Weight Loss

Chia Seeds: The Ticket to Weight Loss

The tiny, black-colored, and very versatile Chia seeds are all the rage on social media because of their numerous benefits. These tiny seeds can be found in everything from smoothies and puddings to a flowering plant from the mint family, Salvia Hispanica. One step towards weight loss is chia seeds. And it’s no secret why they’re so popular for weight loss. Chia seeds’ insoluble fibre and protein keep you feeling satiated and full. Chia seeds may be the missing piece in your weight-loss puzzle, as they contain nearly 11 grams of fibre per cup. 

Can Chia Seeds Help You Lose Weight?

Chia seeds can be an excellent addition to your weight loss plan. There are good reasons too. The question is: How can chia seeds help you lose weight? One, the fibre found in chia seed could undoubtedly be beneficial. A studyStudies show that dietary fibre intake is an important factor in weight loss. All the fibre found in chia seed, which is around 34.4 grams per 100g serving, can help increase satiety. Because chia seeds are high in fibre, they take longer to digest.

Two, chia seeds are a good source protein. Chia seeds, which are high in protein, slow down digestion. This keeps you fuller and may prevent you from overeating. The fibre and protein found in chia seeds can help you feel fuller, less hungry, and less inclined to eat sugary foods. Ultimately, chia seeds help you meet your calorie deficit. 

You will not lose weight by adding chia to your diet, or eating chia seeds. Only regular exercise and healthy eating habits combined with chia seeds can help you lose weight. This means that chia seeds cannot be used to accelerate weight loss. Instead of feeling fixated on single foods and ‘should’ or ‘shouldn’t’ eat, improve your overall eating patterns. 

The HealthifyMe Note

Chia seeds can reduce cravings or make you eat later in the morning. Also, fibre and proteins can reduce hunger and satisfy the appetite, which can help reduce calories. However, chia seeds do not guarantee weight loss. It is important that you pay attention to what you eat and how you exercise.

Chia Seeds: How to Lose Weight

Influencers and fitness experts call chia seeds water a magical weight loss solution. For starters, there’s no set ratio for water to chia seeds. Chia seed water can be made by soaking one tablespoon of the seeds in a glass water. Nutritionists recommend that chia seeds be soaked in water for 30 minutes or more to reach a tapioca gel consistency. Some may not be interested in chia seeds. However, you can add them to smoothies or on top of salads. You can also make a chia-seed pudding or pancake. 

You can make chia seed drink with water. Mix the seeds with your favorite type of milk and let it sit overnight. Non-dairy milk options are a good option for weight loss. Be careful not to add high-calorie sweeteners or toppings. So, if you’re eating a bowl of chia seeds for breakfast, mix in some slices of apples and bananas. 

Chia seeds are mild in flavour. You can use them in many recipes without worrying about creating new flavour combinations. Use chia seeds instead of flour to make low-calorie pastry recipes. You can buy pre-ground or grind them in a blender until you have a powdered mixture that you can use in your favorite cake, cookie, or pancake recipe.  

The HealthifyMe Note

Chia seeds are a great addition to a weight loss program if you’re looking for healthy snacks. Chia seeds can be mixed in water, salads and pancake mix. A glass of chia seeds water, preferably in the morning, is a healthy addition to your weight loss program.

Try these Recipes

Chia Seed Pudding

Serves: 2

Preparation Time: 10 minutes (The prep time does not include additional refrigeration).

Ingredients

  • 2 cups of almond or coconut milk
  • Chia seeds: 6 tbsps 
  • Cinnamon: 1 TSP
  • Sea salt: A pinch 
  • For toppings, use blueberries or chopped nuts

Method of preparation

  • Put the milk in a jar. Add the chia seeds and cinnamon to the milk. 
  • Cover the lid, and shake well to combine. 
  • Let it cool for a few hours before stirring. 
  • Allow the pudding set to set for 12-18 hours in the refrigerator
  • Serve with fruit, nuts, and any other toppings.

Berry Chia Seed Smoothie

Serves: 1

Preparation time: 5 min

Ingredients

  • 1 cup frozen berries of your choosing
  • 1 cup unsweetened milk of your choosing
  • 1/4 cup unflavoured Yogurt
  • 1 tablespoon of chia seeds

Method of preparation

  • Blend all ingredients together in a blender. Blend until smooth.
  • Put into cups and serve immediately.

Strawberry Chia Seed Popsicles

Serves 10 popsicles

Preparation time: 10 Minutes

Ingredients

  • Frozen strawberries: 3 cups
  • Almond milk: 1/2 cup
  • Chia seeds: 1/4 cup

Method of preparation

  • Combine all the ingredients.
  • Put into a mold for popsicle.
  • Freeze and enjoy

Chia seed popsicles are a healthier alternative to store-bought versions by simply changing a few ingredients. It is also low in refined sugars and unhealthy oils, with only 50 calories per piece. 

Things to Watch

Chia seeds are a healthy and nutritious addition to a healthy diet, provided that you are careful about how much you eat. Consuming too many can lead to negative effects. Chia seeds are limited to two tablespoons in size. Consuming too many chia seed can cause a dramatic increase in fibre. This can lead to gastric problems such as bloating and diarrhoea. Reduce your fibre intake gradually if you eat a low-fiber diet. You should check for chia seeds allergens. Although rare, chia-seed allergy can cause reactions or trigger symptoms. 

Foods that promote satiety are fine, but they should not be the only food you eat. For example, chia seeds should be eaten with other healthy mix-ins. However, if you are concerned about the amount of chia seeds you are eating, talk to your nutritionist.

Conclusion

Chia seeds are small, but powerful and provide a lot of protein and dietary fibre. This makes them a great food for weight loss. In addition, Chia seeds’ hunger-crushing nature helps you control cravings and portion sizes. Many people have heard of the weight loss benefits from chia seeds and tried the recipes. They stopped eating them after only a few days. Chia seeds aren’t just for boring bland drinks. You can add it to your salads, smoothies or baked goods. You will also need to adopt healthier eating and lifestyle habits in order to lose weight long-term.

Source: healthifyme

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