How to take chia seeds for weight loss
How to take chia seeds for weight loss – Imagine you’re trying to lose weight but cannot help munching around on unhealthy snacks. Isn’t it disappointing? The fact that you feel hungry even after eating your meals. If you’re aiming for weight loss, it can put you in trouble. And that’s why we’re here to present a superfood that can help you in weight loss. Any guesses? Lets explore How to take chia seed for weight loss?
They are packed up with lots of health benefits to help you guide your weight loss journey. And what else? We’re going to talk about just that. So, let’s begin!
What are Chia Seeds?
We’re sure you would have heard about chia seeds before. But what are they exactly?
Chia seeds are extracted from Salvia hispanica, a plant from the mint family. They are believed to originate from Central America, where they were used as energy boosters in the ancient Aztec culture. The word “chia” means strength.
How to take chia seed for weight loss?
Chia seeds are an excellent source of plant-based superfood. They have loads of fiber content which helps to curb hunger. It also contains high amounts of calcium, magnesium, and phosphorus. And are a great source of proteins too. We’ll dive more into it in the coming sections.
There’s a lot of buzz around chia seeds helping you lose weight. Let’s find out if it really is true.
Chia seeds contain soluble fibers. And combined with large amounts of water, the fibers expand in your stomach and lower the absorption of food which keeps your stomach full. The proteins in chia seeds also help in reducing your appetite. Hence, resulting in less food intake.
However, one cannot rely only on chia seeds for weight loss. According a study in 90 overweight people, 50 grams of chia seeds per day for 12 weeks caused no effect on body weight or health markers.”
So, it would be safe to say that chia seeds can help in weight loss only when followed by a healthy food-based diet, proper sleep, and exercise.
Best Way to Eat Chia Seeds?
Below its mentioned How to take chia seed for weight loss?
There is end number of ways in which you can incorporate chia seeds into your diet. That’s the beauty of this superfood. You can drink it with water or top them up on your favorite food. The best part? They have a mild taste and hence, won’t bother the original taste of your food / beverage. This is How to take chia seed for weight loss.
Now, we will discuss 10 ways you can prepare your favorite food with chia seeds. So, let’s dig in!
Chia Seed Drinks
Prepare chia seed drink recipes for weight loss by adding coconut water, lemon juice, fruit juice, or normal water. Soak 1 to 2 tablespoons of chia seeds into water or any other drink of your choice for 30-45 minutes. Stir and enjoy your healthy drink.
Chia seeds and lemon help in weight loss and taste the best together. You can definitely start by trying it out!
1. Salad Dressings
Give a little boost to your normal salad with chia seeds. Add a tablespoon of chia seeds with salad dressings like honey, lime juice, and olive oil. As it thickens, mix it with the salad, and there you go. Your healthy salad is ready!
2. Chia Pudding
If you are someone who craves desserts, here’s a healthy option for you. Soak some chia seeds with water. For the pudding, add more seeds to give it a pudding-like texture. Let them soak for an hour, and then add milk/juice along with your favorite vanilla essence/cocoa. Enjoy!
3. Smoothies
Top your smoothies with chia seeds for additional health benefits. All you have to do is add a tablespoon of it to your smoothie, and that’s it.
You can try this smoothie recipe. Take a Kiwi, chop it. Add 6-7 spinach leaves. Blend them together with 1/2 cup of almond milk. Top with some chia seeds for extra crunch.
4. Chia Cereal
Breakfast plays a major part in healthy lifestyle. You can prepare a chia cereal by soaking some chia seeds in water/milk overnight. In the morning, take the soaked chia seeds, add some fruits & nuts. To make it yummier, you can mix some honey and vanilla extract.
5. Veggie Stir Fry
Stir fry vegetables like beans, carrots, and mushrooms. Sprinkle a tablespoon of chia seeds on top for added texture. Make this with your choice of vegetables.
6. Baked Cookies
Oats and chia seeds are the perfect combination for weight loss. Prepare oatmeal and chocolate chips cookies by adding chia seeds to the mixture. It will make the cookies tastier and nutritious.
