia Seeds
Talking about the nutritional facts of chia seeds, about 2.5 teaspoons of dried chia seeds make up one serving, and contain;
- 138 calories
- 5 grams of protein
- 10 grams of fiber
- 12 grams of carbohydrate
- 9 grams of fat
Read- 12 Untold Health Benefits of Chia Seeds
Chia Seeds and Weight Loss – Research-Based Evidence
Before learning how you can lose weight by consuming chia seeds, you should be aware that;
- Chia seeds are high in fiber, containing 4.96g and 9.75g per serving.
- Protein and fiber in chia seeds can temporarily reduce appetite by prolonging the feeling of fullness.
- Chia seeds are ideal for nutrient-dense, low-calorie snacks because they have an average caloric content of only 138 calories per serving.
Contact a nutritionist to get a diet plan including chia seeds for weight loss.
The Potential Advantages of Chia Seeds for Weight Loss
In a 2016 trial, 26 participants were divided into two groups and the main highlights of this research are given below.
- One group consumed 35g of chia powder daily and the other group received a placebo.
- The outcomes demonstrated that after 12 weeks, the group who consumed chia seeds had a significant reduction in weight, according to the study.
- Furthermore, those who were in the chia seed group and had abnormal cholesterol levels at the beginning of the trial displayed a notable improvement by the end of the experiment.
- The average weight loss among all participants who did not eat chia seeds was 0.3 kg, while the average weight loss among those who did was 1.9 kg.
The research mentioned above demonstrates that chia seeds consumption results in considerable weight loss for those who are following a low-calorie diet. So you should use chia seeds for weight loss in a matter of a few days.
You may also read – Benefits of Chia seeds in Pregnancy
What is the Best Time to drink Chia Seeds for Weight Loss?
The best time to have this drink is on an empty stomach early in the morning or in between meals. The reasons are that
- Chia seed energy drinks are strong in protein and low in carbohydrates, making them ideal for people trying to lose weight.
- The protein in chia seeds fastens the metabolism on an empty stomach and manages the blood sugar levels to aid in weight loss.
How to add Chia Seeds to your Diet for Weight Loss?
If losing weight is your goal, here are some ways you can add chia seeds to your diet:
1. Chia Seed Pudding
Prepare a pudding with chia seeds and give yourself a tasty treat with this healthy and delicious weight-loss meal.
Ingredients
The ingredients you need to have for chia seeds pudding are;
- Coconut or almond milk
- Chia seeds
- Cinnamon
- Salt
- Chopped nuts for topping
Ways to Make Chia Seed Pudding
- Add the milk to a jar
- Put chia seeds, cinnamon, and salt in the milk
- Shake this mixture of milk together
- Refrigerate this mixture for 12-18 hours so that the pudding may have time to set
- Serve with toppings of fruits and nuts
You may consult Ms. Mehak Zafar– an expert nutritionist at Marham to get a diet plan at affordable rates.
2. Berry Chia Seed Smoothie
The second way to include chia seeds in your diet is to make a yummy smoothie consisting of berries and chia seeds.
Ingredients
- Frozen berries
- Unsweetened milk
- Unflavoured yogurt
- Chia seeds
How to Make Chia Seeds and Berries Smoothie
- Add frozen berries, milk, yogurt, and chia seeds to a blender
- Blend this mixture until it gets completely smooth
- Pour into cups and drink immediately
3. Chia Seeds Water
Chia seed water is a widespread and healthy way to consume it for weight loss. The process is really simple you just have to soak them in water overnight and then drink it before breakfast. Plus, you can drink it between meals too.
Ingredients
- Chia seeds
- Water
Ways to make Chia Seed Water
- Soak one spoon of chia seeds in water for a whole night
- Strain this water in the morning
- Drink this water on an empty stomach
4. Strawberry Chia Seed Popsicles
Strawberry Chia seed popsicles are a very healthy substitute for someone who wants to lose weight immediately as it is free from carbohydrates and refined sugars. These yummy and delicious popsicles contain just 50 calories per piece.
Ingredients
- Frozen strawberries
- Almond milk
- Chia seeds
Ways to Make Strawberry Chia Seed Popsicles
- Blend strawberries, milk, and chia seeds
- Pour this mixture into a popsicle mold
- Freeze this for two hours and enjoy this delicious recipe
5. Chia Seed Salad
If you enjoy salads, then there is good news. A salad made with chia seeds can really help you to lose many pounds in some days. Read the method below to make this salad.
Ingredients
- Fresh vegetables of your choice
- Chia Seeds
- Lemon Juice
How to Make Chia Seed Salad
- Combine these vegetables together in a bowl
- Add chia seeds to them
- Add a little lemon juice to this salad
- Now sit and eat this yummy salad
Are There Any Health Risks associated with Chia Seeds?
The USDA estimates that a serving size of 2 tbsp of chia seeds has 138 calories in it. So consuming chia seeds in moderation will not bring up any health risks as they contain a lot of nutrients and have a fair amount of calories and fat per serving.
But to keep their consumption more secure and to safely include them in your diet, it is best to consult a doctor to prevent any complications.
Sum Up
Chia seeds are a potent meal for weight loss because they contain a significant amount of protein and dietary fiber. The ability of chia seeds to suppress hunger also aids with diet control and weight loss management. You may take help from the obesity clinic through Marham to manage your weight.
Moreover, you can include chia seeds in your diet in different ways as mentioned above. If you consume them in moderation, there are no significant health risks associated. Consult a Nutritionist to take a healthy diet plan including Chia Seeds.
FAQs
1. How to use chia seeds to lose belly fat?
One spoonful of the seeds should be soaked in water overnight. The following morning, strain the water and consume it on an empty stomach. This drink will help you to lose belly fat immediately.
2. Can you drink chia seed water every day?
Chia seed water can be a component of a balanced diet but consuming it in excess may end up having unhealthy results. So try to drink chia seed water on alternative days in order to avoid any possible side effects.
3. Who should avoid chia seeds?
Since chia seeds are members of the mint family, those with a history of allergies to mint, sesame, or mustard seeds should avoid chia seeds. Symptoms of an allergy to chia seeds can include anaphylaxis, vomiting, diarrhea, and tongue or lip itching.