How to Use Chia Seeds for Weight Loss
Chia Seeds and Weight Loss: When it comes to weight loss, diet and exercise really are key. So-called “miracle” weight loss supplements rarely live up to the hype, although there are certain foods that can support your goals. As part of a healthy diet and active lifestyle, chia seeds can make it easier for you to lose weight by suppressing your appetite and providing essential nutrients. See what chia seeds can do for your diet, and find some delicious chia recipes below!
Chia seeds are chock-full of dietary fiber, including both soluble and insoluble fiber. Soluble fiber gives chia seeds their gel-like quality when mixed with liquid. They can absorb up to 10 times their weight in water, which causes them to form a bulky gel. This gel not only acts as an appetite suppressant but also slows the absorption of sugar into the bloodstream and therefore prevents blood sugar spikes.
A 2010 study published in the European Journal of Clinical Nutrition found that chia seed supplementation reduced appetite and increasing feelings of satiety in participants. This study suggests that chia seeds can support weight loss goals by providing a sense of fullness. Thanks to the combination of insoluble and soluble fiber in chia seeds, you’ll be less likely to crave unhealthy treats that can throw your diet off course. After all, chia seeds are Taylor Swift’s diet secret and they can be yours, too!
They have many other health benefits too. Some of them are listed below:
Chia seeds are high in phosphorus and magnesium. “A tablespoon of chia seeds contains 122 milligrams of phosphorus and 47 milligrams of magnesium. These help keep your bones healthy,” says Priyanka Singh, a Bangalore-based nutritionist who works with the health app, Porter Medical.
Chia seeds are also a good source of complete protein, which makes them an excellent choice for vegetarians and vegans alike. Try making a pudding with chia seeds. Their gooey nature will give it a great texture too.
Given that these seeds are rich in Omega-3 fatty acids and alpha-linolenic acid, they offer some protection against heart diseases as well.
“Chia seeds tend to soak up a lot of water. Thereby, they are a great pre-workout option that helps you stay hydrated. You can try consuming them blended in a smoothie before exercising,” says Singh.
If you follow food influencers on Instagram, you surely know about chia puddings, chia smoothies and all the craze for chia in general. First, let’s have a look at what chia seeds really are. They are small black seeds that are a powerhouse of nutrition. They are rich in proteins, omega 3 and other essential nutrients. Not only are they rich in protein, but they are also a rich source of fiber. And this combination has earned it a big name in the weight loss world.
But what is the real deal? Are they really effective in weight loss? According to a study published in the Annals of Internal Medicine, a meal rich in fiber and protein helps you lose weight. People who increased their intake of protein by 30 percent are said to have fewer calories and lose weight faster.
But if we look at it logically, weight loss is all about monitoring your diet and working out. Eating too much or too less of anything won’t make a big difference to your overall weight loss plan. So there is no single food item that can solve your health goals.
While Chia doesn’t have any side effects, suddenly increasing its intake and multiplying your fiber intake can have some sudden impacts on the body, especially for those who had very less fiber earlier. Interestingly, most people feel fuller on eating chia seeds. This is because chia absorbs liquid and then expand. And it does the same inside your body.
How should I eat chia seeds?
Good news! It’s super-simple to add chia to your diet. A relatively tasteless seed, they’re easy to sprinkle on yogurt or blend into your morning sip. “You can eat them raw, toasted, soaked, or cooked,” says Becky Kerkenbush, RD, and medical representative to the Wisconsin Academy of Nutrition and Dietetics. “They can also make a great egg substitution in baking, by combining one tablespoon ground chia seeds with three tablespoons water to replace one egg.” Now, who’s down for yogurt parfaits?!
So if you are skipping certain essential foods to eat more chia, it may not be the ideal thing to do. Because by doing this you are reducing the variety in your diet and thereby cutting down nutrients from other foods.
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Enjoy Chia Seeds at Breakfast
Starting your day with a meal that contains chia can help you shed pounds. Not only is eating breakfast linked to better weight control but starting your day with a fiber-rich food like chia could help you feel full longer and avoid snacking throughout the morning. Stir a spoonful of chia seeds into your oatmeal as it cooks, adding water as needed to get the consistency you like. Or add a spoonful of whole or ground chia seeds to your favorite smoothie. Not only does the chia make your smoothie more filling, but it absorbs water to make your beverage thicker and richer-tasting, so you’ll feel more satisfied. Sprinkle ground chia into your eggs when you make scrambled eggs or omelets, or make three-ingredient “chia pancakes” using egg whites, banana puree and whole or ground chia seeds.
Other Chia Serving Tips
Include chia in other meals to help your weight-loss efforts. Make a healthy and filling chia “pudding” by mixing whole chia seeds in unsweetened almond milk until the mixture thickens and forms a gel — about 3 to 5 minutes. Add variety by mixing in flavorings — try banana puree and cinnamon, applesauce and apple pie spice or even chopped strawberries and cacao for decadent-tasting snacks. Mix chia seeds with pureed berries to make sugar-free berry “jam” that you can use as a topping for whole-grain crackers or toast, or mix a spoonful of whole chia seeds into ice-cold sparkling lemon water for a healthy “spritzer.” Thanks for reading Chia Seeds and Weight Loss: Really help in weight loss.