Chia seeds, the tiny, black and white seed, have been doing the rounds on social media for their myriad benefits. These tiny seeds, added to everything from puddings to smoothies, come from a flowering plant in the mint family called Salvia hispanica. Including chia seeds in your diet can be a step towards weight loss. And it’s no secret why they are so popular for weight loss. The insoluble fiber and protein of chia seeds make you feel full and full. But, with about 11 grams of fiber per serving, chia seeds may be the missing piece of your weight loss puzzle.
Can Chia Seeds Help You Lose Weight?
Chia seeds can be a great addition to your weight loss diet. That too for good reason. But the question is, how do chia seeds support your weight loss efforts? First, the fiber in chia seeds can undoubtedly help. a study shows that intake of dietary fiber, independently of calorie and macronutrient intake, promotes weight loss. In addition, all the fiber present in chia seeds, about 34.4 grams per 100-gram serving, may help increase satiety. Plus, it can curb hunger as the fiber-rich chia seeds take longer to digest.
Second, chia seeds are also a good source of protein. Protein-rich foods like chia seeds are slow to digest, keeping you full and avoiding overeating. Therefore, the fiber and protein in chia seeds lead to less hunger, greater satiety and less desire for sugary foods. Ultimately, chia seeds help you meet your calorie deficit.
Remember, adding chia seeds to the diet or just eating chia seeds will not help you lose weight. Chia seeds can help you lose weight only when combined with regular exercise and mindful, healthy eating. This also means that chia seeds are not a catalyst for dramatic weight loss. Instead of focusing on single foods and eating ‘should’ or ‘not’, improve your overall eating pattern.
The HealthifyMe Note
Chia seeds can help reduce the urge to overeat or overeat later in the day. In addition, fiber and protein promote reduced appetite and satiety, which can help lower calorie intake. But remember that chia seeds are not a magic bullet for weight loss. You should also pay attention to your overall diet and exercise routine.
Ways to eat chia seeds for weight loss
Fitness experts and influencers have called chia seed water a magical weight loss potion. For starters, there is no set ratio for chia seeds to water. If you want to whip up chia seed water, soak a tablespoon of the seeds in a glass of water. Nutritionists suggest soaking chia seeds in water until they reach the consistency of a tapioca-like gel, or at least 30 minutes. With that in mind, some people may not be into the idea of drinking chia seeds. But again, you can also add them to smoothies and top salads or whip up chia seed pudding or pancakes.
If water is not available, you can make a chia seeds drink by adding the seeds to your favorite type of milk overnight. For added weight loss benefits, try going for non-dairy milk options. However, be sure not to add any high-calorie sweeteners and toppings. So, if you are having a bowl of chia seeds for breakfast, add some slices of apple and banana.
Chia seeds have a mild taste. So you can add them to many preparations without worrying about shocking flavor variations. For a lower-calorie option, swap chia seeds with flour in your pastry recipes. You can buy pre-ground chia seeds or grind them in a blender to make a powder to use in cake, cookie or pancake recipes.
The HealthifyMe Note
If you are on a weight loss journey and are looking for a healthy snack all the time, then chia seeds can be a great addition. You can add chia seeds to water, salads, smoothies, puddings, milk, pancake mix and a bowl of oatmeal. Drinking a glass of chia seed water daily in the morning can be a healthy addition to your weight loss regimen.
Recipes to try
chia seed pudding
Prep Time: 10 minutes (Preparation time does not include additional refrigeration time)
- Coconut or almond milk: 2 cups
- Chia seeds: 6 tablespoons
- Cinnamon: 1 tsp
- Sea salt: a pinch
- Blueberries or chopped nuts, for topping
- Put the milk in a jar. Add chia seeds, cinnamon and salt.
- Cover the lid and shake to mix well.
- Refrigerate for a few hours, then shake it well to loosen any lumps.
- Keep the pudding in the fridge for 12 to 18 hours to set.
- Serve with fruit, nuts or any favorite topping.
Berry Chia Seed Smoothie
Prep Time: 5 Minutes
- Frozen berries of your choice: 1 cup
- Sweetened milk of your choice: 1 cup
- Unflavored yogurt: 1/4 cup
- Chia seeds: 1 tbsp
- Put all the ingredients in a blender. blend until smooth.
- Pour into cups, and enjoy immediately!
Strawberry Chia Seed Popsicles
Serves: 10 popsicles
Preparation time: 10 minutes
- Frozen Strawberries: 3 cups
- Almond milk: 1/2 cup
- Chia seeds: 1/4 cup
- Mix all the ingredients.
- Pour into popsicle mold.
- Freeze and enjoy!
With easy swapping of ingredients, chia seed popsicles can be a healthier alternative to store-bought popsicles. Plus, it has no refined sugars and unhealthy fats, only about 50 calories a piece.
things to see
As long as one is careful about portion sizes, chia seeds can be a great nutritional addition to the diet. However, consuming too many of them can have adverse effects. There’s a reason chia seeds have a limit of two tablespoons in size. Eating chia seeds causes a sudden huge increase in fiber, which leads to problems like bloating and diarrhea. If your diet is low in fiber, gradually increase your chia seed intake. Check for the possibility of chia seed allergies. Although rare, chia seed allergies can trigger symptoms or cause a reaction.
Eating foods that promote satiety isn’t a problem, but they shouldn’t replace other foods in your diet. For example, when you eat chia seeds, pay attention to other nutritious blends. However, if you are concerned about your consumption then finally contact your nutritionist.
Small but mighty chia seeds provide impressive amounts of dietary fiber and protein, making them a powerful weight loss-friendly food. Plus, the appetite-quenching nature of chia seeds helps you control cravings and portion sizes. Many people have heard about the weight loss benefits of chia seeds, tried the recipes and stopped eating them after a few days. However, chia seeds aren’t limited to a boring glass of bland drink. You can customize it in your salads, puddings, smoothies and bakes. In addition, a long-term weight loss plan will require healthy eating and lifestyle habits.