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Chia seeds (sage splendid) are a powerful weight loss booster.

These small black and white, nutrient-rich seeds belong to the mint family and are native to Mexico and South America. Chia seeds have gained popularity recently as they have numerous health benefits such as weight loss, cholesterol reduction and heart protection. This article explains how Chia seeds work for weight loss. But first, let's learn a little about them.

What are Chia Seeds?

"Chia" means strength. These small grains are rich in fiber, protein and polyunsaturated fatty acids (PUFAs). They expand and form a thick gel like outer layer when you place them in water. In fact, they can hold up to 10 times their weight in water or any other liquid. And you should always soak them in water before consuming them. The best part about Chia seeds is that they do not have a strong aroma or taste and hence can be added to any food and consumed.

How chia seeds help you lose weight

It’s worth talking in more detail about these grains as a means of losing weight. Yes, indeed: thanks to the beneficial properties mentioned above, the seeds are great for helping you lose extra pounds. This happens for the following reasons:

• they fill you up perfectly. When you eat them, you don’t feel hungry for a long time. Accordingly, a person eats less and, therefore, loses weight faster and more effectively;
• grains do not allow carbohydrates to be quickly absorbed into the body, which also promotes weight loss;
• seeds supply the body with additional energy. As a result, endurance increases and you can perform more physical activity during training. The more you exercise, the faster you lose weight;
• the seeds contain a lot of fiber, which, again, helps you lose weight;
• they contain a large amount of protein. Thanks to the presence of this substance in the body, muscle mass is quickly gained, excess fat is removed and a beautiful, slender body is formed;
• They also contain a lot of leptin. This substance prevents you from eating a lot, causes an aversion to everything sweet, and this is a direct path to successful weight loss;
• Well, in addition, thanks to the presence of antioxidants in the seeds, they remove toxins from the body, and with them fat cells.

Here, however, you should remember: too many seeds at one time is harmful. It is recommended to consume no more than 20 grams per day in all types. It is better to consume the seeds in the morning, so that during the day you are not too drawn to all sorts of snacks. If desired, you can have a full dinner with chia seeds added to kefir.

How to properly consume chia grains

This is an important issue, otherwise such use will cause harm instead of benefit. So, the seeds are used:

• dry whole. In this form they are added to various dishes, or eaten simply with water;
• dry ground. The resulting powder is added to dishes and drinks;
• ground and soaked in water. Everything is simple here: the powder is filled with water, then you need to wait until it absorbs water and swells. Then it is eaten - just as the ancient Aztecs did;
• boiled or baked. Usually the seeds are boiled together with jelly, porridge and other dishes or baked with baked goods: muffins, pancakes, pancakes, buns.

No matter how you use the seeds, you should always remember: they must be washed down with water. Otherwise, once they enter the body, they will take moisture from it, which will almost certainly lead to intestinal obstruction, constipation and similar unpleasant consequences.

When not to eat chia seeds

They are not recommended for use:

• for diarrhea and flatulence, since grains have a laxative effect;
• if you have a stomach ulcer or gastritis;
• at low blood pressure;
• having problems with the endocrine system;
• nursing mothers.

Some Chia Seed Dishes to Help You Lose Weight

In fact, there are a lot of such dishes, and it is impossible to talk about them all in one article. Therefore, we will tell you only about some of the most popular ones.

1. Kiseli. They are easy to prepare. 2 tsp. grains are poured with a glass of hot water and infused for 1 hour. For greater taste, various berries are added to them, but you can do it without berries. You drink jelly as a snack or three times a day half an hour before meals.
2. Porridge. 1 tbsp. l. seeds mixed in 2 tablespoons of oatmeal. Fill with a glass of hot water, close the lid, and leave for about an hour. For variety, it is recommended to add berries to the porridge. Great energy breakfast!
3. Even better is oatmeal with seeds. This is how it is done. Milk is boiled and oatmeal is added to it. The mixture boils for a few more minutes. Then you need to remove the porridge from the heat and sprinkle it with chia seeds, after soaking them in water. This breakfast serves a dual role: it fills you up and at the same time promotes weight loss.
4. Pudding. This video will tell you in detail how it is done.

1. Kefir with seeds. Kefir, pieces of fruit, chia seeds - all this is mixed and whipped with a blender. Drink either before meals or instead of dinner.
2. Yogurt with added chia. The product must be non-greasy. It is sprinkled with seeds, and pieces of fruit are added if desired. It makes a wonderful dessert drink, especially useful for anyone on a diet.
3. Their fruit salad with chia. Pear, apple and banana are cut into pieces. Add chia powder or whole grains soaked in water.
4. Another salad option. Pieces of pineapple, orange and pomegranate seeds are mixed with chia grains. Wonderful salads: they fill you up and help you lose weight.

In principle, chia grains can be added to any food, and everything will be beneficial for your figure. The main thing is not to overdo it and not to eat more seeds than you should (see above for consumption rates). And don’t forget to soak them in water before using them.

