Chia Seeds are loaded with essential nutrients like omega-3s, calcium, potassium, zinc, copper, and magnesium. Chia seeds also pack an impressive three grams of protein and five grams of hunger-crushing fiber per tablespoon. So, there are many health benefits of this Chia Seeds. Here we are going to discuss Chia Seeds for Weight Loss.
Chia is a member of the mint(herb) family and native to Mexico. Chia seeds can be consumed like whole grains, but they’re a pseudo-grain. That means they’re the carbohydrate-rich seeds of a nongrass plant family. When chia seeds are soaked in liquid, they expand and form a thick gel.
Chia Seeds for Weight Loss
Starting off your day with a breakfast with Chia Seeds can help you shed some kilos. We all know having a healthy breakfast is linked to better weight control, but adding fiber-rich ingredients like chia will help you stay fuller for longer and avoid binge eating. You can add a spoon full of soaked chia seeds in your oatmeal or your smoothie.
You can also include chia in your other meals to help you get that fiber, like salads, pudding or just lemon water.
How Does Chia Seed help You to Lose Weight
Two tablespoons of chia seeds have almost 10 grams of fiber, which is almost 40% of the recommended daily intake. Though, Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of saturated fat. But when used in moderation, chia seeds help you feel fuller and satisfied, hence you are less likely to binge eat through the day.
Some great ways you can incorporate chia seeds into your meals:
Make a Chia Pudding:
Chia seeds absorb 10 times their own weight in liquid, so when you soak them in water or in this case, milk overnight you get a delicious dish that looks a lot like a tropical pudding in texture. Add some honey and seasonal fruits and you got yourself a healthy breakfast pudding.
(if you are vegan, you can use almond milk)
1/4 cup chia seeds
1 1/2 cup milk/almond milk
1 tbsp honey
1/2 cup of chopped berries of your choice
Pour Some chia seeds into your detox water:
For some extra nutrition, just add a tablespoon full of chia seeds to your favorite detox water. Our favorite detox water recipe is combining 2 cups water with 1 tablespoon of chia seeds, 2 teaspoons of honey and 2 tablespoons of fresh lemon juice. Refrigerate this mixture overnight and sip on a chilled refreshing drink the next day.
Add as a topping to your snacks:
Love your peanut butter with some apple slices or banana as the perfect filler snack? Sprinkle some chia and take it to the next level!
Make your fruit salad even more satisfying by topping it up with some chia seeds. With the added healthy fats and fiber, it will make a perfectly filling snack and keep your energy levels high.
Chia seeds are a nutritious pseudo-grain that can be part of a healthy weight loss plan. But they’re not a quick fix to drop a dress size. No single food is ever responsible for healthy weight loss. Losing weight is a process that requires time and dedication to a healthier lifestyle, and chia seeds can play a role in helping you built that up.
Are there Side effects to eating chia seeds?
Serving size of chia seeds is about one ounce or two tablespoons—and there’s a reason for that limit.
Chia seeds aren’t likely to cause a reaction or trigger symptoms, as with some other foods that are known allergens or spark GI-related symptoms. But a sudden and drastic increase in fiber intake could potentially cause some ‘misbehavior’ especially for people who previously consumed very little fiber. Too much fiber often translates to bloating and diarrhea
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