How to Loss Weight by Chia Seeds? Weight Loss: What You Need to Know

How to Use Chia Seeds for losing weight? Best tips for losing Weight by Chia Seeds without any workout and exercise. How to lose weight using chia seeds quickly.

What is Chia Seeds?

Chia is a member of the Mint family and lives in Mexico. Chia seeds are eaten like whole grains, but they are pseudo-grain. This means that they are the carbohydrate-rich seeds of the Nangrass plant. When chia seeds are exposed to liquid, they spread and form a thick gel.

Chia seeds were considered an important part of the Aztec and Mayan diet but were later banned due to their formal religious use. Over the past century or so, they have enjoyed modest follow-up, but have recently returned to the market as a potential superfood.

Do Chia Seeds Help You Lose Weight?

There are many claims on the internet that chia seeds reduce appetite and promote weight loss. The current theory is that since chia seeds are high in fat and high in fiber, they will keep you full for longer. Therefore, they can help you avoid overeating.

Two tablespoons of chia seeds, a reliable source, contain about 10 grams of fiber. This is about 40% of the recommended daily diet. High-fiber diets have been linked to weight loss. According to a 2015 study, a trusted source, eating 30 grams of fiber a day can help you lose as much weight as if you were following a more complex diet.

However, here's the catch. Research does not support the hype. There are several human studies on chia seeds and weight loss. A 2009 study examined the effects of chia seeds on weight loss and disease risk factors.

For the study, 90 overweight or obese adults ate a placebo or 25 grams of chia seeds mixed with water before the first and last meal of the day. Unfortunately, the results showed no effect on body mass, body composition, or disease risk factors.

Chia seeds are also relatively high in calories and fat. Two tablespoons contain 138 calories and 9 grams of fat (1 grams saturated). When used in moderation, chia seeds can help you feel more satisfied and less at risk of overeating. However, if you eat too much throughout the day, you may exceed your daily calorie limit.

Health benefits of chia seeds

Chia seeds contain many healthy nutrients. A 1 oz serving from Trusted Source contains the following amounts of minerals:

• 179 milligrams (mg) of calcium
• 95 mg magnesium
• 2.19 mg iron
• 115 mg potassium

Chia seeds also contain several antioxidants and are a rich source of omega-3 fatty acids. Some research links a reliable source omega-3 intake with a reduced risk of depression, inflammatory bowel disease, and childhood allergies. Omega-3 fatty acids can also reduce the risk of heart disease.

Research on the potential health benefits of chia seeds is still in its infancy. More clinical trials of higher quality are needed.

However, current research suggests that chia seeds may provide some of the following health benefits:

• a reduction in inflammation, possibly due to antioxidant content
• better blood sugar control, which can help with diabetes control
• more regular bowel habits, including constipation relief
• low blood pressure
• thinner blood due to omega-3 content, which can prevent blood clots
• improved cholesterol levels

How to include chia seeds in your diet.

Breakfast is a very important meal, it can make or break your day. Many chia seed studies have used relatively high doses, much more than one serving.

For those struggling to consume large amounts of chia seeds, there are several easy ways to supplement your diet. Try one or more of the following:

Put a tablespoon of chia seeds in your morning smoothie.

Sprinkle chia seeds over the salad.

Cook with chia flour.

Make chia water by soaking chia seeds in 16 parts of water for 20-30 minutes. To enhance the flavor, drink it yourself or mix it with honey, lemon, or fruit juice.

Add the chia seeds to the trail mix.

Mix the seeds in milk or yogurt to make a chia seed pudding and let it thicken overnight. You can mix honey or fresh or dried fruits to make a delicious breakfast.

Chia seeds are safe for most people to eat, and they usually do not cause side effects. However, high levels of fiber in chia seeds can cause gastrointestinal problems in people who are sensitive to fiber.

It is also important to note that large doses of omega-3 supplements, such as supplements, can thin the blood.

While it may help lower blood pressure and improve heart health, it also increases the risk of bleeding. Therefore, people who take blood thinners or have a bleeding disorder should avoid chia seeds. At the very least, they should talk to a doctor before adding chia seeds to their diet.

Some people may find that they are allergic to chia seeds, although this is not uncommon. People should stop eating chia seeds if they see any signs of allergy.