Chia Seeds For Weight Loss – Nutritional Value

30 grams of Chia seeds contains

As you can see, these little seeds are very nutritious.

Chia Seeds for Weight Loss – How Do They Work?

They're rich in antioxidants, protein, healthy fats and fiber, which help flush out toxins, increase muscle mass, reduce inflammation, and keep you full for the long haul. Let's take a closer look at how these little seeds can help you solve a huge problem. Scroll down.

• Rich in Fiber

From the nutrition table, you can see that 30 grams of Chia seeds contain 10.6 grams of fiber. In fact, when you consume two tablespoons of chia seeds, you will be consuming 40% of your daily fiber needs.

This is why dietary fiber is important for weight loss. Dietary fiber is a complex carbohydrate and people cannot digest it. It creates a gel-like layer in the stomach, thereby increasing your fullness. It also encapsulates fat molecules and prevents their absorption. Fiber acts as nutrition for beneficial gut bacteria and prevents constipation.

• Loaded with PUFAs

Polyunsaturated fatty acids are classified as healthy fats. Chia seeds are loaded with alpha-linoleic acid (ALA), an omega-3 fatty acid. If you look at the Chia Seed Nutrition Chart, you will see that it contains Omega-3 and Omega-6 fatty acids. The ratio of Omega-6 to Omega-3 should be 1:1 or 3:1, but our modern eating habits show that the ratio is 17:1. This imbalance causes various health problems such as weight gain, heart problems, etc. Since Chia seeds contain high amounts of Omega-3 fatty acids, they can help reduce inflammation in the body and suppress inflammation-induced weight gain and others health problems.

• High Protein Content

One ounce of Chia seeds contains 4.4 grams of protein. You need about 0.8 grams per kg of body weight of protein every day. If you are not a meat eater, then it is possible that you are not consuming enough protein. And protein loads, you need to look at all foods, not supplements. The protein in Chia seeds helps in building muscle mass and aids muscle recovery.

• Increase Energy Level

A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and will make you more active. In fact, when you start building muscle mass, the number of mitochondria (cellular organelles that produce energy in the form of ATP) increases. This in turn not only increases your energy levels but also speeds up your metabolism.

• Contains Antioxidants

Antioxidants help the body rid itself of toxins and reduce stress and inflammation in the body. They work by scavenging harmful oxygen free radicals, which can also lead to DNA mutation, leading to harmful protein synthesis. Chia seeds are loaded with various antioxidants – quercetin, caffeic acid, kaempferol, and chlorogenic acid. Therefore, consuming these seeds will reduce toxins in your body, help you lose weight and reduce the risk of fatal diseases.

• Increase Leptin Production

Leptin is a hunger-blocking hormone that is produced in adipose tissue. Scientists have found that the more protein you consume, the greater the production of leptin. Chia seeds are a good source of protein (as mentioned above). This, in turn, helps suppress appetite, discourage overeating, and also maintain a healthy body composition.

These are the main reasons why you should include Chia seeds in your diet. But how much should you consume per day? Find out further.

Benefits and harms

The combination of BJU (proteins, fats, carbohydrates) in them allows this product to be considered a superfood (super product). In numbers it looks like this:

• over 20% protein,
• about 40% carbohydrates,
• 35-40% safe fats.

If you stick to the diet for a whole week, you can lose up to 3 kg. But chia seeds are useful not only for losing weight, but also for improving the health of the body.

1. Two tablespoons of chia contain 40% of your daily value for dietary fiber. Namely, fiber helps fight visceral fat, improves intestinal motility, and absorbs toxic substances.
2. Due to their high protein content, they are becoming increasingly popular among vegetarians. The famous nutritionist Pierre Dukan was the first among his colleagues to pay attention to the nutritional value of the product.
3. In terms of the content of polyunsaturated fatty acids omega-3 and omega-6, these grains are much superior to animal products such as cod liver, salmon caviar, olive oil.
4. It is the record content of these acids – 17g per 100g of grains – that allows it to occupy an honorable place among healthy products. They play a huge role in human metabolism at any age and in the development of children.
5. One of the popular diets is the keto diet. It implies a predominance of healthy fats in the diet. Therefore, for people on a keto diet, grains help support the body.

The vitamin and chemical composition of Spanish sage fruits is impressive:

• Vitamins: A, E, C, B1, B2, B3, B6, B9.
• Potassium, magnesium phosphorus, iron, zinc, copper, manganese, selenium.

Fact! Chia seeds contain 3 times more iron than spinach! The amount of calcium is 2 times higher than milk.

Calorie content of grains

Quite high - 486 kcal per 100g. But at the norm of 2 tbsp. (50g) per day, consuming them will not harm your figure. For example, the calorie content of dessert with chia seeds at Shokoladnitsa is only 100 kcal per serving.

