The tiny nutritious seeds have been all the rage in the health and wellness arena lately. Known to be rich in fiber, protein, and healthy fats, Chia seeds are noted as a super food for weight loss. If you are one who would love to lose weight but at the same time become healthy, then adding chia seeds in your diet can help support your desire for weight loss. In the next section, we will analyze how to use chia seeds for weight loss and why you must include them in your daily regime.
Why Chia Seeds Are Good for Weight Loss
Before we start on the topic of how to utilize chia seeds for weight loss, there is an aspect of telling why they are useful for weight loss. Here are some of the primary reasons why chia seeds will help you lose weight:
High Fiber: Chia seeds contain a good amount of fiber; that is to say 10 grams in one ounce of 28 grams. It makes you feel full for longer periods of time thereby making it help you consume fewer calories throughout the day. More so, it helps to digest and prevent constipation, which in turn makes it increase chances of keeping you at a good weight.
Protein Powder: Adding protein-rich food to your diet adds effectiveness to weight loss in that it will help build lean muscles, increases metabolism, and keeps one fuller for longer. Chia seeds contain plant-based protein which keeps your hunger pangs at bay and stabilizes blood sugar levels.
Omega-3 fatty acids: Chia seeds rich in omega-3 fatty acids support several bodies’ benefits, such as anti-inflammatory healing, which keeps the heart healthy. The fatty acids also make one feel more satiated so that you do not overeat.
Low in Calories: Though nutrient-dense, chia seeds are relatively low in calories. This makes it an excellent choice for people on a weight loss food diet. A 2-tablespoon serving of chia seeds holds about 138 calories, thus providing massive nutritional contribution without adding surplus calories to the diet.
Liquid Absorption and Expansion: The chia seeds absorb the liquid and expand through a gel-like or semi-solid mass once they come into contact with water. This expansion in the stomach helps give the feeling of fullness; hence it reduces your appetite and, thus aids weight management.
How to Use Chia Seeds for Weight Loss
Chia seeds are quite easy and very versatile to utilize in a diet. Here are some of the ways you can add chia seeds to your diet to help you out with losing weight:
1. Chia Seed Pudding
Preparing chia seed pudding is perhaps one of the most common ways to make use of chia seeds. It’s easy, flexible, and can easily be one of the good options for an ‘on-the-go’ breakfast or snack.
How to Make Chia Seed Pudding
- Combine 3 tbsp of chia seed with 1 cup of almond milk or your preferred type of milk.
- You can add a wee bit of honey or maple syrup to taste, then throw in a teaspoon of vanilla extract or cocoa powder to enhance flavor.
- Leave this mixture in the fridge for at least 2 hours or overnight, which will let it grow and develop into the pudding-like consistency.
- Finally, finish it off with fresh fruits, nuts, or a sprinkle of cinnamon to provide that nutrient boost.
- This chia seed pudding is not only tasty but high in protein and fiber, a great recipe for weight loss.
2. Chia Seed Water or Drink
Chia seed water is the simplest yet impressive way of starting off to use your chia seeds in your routine. The hydration and filling drink from soaking chia seeds in water keeps you full and energetic.
How to make chia seed water:
- Mix 1-2 tablespoons of chia seeds with a glass of water.
- Mix it well and let it soak for about 10 minutes until it reaches a gel-like texture
- Drink it plain or add some juice of lemon, lime, or a few sprigs of fresh mint for added flavor
- Consume chia seed water before eating to prevent overeating by suppressing the sensation of hunger
3. Chia Seeds in Smoothies
Add this to weight loss-friendly ingredients, and you have an awesome smoothie. Incredibly, chia seeds added to your favorite smoothie increase the fiber content along with a healthy dose of fats and protein.
How To Make A Delicious Chia Seed Smoothie
- Mix 1 tablespoon of chia seeds with your favorite fruits, greens, and your favorite liquid: coconut water, almond milk or yogurt.
- Even add this to weight loss-boosting ingredients like spinach, kale, avocado, or even protein powder to make your smoothie nutrient and nourishment power.
- This is a tasty way of using chia for weight loss.
4. Throw Chia Seeds over Salads
Because they’re so small, you can simply throw chia seeds over a salad. They go really well with other leafy greens, vegetables, nuts, and lean proteins very well and add quality without adding any calories.
How to use Chia Seeds for Salads
- Mix one or two tablespoonfuls of chia seeds on top of your salad after preparing
- To add a dash of flavor zing, you can drizzle olive oil, balsamic vinegar, or lemon juice
- It will work well for a lean lunch or dinner that promotes losing weight
5. Chia Seed Baking
Chia seeds addition to baked products is a very good use, especially for weight loss. Add chia seeds to muffins, cookies, granola bars, or bread for a good amount of fiber and healthy fats.
How to incorporate chia seeds into baked goods
- Add chia seeds with your dry ingredients in the recipe – 2-3 tablespoons.
- You can also substitute the eggs with chia seeds. That is, a binder friendly for the vegan crowd: Soak 1 tablespoon of chia seeds in 3 tablespoons of water letting it gel for a few minutes.
- You use chia seeds for baking, and your treats are going to be filling in which will help to restrain yourself from overeating and portion control.
6. Chia Seed Energy Bars
Chia seeds have simply amazing homemade bars with which you can take out on the go for weight loss. They are very easy to prepare, customizable, and contain fiber, protein, and healthy fats.
How to make chia seed energy bars
- Mix chia seeds with oats, nuts, dried fruits, and a binding agent like honey or peanut butter.
- Press the mixture into a pan and refrigerate till it becomes firm.
- Cut into bars for a healthier and more convenient snack that satisfies and energizes you all through the day
Ideas on How to Use Chia Seeds for Weight Loss
- Use Chia Seeds in Limited Quantities: If it is your first time using chia seeds, take a small amount- say 1-2 teaspoons and gradually increase it based on digestion.
- Hydrate: Chia seeds absorb quite a lot of water; hence ensure you drink more water during the day so that this seed can expand in your stomach.
- Add to Balanced Diet: While the chia seed would be a beautiful addition to your weight loss program, it is wise that you combine it with an overall well-balanced diet comprising vegetables, fruits, and lean proteins with healthy fats.
Also Read: https://www.mytownblog.com/healthy-and-quick-indian-vegetarian-diet-plan-to-lose-weight-fast/
Conclusion
Chia seeds are indeed an extremely versatile and nutritious food. The amount of nutrients present in them can prove very useful in promoting your desired weight loss. Being rich in fiber, protein, and omega-3 fatty acids, they add tremendous value to any diet intended for weight loss. Be it added to breakfast or snacks or even baked goods, the property of chia seeds in creating a feeling of fullness and hunger reduction makes them a very useful tool for calorie intake control. Begin to incorporate chia seeds into your everyday diet today and enjoy the advantages of healthy, sustainable weight loss.
