Today, everyone is struggling to stay fit and avoid feeling a bit under the weather every now and then. With the lifestyle that we follow and the stress that is offered by keeping personal professional life balance, we somehow fail to keep obesity and other health issues at bay. This blog will offer you the benefits of chia seeds for weight loss. They are not only healthy but also in trend as they come with miraculous properties.
Chia seeds support weight loss and other benefits for better health. They are tiny seeds that are so full of important nutrients like omega 3 fatty acids, fiber, iron and calcium. They are also packed with antioxidants and help raise “good” cholesterol.
How do chia seeds help in weight loss?
If consumed on empty stomach regularly, these seeds will help you lose visible weight and will help you have a cheerful mood all day due to magnesium present in it. Two tablespoons of chia seeds have almost 10 grams of fiber which is around 40% of the recommended daily fiber intake. Isn’t that great? Undoubtedly, it is linked to weight loss because of its high fiber property.
How much chia seeds to consume for weight loss?
It is safe to consume 1.5 spoons of chia seeds every day. If consumed on an empty stomach, these will be great if you are planning to lose some weight along with a balanced diet. You can start with 28 grams every day until assessing your tolerance before you increase your intake.
How can you consume chia seeds?
Chia seeds can be consumed in the following forms. They also make add on to a delicious recipe.
Smoothies make a great breakfast. You can add some chia seeds to your smoothie to add nutritional values to it. Soak them before adding in your smoothie to make it gel-like.
Simply soak 1/4 cup of chia seeds in one-liter water and wait for 20 minutes. Consume this drink on an empty stomach. This will help in weight loss. (Also read: Ajwain water for weight loss)
Chia fruit drink or juice:
Add 1/4 cup of chia seeds to one liter of any fruit juice of your choice and leave it for 30 minutes. This drink will be full of minerals and fiber. But have it in moderate quantity as fruit juice has lots of natural sugar.
Chia vegetable stir fry:
Simply add a tablespoon, nearly 15 grams of chia seeds to your savory stir-fried veggies to have its nutritional benefits.
In a salad or as a salad dressing:
Topping your favorite salad with chia seeds dressing is much healthier than the dressings that are often loaded with sugar. Or you can simply sprinkle it to your salad and consume some healthy add on along with.
Add chia seeds to your homemade protein bars to give them a tint of nutrition and crunch. This will be far better than those pre-packaged bars that are just for the sugar rush.
Substitute for an egg:
It can give your baking batter a smooth texture that only eggs can give. Add one tablespoon chia seeds with three tablespoon water and wait for 30 minutes before adding it to your recipe.
In soup or gravy:
Chia seeds can work as a nice substitute to provide the thickness and texture to the gravies or stews. Better than salt, these will be consumed along with taste with your meal. Soak them in water till they have gel-like texture and then mix it to add thickness.
Prepare your oatmeal and stir 1 tablespoon of chia seeds in it. Tadaa! That is simple. (Also read: Oats for weight loss)
Sprinkle some chia seeds as a topping in your bowl of yogurt. It will give it a different texture and crunch. And of course, add more health benefits to your simple yogurt. (Also read: Benefits of Probiotics)
In your tea:
You can also add 1 tablespoon of chia seeds to your teacup and let it rest for a minute. You can have the tea while the seeds float or when they sink in some time. Your choice!
Add it to lemonade:
Soak 1.5 tablespoons of chia seeds in 2 cups of cold water for 30 minutes. Then add some sweetener (honey preferably) to enhance the taste. You can do the same with cucumber juice or watermelon juice.
Some amazing benefits of chia seeds
Make you feel fuller with reducing food cravings, hence weight loss. These seeds help you to have a fiber intake along with omega 3 fatty acids, alpha-linolenic acid that helps you in losing weight. You can easily consume these seeds with water as they form a gel-like consistency. This way it prevents hunger for a long time as it takes a bit longer to digest.
Chia seeds have great benefits to fight diabetes as they slow down the fast rate of our body to convert carbs into simple sugars and that is how they control blood sugar.
Chia seeds have enough fiber to make your digestion and bowel movements smooth. Fiber helps in preventing you from constipation and keeps your digestive tract healthy. It also helps in releasing toxins out of the body through the bile and stool. (Also read: How Small Intestine Functions)
Source of hydration:
The gel-like consistency that chia seeds form when mixed with water helps you keep hydrated. So, these seeds might be great if you are a gym freak, regular runner or an athlete. (Also read: Signs of dehydration)
Good source of omega-3:
These are one of the richest plant sources of omega 3. So these are great when it comes to overall health. It helps in preventing heart disease, lowers blood pressure, reduces triglycerides.
Many nutrients and fewer calories:
These tiny seeds are a power pack of nutritional punch. They are loaded with various micro-nutrients, protein, fiber, calcium, magnesium, phosphorus, a decent amount of zinc, vitamin B3, B2, B1. The calories that 28 grams of chia seeds offer is 137 calories. So this way, they provide good nutrients and not so less or so many calories.
Fiber and protein:
High amount of protein in chia seeds will help you with less food intake supporting your weight loss mission. Eating chia seeds for breakfast is known to increase satiety and reduce craving in the short term. The soluble fiber it has absorbs large amounts of water and makes you feel full by slowing the absorption of food.
These seeds are loaded with antioxidants that can have positive health benefits. These antioxidants fight the chances of cancer by preventing the production of free radicals that can damage cell molecules. Antioxidants also prevent you from aging.
Eliminates chances of heart disease and cholesterol:
Chia seeds make you have enough fiber intake that leads to reduced “bad” cholesterol and total cholesterol. It also decreases the risk of cardiovascular disease by regulating the immune system and inflammation.
High in omega 3 fatty acids:
Many times, inflammation in your body can cause more harm instead of fighting bacteria, viruses and other infectious agents. Chronic inflammation can lead to cancer and heart disease. A study showed that daily consumption of 37 grams of chia seeds helped in reducing some inflammatory marker- hs-CRP by 40%.
Filled with bone health nutrients:
Several nutrients that are important for bone health are found in chia seeds. In 28 grams of chia seeds, there is 18% of the RDI. This fulfills quite a good amount for daily calcium content. Moreover, the calcium, protein, magnesium and phosphorus present in chia seeds aids in bone health.
Therefore, chia seeds boast a long list of health benefits, some of which are mentioned above. But everything is good if it is consumed in the moderate and required quantity. More than required will only add on to existing problems. Anything, when consumed too much, will show up some side-effects sooner or later. So, make sure you keep track of what you add to the weight loss diet, whether chia seeds or oats or honey.
Disclaimer: Tips mentioned in the blog are for information purposes only and should not be considered as professional medical advice. Always consult your doctor, trainer, or a dietician before starting any fitness program or making any changes to your diet.
Also read: 10 Tips for Weight Loss that actually work
Also read: 20 Weight Loss Exercises