9 easy ways to eat chia seeds for weight loss

Social media is featuring it.

Celebrities are endorsing it.

Fitness experts swear by it.

But the question remains: How can we easily add chia seeds to our daily diet for weight loss and make the most of them?

In this blog, we will see how chia seeds help with weight loss, their benefits, the best time to eat them, and 9 easy, lip-smacking chia seeds recipes for weight loss.

What are chia seeds?

With obesity on the rise, finding sustainable ways to manage weight has become more important than ever. Foods rich in protein, fibre, and Omega-3 are key to this, and chia seeds (Salvia hispanica L.) perfectly fit the bill.

Also known as a “novel food,” chia seeds are used in functional foods (FOSHU) and dietary supplements because of their extensive health benefits.

Chia seeds are tiny black or white seeds with roots in Mexico and Central America. Many have enjoyed them for over 5,000 years. Today, you can find them in everything from drinks and baked goods to cereals and snacks.

What makes chia seeds so nutritious?

Chia seeds are a superfood because they are packed^[1] (read, loaded) with nutrients.

Chia seeds are rich in:

• Omega-3 and omega-6 fatty acids
• Dietary fibre: Includes both soluble and insoluble fibre.
• Protein
• Antioxidants: Contains powerful compounds like quercetin, myricetin, rosmarinic acid, and caffeic acid.
• Minerals: Rich in magnesium, potassium, calcium, and magnesium.
• Vitamins: Includes vitamins A, E, B1, and B2.

Let’s see how these nutrients help us stay fit and healthy.

How do chia seeds help with weight loss?

Here’s how chia seeds help you lose weight:

1. Keeps you feeling full longer:
   Chia seeds are loaded with fibre (34 grams of fibre per 100 grams), especially soluble fibre. As a result, digestion slows down, you feel fuller for longer, and you do not experience hunger pangs.
2. Low calories, high nutrients:
   Despite their rich nutritional profile, chia seeds are low in calories , so you can sneak them into your meals guilt-free.
3. Stabilizes blood sugar:
   A study^[2] revealed that chia seeds can slow down the body's release of sugar after eating. This helps keep blood sugar steady after meals and control hunger pangs.
4. Packs in protein:
   With all nine essential amino acids present, chia seeds offer the much-desired protein. Protein makes you feel full and helps reduce your appetite.
5. Loaded with healthy fats:
   The healthy fats present in chia seeds keep your energy up and your hunger down.

6. Keeps you hydrated:
   When chia seeds absorb water (up to 12 times their weight!), they help with hydration and digestion. Plus, that added water helps keep your stomach feeling full, which can naturally reduce your appetite.

Chia seeds can effectively help you lose weight^[3] when combined with a calorie-restricted diet. So why not add these tiny seeds to your diet to support your weight loss journey?

Here’s what studies say

To see how chia seeds can be an easy way to support weight loss,a study^[4] was done on 46 adults with type 2 diabetes and high BMI (25 and above). One group took 40 grams of chia seeds daily (with their regular diet), while the other group (control) continued their usual diet.

After 12 weeks, the scientists observed that the group that ate chia seeds lost 1.23 kg of weight as compared to the group that followed their usual diet.

In another instance, 77 type 2 diabetics aged 35-75 took part in a 6-month study^[3]. They followed a calorie-restricted diet, with a reduction of 500 calories per day. One group ate 30 grams of ground salba-chia daily, while the other group had a blend of oat bran, inulin, and maltodextrin every day.

The group on a chia seed diet not only lost more weight but also saw a bigger drop in waist size.

The group on a chia seed diet lost 1.9 kg of weight at the end of the study, compared to the group on an oat-bran diet, which lost 0.3 kg of weight.

The former group also dropped 3.5 cm from their waist size, compared to the latter group, who dropped only 1.1 cm from their waist size.

It was a simple change, but it made a real difference for them.

How many chia seeds should I eat per day?

Supplementing your diet with 25 gms to 30 gms or 2-3 tablespoons of chia seeds every day is enough to meet your nutritional needs.

What is the best time to have chia seeds?

The best time to eat or drink chia seeds for weight loss is early morning on an empty stomach. Chia water also works well for weight loss, helping jumpstart your metabolism and keeping you full for most of the day.

You can enjoy chia seeds as a pre-workout snack to boost your endurance and performance.

Benefits of eating chia seeds

Tiny but powerful, chia seeds have a lot to offer.^[2] Chia seeds have the following benefits:

• Packed with omega-3 and omega-6 fatty acids, chia seeds help lower bad cholesterol, raise good cholesterol, and keep your heart healthy.
• The seeds' antioxidants fight cell damage and lower the risk of inflammatory diseases and chronic illnesses such as Alzheimer's.
• With the right mix of soluble and insoluble fibre, chia seeds support digestion and keep your gut healthy.
• The seeds, packed with calcium, magnesium, and phosphorus keep the bones strong.
• Chia seeds may help improve blood vessel function and manage high blood pressure.
• With vitamins A, C, and E, chia seeds protect your skin from environmental damage.

