Chia seeds are gaining worldwide recognition for the last few years. Though the origin of this superfood is in Mexico, people across the globe use chia seeds in delicious dishes like smoothies and puddings. However, who knew we can also chia seeds for weight loss and that too effectively and successfully.
In addition to weight loss, chia seeds have other health benefits too. For instance, it reduces the risk of heart disease, and hence, people with higher cholesterol levels and heart issues can take chia seeds. But, the question of chia seeds benefits for weight loss is a fiddly one. So, let us see how chia seeds help in weight loss and what are the ways to follow.
Why Do We Need Chia Seeds for Weight Loss?
Chia seeds are stuffed with a high amount of protein. In addition, it is the source of a good amount of vitamins and minerals like iron, magnesium, folate, zinc, and vitamin B. When you take chia seeds before any meal you actually feel full and this, in turn, prevents overeating. Furthermore, long-term consumption has proved that you will also lose interest in having food every now and then.
Moreover, as chia seeds are a member of the Mexican grass family, it is loaded with fibers. When chia seeds come in contact with any liquid it forms a gel-like material. This gel-like thing helps in bowel movement and therefore gives good gut health. It also stabilizes the blood sugar level.
Thus, it is clear that chia seeds benefits for weight loss are indeed true. It is not at all magic, the process involved has a proper science behind it.
a) Chia Seeds and Lemon for Weight Loss
There are innumerable methods to consume chia seeds. However, chia seeds and lemon for weight loss are the most common among all others. It is a proven fact that lemon in lukewarm water on an empty stomach works great for weight loss. However, there are a number of side effects to it. Though there is no scientific evidence to it, many of us faced issues like acidity and bloating after consumption of lemon water on an empty stomach.
Moreover, long-term drinking of this potion affects your gut organs especially the pancreas. However, the lemon and chia seeds are not the same as lemon water only. Due to the fiber content and mucilaginous nature, it prevents acidity, and hence, you can consume this regularly. Also, add honey to it for taste and neutralization of acid.
How to make the potion:
- Take one cup of water
- Add one and a half teaspoon of chia seeds
- Mix one teaspoon of lemon juice and the same quantity of honey in it.
- Keep the total think untouched for at least 45 minutes.
- Drink these chia seeds and lemon for weight loss daily and see the results yourself.
N.B: It is always better to leave a day in the week when you are on a weight loss mission. So, take this potion 5-6 days a week for the best results. However, even this does not suit you or you feel bloated, start drinking the chia seeds with plain water without adding anything. Obviously, it is tasteless but it will work amazingly too.
b) Other Ways to Use Chia Seeds for Weight Loss
Previously, very few people knew about chia seeds benefits for weight loss. However, the scenario is much different today. People now are aware of the chia seeds and even doctors and dieticians recommend them to patients because of their health benefits. It is available in the shops and stores and also online. For instance, True Elements Chia Seeds, which is budget-friendly as well as effective. So, here are some ways to consume chia seeds for weight loss which will make your journey to lose weight an exciting one.
1. Chia in Juice
Not all juices are good for weight loss. Nevertheless, there are certain juices that you can consume as a part of your weight loss program. Try consuming juices made out of citrus fruits, carrots, or green leafy vegetables along with chia seeds. Avoid sweet fruits like mango, because they do not impact in losing weight.
Take half a liter of juice approximately and add 20 grams of chia to it. Keep the mixture for a maximum of 45 minutes and drink it at intervals. This will make you feel fuller due to fibers in chia seeds and in addition, will give healthy skin also.
2. Chia Seeds in Fruit or Green Salad
The commercial salad dressings used in restaurants and take-aways contain oils and sugar. Therefore, these will help effectively in reducing obesity. Instead, try making one in your kitchen to get better results. In fact, this is one of the effective ways to use chia seeds for weight loss.
You can either make a salad using fruits or green veggies. Soak chia seeds in water for about 30 mins. Add them to the salad as a topping and have a healthy snack.
3. Chicken Salad and Chia Seeds
Another yummy but weight-reducing salad is the chicken salad. If you are a non-vegetarian, it will not only make your tummy flat but also make you feel like having it every day because of the taste.
Take a large salad bowl and add half a cup of boiled chicken. Then add to it, half a cup of boiled quinoa and salt as per your taste. In the next step, add fresh veggies like boiled beans, carrots, bell peppers, lettuce, and corn. Lastly add approximately 1 tablespoon of soaked chia seeds. In addition, add lime juice, pepper, and a very less amount of olive oil. If you want to avoid olive oil, you can do so. Mix all the ingredients and get a tummy-filling yet fat-free lunch or dinner.
4. Chia Pudding
Pudding is a very good option for a snack. Sometimes, we do not find a proper snack item to indulge in. however, chia pudding can be taken at breakfast or dinner too.