Effect on the body:

• promote weight loss,
• lower cholesterol levels,
• help, especially in diabetes, to control blood sugar levels,
• improve the condition of blood vessels, heart function,
• strengthens bones, teeth, hair and nails,
• normalize the functioning of the gastrointestinal tract,
• strengthen and rejuvenate the body, increase performance.

The benefits of chia seeds are obvious. Healthy people can consume them every day, without exceeding the daily dose of 50 grams.

Contraindications

If you have any diseases in your body, you should consult a doctor before use. Be careful if you have:

• allergy to mustard and sesame,
• flatulence,
• low pressure,
• treatment with coagulants or aspirin.

Currently, there is no official data on the benefits or harms of chia for nursing and expectant mothers. Therefore, for safety reasons, it is better for pregnant and new mothers to avoid consuming this product for a while.

Chia Seeds Weight Loss Diet Table

You understand, right? Low-calorie, but nutritious nutrition is what you should strive to consume. Also, avoid late-night or mid-day snacks on unhealthy foods. You can drink a cup of green tea in the morning or a cup of chamomile tea at night to avoid overeating.

Recipes for weight loss with the addition of chia seeds

You need to consume chia seeds correctly for weight loss. Thoughtlessly absorbing them, instead of benefiting them, can cause harm to the body. That is why we will now present to your attention several recipes, thanks to which you will understand in what dosages and where you should add seeds.

Recipe 1. Chia with kefir

As we have already said, the seeds have pronounced cleansing properties. The following simple recipe will help you start the detox process.

• Take one tablespoon of chia;
• fill them with a liter of kefir with a low fat content;
• put the mixture in the refrigerator.

Start the next morning with this liquid porridge. Drink it 200-250 ml at a time. The prepared volume should be enough for 4-5 doses. If desired, to improve the taste, you can add some fruits or berries: bananas, apples, strawberries, raspberries, blueberries, etc.

Recipe 2. Vitamin cocktail with chia

Today, vitamin drinks, or simply smoothies, are very popular, because they help preserve youth and beauty.

Green smoothie with chia seeds

For one serving of drink, take:

• 1.5 glasses of clean drinking water;
• 20g chia seeds;
• 1 small orange or 1/2 grapefruit;
• 1.5-2 cups spinach leaves;
• and a glass of your favorite berries - raspberries, strawberries, blueberries.

Mix all ingredients using a blender. It is better to drink the drink before meals, it will reduce your appetite.

Interesting: Detox cocktails for weight loss

Recipe 3. Porridge with rolled oats and chia

Want a hearty breakfast to curb your hunger throughout the day? Here's the recipe:

• take 50g oatmeal;
• 1 tbsp seeds;
• mix them and add 200-220 ml of water or milk.

Cook covered. After cooking, let the porridge sit for 30-40 minutes.

Recipe 4. Fat burning drink with lemon and ginger

Do you want to achieve amazing results in the fight against excess weight? Then be sure to make this refreshing energy smoothie at home.

Take:

• freshly squeezed juice of a whole lemon;
• 1 tbsp. a spoonful of peeled and grated ginger (if you don’t have fresh, you can use dry);
• 10g chia seeds;
• 400 ml drinking water.

A drink is being prepared for the night. First, you need to soak the chia grains in water. The next day, immediately before use, squeeze the lemon, mix its juice with ginger, water and swollen seeds. Take three times a day in equal parts. Course - 15 days.

Recipe for a delicious summer salad with chia seeds

Recipe 5. Salad with chia seeds

Everything is simple here: chop your favorite vegetables or fruits into a bowl and add miracle grains to them. For example, as in the Mexican salad:

• 100g avocado pulp;
• 100g tomatoes;
• 100g fresh cucumber;
• 100g bell pepper;
• 100g purple onions;
• 100g canned corn;
• 100g beans;
• greens to taste.

Mix everything together, then add 20g of chia seeds, and then add 3 tbsp. spoons of olive oil and 1 tbsp. spoon of lemon juice. Let the salad brew for 10-15.

Recipe 6. Universal

For those who want to lose weight with chia, but don’t want to cook anything. Just take 5g (1 tsp) of seeds, eat them dry half an hour before meals, and drink plenty of water. They will swell in your stomach and you will feel full faster.

Chia seeds become gel-like in water

As you can see, eating chia seeds for weight loss is quite simple. Basically, any drink or dish will work here. The main thing is to remember the contraindications and get ready for an incredible effect.

Have you tried losing weight with chia seeds?

Ways to use Chia Seeds

Here are some other ways to add chia seeds to your food:

• Soaked Chia Seeds
• Ground Chia Seeds
• Chia seed oil

Depending on what is convenient and appealing to you, add Chia seeds in any form to your meals to reap the health benefits. But what if you just try adding these seeds to your oatmeal? Of course not! There are other innovative ways to boost your diet with chia seeds. Let me show you some quick recipes. Scroll down.