At the mention of weight loss, you think of running five miles a day, limiting calorie intake, and going all in with fad diets. Never does your mind rest on chia seeds as a possible food to help you achieve your weight loss goals.
Well, it should. Chia seeds are the new thing among weight loss circles for a good reason. Those little seeds are more potent than you allow. Their considerable nutritional value and easy availability make them a good choice of food to add to your diet, even if you aren’t looking to lose weight.
And if you are, then chia seeds are the superfood your body has been looking for. Apart from their obvious health benefits, they are very easy to consume and can be added to a variety of dishes, thus making them an excellent alternative to various fad diets.
But first things first –
What is Chia?
Chia seeds are obtained from a plant called Salvia hispanica. Belonging to the mint family, this plant has been used for ages. It’s said that warriors and soldiers used chia seeds due to the energy burst they provided them. They are an excellent source of Omega 3, protein, fiber, and calcium, which is why recent years have seen people calling chia a ”superfood.”
Do Chia Seeds help with weight loss?
Complete and healthy weight loss doesn’t only depend on the calories you consume but the sources of those calories as well. So it’s essential to ensure that whatever foods you consume are high in nutritional value.
This is where chia seeds come in. Not only are they high in fats and protein, but they are also an excellent source of fiber. Fiber-rich foods promote a healthy gut and maintain a good and smooth bowel movement, which is very important to keep bloating and inflammation at bay.
So, yes, eating chia seeds regularly is a perfect way to improve the quality of your diet while losing weight.
Chia Seeds Benefits
Chia seeds are very high in Vitamin B, which helps speed up metabolism. Apart from that, the Omega 3 present in Chia seeds is responsible for the absorption of many fat-soluble vitamins like Vitamin K.This, in turn, betters the digestion process. And a healthy body very largely depends on a properly working digestive system.
Stabilize blood sugar levels
A high-fiber diet is often advised for people with or at risk of type-2 diabetes. That’s because when fiber enters the body, it inhibits the absorption of sugar into the bloodstream to a large extent. And sicne Choia Sees are such excellent sources of fiber, they help lower blood sugar levels.
Improve cholesterol level
Chia seeds are beneficial in reducing the visceral fat percentage in your body. Its high fiber content helps reduce stubborn belly fat, which is often linked to cholesterol and high blood pressure.
Chia seeds also contain an oxidant named quercetin, which. When consumed regularly, it lowers your risk of developing several heart conditions.
Provide relief from constipation
Constipation is a prevalent health problem nowadays. It usually occurs when your stool doesn’t pass through the intestines as swiftly as it should, leading to stomach aches, a persistent full feeling, and many other discomforts. But because chia is an incredible source of fiber, including it in your diet helps bulk up the stool, which ensures its easy passage through the digestive tract.
Chia Seeds and PCOS
Everyone who has PCOS is aware of the struggle it brings. From mood swings to hormone fluctuations, the cysts that form in the ovaries due to PCOS affect your whole body and wreak havoc on your endocrine system and mental health.
PCOS is also one of the biggest reasons for weight gain in teenage and adult women alike. And because it comes with a loss of hormonal disturbances as well. This weight gain becomes challenging to deal with and stubborn to melt.
This is where chia seeds can help. As rich sources of nutrients like iron, zinc, and magnesium and being high in fiber and Omega 3, including them in your diet helps regulate hormones, moods, and fat percentages.
Serving Size Per Day
The recommended serving size for chia seeds for adults is around 15 grams or two spoons daily. And for children above, it’s better to keep it between 1.4 to 4.3 grams per day.
Although chia seeds are packed with fantastic benefits, it’s important not to overdo their consumption. They contain three times the omega acids you would receive from salmon and are pretty high in protein and calcium. So, always consult your doctor before incorporating them into your diet.
How to use chia seeds for weight loss?
Chia seeds are tasteless and tiny white and black seeds that can be added to several recipes without affecting the taste. And here are some of the ways you can incorporate chia seeds into your diet for maximum health benefits:
- Add them to your smoothie bowls.
- Drink hot chia green tea in the morning.
- Sprinkle chia seeds on your salads.
- Add them to yogurt.
- Have them with your muesli/trail mix.
A Word of Caution
Chia seeds may be called a superfood but that does not make them a magic pill to reduce weight. They can certainly aid you in your weight loss journey but remember, even a good thing is harmful when taken in excess. So consume chia seeds in moderation for weight loss.