For making a chia pudding, you have to soak the chia seeds in milk instead of water. The more you soak, the more pudding like texture is what you will get. You can make varieties of puddings. It can be fruit-based using bananas or berries. However, if you are vegan, you can try coconut milk as the base. It is delicious and even healthier.
5. Chia Seeds and Oatmeal
We all know that oatmeal is the basic diet for people willing to lose weight. Oatmeal has the capability to absorb bad cholesterol. In addition to weight loss, it is also an option for people with heart problems.
Soak the chia seeds in milk for about 30 minutes. Make your favorite oatmeal dish and mix the soaked chia seeds to it. Additionally, you can use fruits of your choice and a bit of honey for taste.
6. Smoothies and Chia Seeds
Smoothies are the best thing to happen in the summer. If you do not love to have chia seeds in your normal diet, you can use them in smoothies. It will definitely fill your stomach. Furthermore, the chia seeds are smashed in mixing. Therefore, if you do not like the mucilaginous and seedy texture, it is a good way to have chia seeds for weight loss.
You can make a mixed fruit smoothie. Take one cup of freshly cut fruits, 3 tablespoons of Greek yogurt, one cup of low-fat milk, and 2 tablespoons of chia seeds. Blend the mixture and get a perfect smoothie. However, do not forget to soak the chia seeds in milk beforehand. Otherwise, it will not get the perfect blend.
7. Stir-Fry and Chia Seeds
For a change in your taste buds, you can add chia seeds to stir fry. Take your favorite veggies and chicken (optional) or shrimp (optional) and toss them in a little amount of butter. Add pepper and salt as per taste. Lastly, add 1 tablespoon of chia seeds to it and mix well.
The dish is not sweet and cold like puddings and smoothies. Therefore, if you love savory dishes, you can definitely try this one.
8. Chia Seeds and Pancakes
This one is very specific to breakfast. In fact it is a quick and healthy breakfast.
Take your favorite pancake mix and add one tablespoon of soaked chia seeds to it. In addition, to make it healthy use egg whites instead of whole eggs and honey in place of sugar. Furthermore, try using berries, because they add on the benefits of weight loss scheme that you have taken.
Per Day Consumption of Chia Seeds for Weight loss
There is always a definite amount to every food. Excess of every food has an adverse effect. Therefore, you should also take a certain amount of chia seeds for weight loss.
In general, 2 teaspoons of chia seeds contain 10 grams of fiber. However, to lose weight 30 grams of fiber is necessary. Therefore, in the case of chia seeds, the amount is equivalent to 4 tablespoons approximately. You can take this maximum in a single day depending on your body weight.
Do’s And Don’ts
- Chia seeds are a way to lose weight. But, this is not the only thing that you will focus upon. In addition to chia seeds, follow a balanced diet that comprises healthy food. If you take too much junk food and wish the chia seeds to show magic, that is not going to happen.
- Chia seeds are obviously superfoods. However, do not think it is magic to lose belly fat. It will take considerable time to show its results. Therefore, continue to have it and you will gradually see the results.
- Soaking chia seeds is very vital. Soak the chia seeds at least for 15-20 minutes if you are in hurry. The seeds are very small become sticky when encounters saliva. So, there is a chance of choking. Avoid eating dry chia seeds.
- If you take more than the required fiber, it will cause bloating. In addition, it may also cause abdominal pain and diarrhea. Therefore, always take adequate water when you are taking chia seeds regularly.
- Chia seeds have a tendency to dehydrate your body. Though there is nothing to fear in it, consume more water than you do normally. Actually, this is another reason you should be using chia seeds for weight loss. Water generally detoxifies the body, which is in fact an indispensable part of weight loss. By taking chia seeds, you are welcoming more water to the body. This is a very good habit.
- Although there are no such cases of chia seeds allergy, it is better to be conscious. If you find any abnormalities like gastric pain or swelling and redness of the skin, stop immediately and consult a doctor.
Frequently Asked Questions (FAQs)
1. Can chia seeds reduce belly fat?
Chia seeds have a high protein and fiber content. Moreover, when it is soaked in water reduces appetite and you feel full. The protein in the seeds helps in body mass building, thereby, helps in fat reduction. Hence, it really works and reduces belly fat.
2. What happens if you eat chia seeds every day?
The main problem of chia seeds consumption daily is dehydration. Therefore, it is better to leave chia seeds for a day or two per week. Although you can consume chia seeds for weight loss, it is very important to drink enough water to avoid dehydration.
3. How long do chia seeds need to soak?
The minimum time that chia seeds take to soak in 20 minutes. However, it is better to soak for a longer time, for instance, 1 hour to get proper results.
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The End Note
Although there are many ways to find chia seeds benefits for weight loss, the best one is to use it with detox water. Detox water is nothing but lemon with water and honey if required. Therefore, try to consume water and chia seeds with lemon for weight loss for 5-6 days a week to get the best result. However, if you feel dehydrated, reduce the number of days of consumption. In all ways, you will definitely find positive results of chia seeds for weight loss.