7. Yogurt
If you’re a yogurt fan, then this recipe is for you. Soak a tablespoon of chia seeds in water for 45 minutes. Strain the chia seeds and mix them with yogurt. Now, top it up with some almonds, walnuts, and jaggery (if you want). It makes for a delicious dessert enriched with nutrients.
8. Popsicles
Add some chia seeds with fruit pulp/juice, blend it. You can add frozen blueberries too. Put the mixture into the popsicle molds. Freeze it overnight.
It is a great alternative to unhealthy ice creams, and the best part is it’s dairy-free.
9. Granola Bars
Make your favorite granola, protein, or energy bars by adding some chia seeds for extra nourishment. Instead of buying packaged bars, prepare them at home with seeds, nuts, and oats.
You can also add dark chocolate or coconut as per your liking.
Do Chia Seeds Have Any Side Effects?
Chia seeds weight loss side effects can also occur in some cases. In some people, digestive problems might occur. When consumed in high quantities, the fiber content in chia seeds can disrupt the digestive system. The side effects of this condition include constipation, abdominal pain, and diarrhea. Therefore, it is a good idea to consume chia seeds in moderation.
It can also occur due to a lack of hydration. As chia seeds contain a high amount of fibers, these fibers need to pass through the digestive system. For which, you need adequate hydration. It is advisable to drink plenty of water and keep yourself hydrated after eating chia seeds.
While this is rare, some people might develop allergies to chia seeds. The symptoms could be vomiting, itching of the tongue or lips, or diarrhea. Therefore, look out for these symptoms when you are first trying chia seeds. If you feel any discomfort, stop the consumption of chia seeds and consult a doctor.
Nutritional benefits of Chia Seeds?
Popularly called a modern-day superfood, chia seeds are known for their extensive nutritional benefits. They come packed up with healthy nutrients and minerals. We’ll look at it in detail here.
Two tablespoons of chia seeds (28 grams) contain: ( Nutritional value of 28 grams Chia Seeds)
- 11 grams of Fiber
- 4 grams of Protein
- 9 grams of Fat, out of which 5 grams are Omega-3s
- Rich amounts of Calcium
- Manganese
- Magnesium
- Potassium
- Phosphorus
- Zinc
- Vitamin B3 (niacin), Vitamin B1 (thiamine), and Vitamin B2
What else? Chia seeds are mostly grown organically and are gluten-free. They’re an excellent source of protein which is beneficial for weight loss as it keeps you full for longer. It is known to reduce your cravings and unnecessary snacking habits.
But wait, there’s more! Chia seeds are rich in antioxidants too. Antioxidants protect our cells from free radical damage and help prevent diseases like cancer.
Why Should You Eat Chia Seeds?
Chia seeds are the powerhouse of nutrients and minerals essential for the body. They can be included easily in your diet. Its very effective to and you should know How to take chia seed for weight loss.
Some of the other reasons why you should eat them are:
Fight bad cholesterol and cardiovascular diseases
Due to the presence of high-fiber content, chia seeds can prevent inflammation-related diseases like obesity, cardiovascular diseases, etc. They are also known to reduce the levels of bad cholesterol.
Filled with nutrients and fewer calories
About two tablespoons of chia seeds, i.e., 28 grams, consists of only 137 calories. If we go deep further and take out the fiber content of chia seeds, which is generally used by the body, it’s left with only 101 calories per 28 grams.
High in Bone-Health Nutrients
For people who don’t consume dairy or are allergic to it, chia seeds can be a great option. They contain bone-health nutrients such as calcium, phosphorus, and magnesium. The calcium content is 18% of RDI, which is far more than any dairy product can deliver.
Reduce Blood Sugar Levels and Chronic Inflammation
Chia seeds can help reduce high blood sugar levels in people with type 2 Diabetes. They improve insulin sensitivity and also reduce chronic inflammation. An inflammation is your body’s response to any injury or infection.
Conclusion
The best time to eat chia seeds is 30-45 minutes before your meal. Because of the high-fiber content, it helps you in keeping your belly full, making you eat less than usual. Which, in turn, helps in low-calorie consumption. They can be easily included in your diet and with so many nutritional benefits, we don’t think you would want to miss out on this one. If you are keen to loss your weight, then above content about How to take chia seed for weight loss will be very much beneficial for you.