Why you must eat chia seeds

• Improves heart health
• Reverses cell damage
• Keeps gut healthy
• Increases bone strength
• Regulates blood pressure
• Prevents skin damage

9 lip-smacking chia seed recipes for weight loss

Chia seeds have a slightly nutty flavour and can easily take on the flavour of any dish they are added to. Smoothie, salad, soup, or snack - you name it, and chia seeds can elevate the dish.

Want to know how to use chia seeds for weight loss? Try these 9 simple recipes.

As a refreshing early morning drink

1 Chia seeds detox drink

• Soak a tablespoon of chia seeds in a glass of water or lemon water overnight or for at least 30 minutes.
• The best time to drink chia seeds for weight loss is early in the morning. Stir the mix in the morning and drink it.

For breakfast

2 Chia seed pudding

• Blend 1 cup water (or low-fat milk), 10 soaked almonds, a splash of vanilla, one tablespoons flax seeds, 3 tablespoons chia seeds, and one soft date.
• Pour into a bowl, sprinkle chopped dark chocolate (70% cocoa).
• Refrigerate for one hour or overnight.
• Enjoy your creamy chia seed pudding!

3 Oats with chia seeds

• Cook 1/2 cup oats with one cup water or milk.
• Stir in one tablespoon chia seeds and let sit for a few minutes.
• Top with fruits, nuts, or honey.

4 Chia seeds smoothie

• Soak one tablespoon of chia seeds overnight.
• Blend them into your favourite smoothie with fruits, veggies, and a splash of almond milk.
• Alternatively, you can soak chia seeds, apples, dates, and soy milk (or your preferred liquid) overnight and blend them in the morning.

For lunch and dinner

5 Chia seeds and cucumber salad

• Grate one large cucumber.
• Add two tablespoons soaked chia seeds, two tablespoons thick yogurt (optional), one chopped green chilli, some mint, and some coriander.
• Season with red chilli powder.
• Garnish with grated coconut (optional) and pumpkin seeds or peanuts.
• Serve chilled.

6 Chia seeds roti

• Grind one tablespoon chia seeds into a fine powder.
• Mix with one cup wheat flour (atta) and knead the dough with water.
• Add 2-3 drops of oil if the dough feels tough.
• Let the dough rest for 1 minute.
• Roll out the dough and cook the rotis as usual.

7 Chia seeds khichdi (with daliya)

• Heat ghee in a pressure cooker and sauté finely chopped onions until golden.
• Add capsicum, tomatoes, peas, sweet corn, and spices (salt, turmeric, red chilli powder).
• Mix in one cup daliya (broken wheat) and moongdal.
• Add 1.5 cups of water along with one tablespoon of chia seeds.
• Cook for one whistle on high flame, reduce the flame, and cook for 10 minutes.
• Serve

8 Dal with chia microgreens

• Cook 1/2 cup moong dal with 2 cups water, 1/2 tsp turmeric, and salt (2-3 whistles).
• Heat one tablespoon oil. Add one teaspoon of mustard seeds, one teaspoon of cumin seeds, red chillies, curry leaves, minced ginger, and garlic. Sauté.
• Add one chopped onion, 1-2 green chillies, and one chopped tomato. Cook until soft.
• Stir in 1/2 cup mustard microgreens, 1/2 cup chia microgreens, and 1/4 cup flax microgreens. Cook for 2-3 minutes.
• Add the cooked dal and 1/2 teaspoon tamarind juice. Simmer for 5-7 minutes.
• Finish with one teaspoon of ghee and garnish with coriander.

As a yummy snack

9 Crunchy chia seed bars

• Preheat oven to 180°C and grease muffin tins or moulds.
• Mix 35 g pumpkin seeds, 35 g sunflower seeds, 30 g sesame seeds, 20 g chia seeds, 20 g flax seeds with two tablespoons of maple syrup and a pinch of salt.
• Spoon into tins, press flat, and bake at 180°C for 20-25 minutes.
• Cool, remove and enjoy!

The side effects of having chia seeds

Chia seeds are safe and have little to no side effects. But let’s see what things we should remember before we enjoy the next chia seed treat:

• As chia seeds swell up to 12 times their weight, eating too many of them at the same time increases the chances of them getting stuck in the food pipe (Oesophageal blockage).
• Dry chia seeds can be difficult to swallow, especially for patients with dysphagia (a condition in which a person cannot swallow easily).
• Chia seeds might enter the windpipe (trachea) and result in choking of the airway. This demands prompt medical attention. Always eat chia seeds that are pre-soaked or mixed with moist foods.
• Eating too many chia seeds can cause digestive issues like bloating or constipation (because of high fibre content).
• Chia seeds can affect the activity of blood thinners and medications for diabetes and blood pressure.
• Although rare, people can be allergic to chia seeds and experience an upset stomach, redness, itching, swelling, etc.

If you happen to experience any of the above or something unpleasant, do not hesitate to contact your doctor as soon as possible.

Conclusion

Chia seeds are so easy to work into your meals. No fancy ingredients needed. Sprinkle them on your yoghurt, stir some into a glass of shikanji , or make a delightful pudding (healthy, of course) with them. It’s simple, effortless, and certainly nutritious!

Here’s an idea—why not try adding chia seeds to just one meal each day for a week? It’s a fun, easy way to see how easily you can add them to your routine. Before you know it, you’ll feel healthier. Give it a go, and see where it takes you!

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