Chia seeds, tiny black and white seeds, are spreading all over social media for their myriad benefits.Added to everything from puddings to smoothies, these tiny seeds are a flowering plant in the mint family called Salvia hispanica. By including chia seeds in your diet, you can take a step towards weight loss. And because of this reason, nutritionists, dieticians, doctors as well gym trainers suggest to include chia seeds in yor diet for weight loss. The insoluble fiber and protein in chia seeds keeps you feeling full. But with about 11 grams of fiber per serving, chia seeds can be the missing piece of the weight loss puzzle.
Are chia seeds good for weight loss?
Chia seeds are great for weight loss diets. But the question is, how does chia seeds support weight loss efforts? First, the fiber in chia seeds can definitely help. Studies have shown that dietary fiber intake promotes weight loss, regardless of caloric or macronutrient intake. In addition, about 34.4 grams of all fiber in chia seeds per 100-gram serving helps increase satiety.
Secondly, chia seeds are also an excellent source of protein. Protein-rich foods like chia seeds are slow to digest and can keep you feeling full and prevent overeating, that is increasing satiety and reducing cravings for sweet foods.
Note that adding chia seeds to your diet or simply eating chia seeds will not result in weight loss. Chia seeds can help you lose weight only when combined with regular exercise and a careful healthy diet. This also means that chia seeds can act as a catalyst for dramatic weight loss only if you are particular about foods, which you “should” or “shouldn’t,”eat can help.
Chia seeds helps in reducing appetite thus helping you control food portions for the rest of the day. As we know that, fiber and protein reduce feelings of hunger and satiety, contributing to lower calorie intake. But remember, chia seeds are not a miracle weight loss food. You should also pay attention to your general diet and exercise regimen.
Different ways of eating chia seeds for weight loss?
Fitness experts and influencers call chia seed water a magic weight loss drink. If you are new to this concept of chia seed water, then it is very simple. All you have to do is soak chia seeds in a cup of water for couple of hours or you can boil chia seed water for instant consumption. Nutritionists suggest soaking chia seeds in water for at least 30 minutes, or until they form a tapioca-like gel. With this consistency, it is ready to consume, however some people may not consider drinking chia seeds like this. So, you can add them to smoothies or salads, or make chia puddings as well as pancakes.
If water is not available, chia seeds can be mixed with your favorite type of milk and stored overnight. However, avoid adding high-calorie sweeteners and toppings. So if you eat chia seeds for breakfast, mix them with apple and banana slices, acting as a natural sweetening agent for yor chia meal. Viola, chia seeds for weight loss is ready.
Chia seeds have a mild taste. So you can add them to multiple preparations without worrying about surprising flavor variations. Substitute chia seeds for flour in pastry recipes for a low-calorie alternative. You can buy pre-ground chia seeds or grind them in a blender and use them in cake, cookie, or pancake recipes to stay away from consuming excess carbohydrates.
If you’re on a weight loss journey and always looking for healthy snacks, chia seeds can be a great addition. can be mixed into Drinking a glass of chia seed water each day, preferably in the morning, can be a healthy addition to your weight loss diet.
Takeaway
As long as you watch your portions, chia seeds can be a nutritious addition to your diet. There’s a reason why chia seed serving sizes are limited to two tablespoons.
Eating too many chia seeds can lead to a sharp increase in dietary fiber, which can lead to stomach problems such as bloating and diarrhea. Gradually increase your chia seed intake if you are deficient in fiber. Check for possible chia seed allergens. Although rare, chia seed allergies can cause symptoms or trigger reactions. It’s not a problem to eat foods that make you feel fuller, but they shouldn’t replace other foods in your diet. If you are concerned about the amount, you should consult a nutritionist or even your doctor for effective results.
Conclusion
Small but mighty, chia seeds provide an amazing amount of fiber and protein, making them a powerful weight loss food. In addition, chia seeds’ hunger-squeezing properties help control appetite and portion sizes. Many people have heard of benefits of chia seeds on weight loss, tried recipes, and stopped eating them after a few days.However, chia seeds aren’t limited to boring glasses of mild beverages. It can be used in salads, puddings, smoothies and casseroles. Additionally, a long-term weight loss plan requires a healthier diet and lifestyle.
