How To Lose Weight Fast with Chia Seed

Chia seeds are powerful weight loss boosters. These small black and white nutrient-rich seeds belong to the mint family and are natives of Mexico and South America. Their dietary use dates back to the Mayan and Aztec cultures, and they were also used as currency. In the recent past, chia seeds have gained popularity as a superfood as they have numerous health benefits, such as weight loss, lowering LDL cholesterol, and protecting the heart. This article explains how chia seeds for weight loss works and includes a chia seed weight loss diet plan and ways to consume these seeds. But first, let’s get to know a tad bit about them.

Chia seeds are chock-full of dietary fiber, including both soluble and insoluble fiber. Soluble fiber gives chia seeds their gel-like quality when mixed with liquid. They can absorb up to 10 times their weight in water, which causes them to form a bulky gel. This gel not only acts as an appetite suppressant, but also slows the absorption of sugar into the bloodstream and therefore prevents blood sugar spikes.

A 2010 study published in the European Journal of Clinical Nutrition found that chia seed supplementation reduced appetite and increasing feelings of satiety in participants. This study suggests that chia seeds can support weight loss goals by providing a sense of fullness. Thanks to the combination of insoluble and soluble fiber in chia seeds, you’ll be less likely to crave unhealthy treats that can throw your diet off course.

How Do They Work?

Chia seeds are great for weight loss. They are rich in antioxidants, protein, healthy fats, and dietary fiber that help flush out toxins, build lean muscle mass, reduce inflammation, and keep you full for a long duration. Let’s take a closer look at how these small seeds can help you tackle a huge problem. Scroll down.

Rich In Dietary Fiber

From the nutrition table, you can see that 1 oz chia seeds contain 10.6 g dietary fiber. In fact, when you consume two tablespoons of chia seeds, you will consume 40% of the required amount of dietary fiber per day.

Here’s why dietary fiber is important for weight loss. Dietary fiber is a complex carb, and humans cannot digest it. It creates a gel-like layer in your stomach, thereby increasing your satiety. It also encapsulates the fat molecules and prevents their absorption. Dietary fiber also acts as nutrition to the good gut bacteria and prevents constipation.

Loaded With PUFA

Polyunsaturated fatty acids are categorized as healthy fats. Chia seeds are loaded with alpha linoleic acid (ALA), an omega-3-fatty acid. If you take a look at the chia seed nutrition table, 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 current food habits show that this ratio is 17:1. This imbalance causes various health problems like weight gain, heart problems, etc. Since chia seeds contain a good amount of omega-3s, they can help lower inflammation in the body and inhibit inflammation-induced weight gain and other health problems.

High In Protein

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

Increase Energy Levels

A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and make you more active. In fact, when you start building lean muscle, the number of mitochondria increases. This, in turn, not only increases your energy levels but also accelerates your metabolic rate.

Loaded With Antioxidants

Antioxidants help flush out toxins and lower stress and inflammation in the body. They act by scavenging the harmful free oxygen radicals, which may also lead to DNA mutation, leading to harmful/nonfunctioning protein synthesis. Chia seeds are loaded with various antioxidants quercetin, caffeic acid, kaempferol, and chlorogenic acid. Hence, consuming these seeds will reduce the toxins in your body, help you lose weight, and reduce the risk of fatal diseases.

Increase The Production Of Leptin

Leptin is a hunger-inhibiting hormone that is produced by the fat cells . Scientists have found that the more protein you consume, the more the production of leptin will be. Chia seeds are a good source of protein and also help kick leptin into action. This, in turn, helps suppress appetite, prevents overeating, and maintains a healthy body composition.

Nutritional Powerhouse

Aside from their rich source of fiber, chia seeds also provide plenty of other nutritional benefits! Most notably, they are one of the best plant-based sources of omega-3 fatty acids. Omega-3s help reduce inflammation, which is linked to arthritis and heart disease. These fatty acids are also found in large quantities in the brain and supplementation of this nutrient may support cognitive function.

These tiny yet mighty seeds are also an excellent source of bone-building calcium and fatigue-fighting iron. Per serving, they provide over 10% of the daily recommended intake for these nutrients. Chia seeds also contain a high amount of protein for a plant-based food. They add 4 grams of protein to your diet per serving. It’s no wonder they’re considered a superfood!

How to Eat Chia Seeds

One of the simplest ways to enjoy chia seeds is to prepare a chia fresca drink. Simply mix 2 cups of liquid with 2 tablespoons of chia seeds. Let the mixture sit for 10 minutes in order to allow the chia seeds to swell up. That’s it!

Another popular way to enjoy chia seeds is in a delicious chia pudding. To prepare a basic chia pudding, mix 1/4 cup of chia seeds with 1 cup of milk and set in the fridge overnight. Add sweetener or toppings as desired. For a festive fall variation, try our yummy pumpkin chia seed pudding.

Chia seeds can also be added to smoothies, and mixed in yogurt or hot cereal for a super nutrient boost. Whip up a batch of strawberry and banana overnight oats to jumpstart your mornings. Chia seeds can even be tossed in baked goods like muffins and energy squares. Try these homemade granola bars for an easy way to incorporate chia into snack time.

An all natural, sweet and tasty chia jam is a great way to spread the benefits of chia seeds over toast, muffins, and other baked goods. Make these blueberry chia jam bars for a delectable treat that provides health benefits in every bite!

Chia Seed Smoothie

Ingredients

  • 1 banana
  • 1 cup blueberries
  • 2 tablespoons chia seeds
  • 1 tablespoon Greek yogurt
  • 1 cup full-fat/soy milk

How To Prepare

Peel and toss the banana into a blender.
Add the blueberries, Greek yogurt, full-fat/soy milk, and chia seeds.
Blitz it, pour it into a glass, and drink.

Chia Seed Muffin

Ingredients

  • ⅔ cup almond milk
  • 1 cup rolled oats
  • 1 cup mashed banana
  • ½ cup brown sugar
  • ¼ cup white sugar
  • ⅓ cup vegetable oil/ ghee
  • 2 ½ tablespoons chia seeds
  • 2 teaspoons baking soda
  • 2 cups flour
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg

How To Prepare

Preheat the oven and grease a muffin tray.
Whisk the almond milk and apple cider vinegar and keep aside.
In a large bowl, mix the flour, chia seeds, cinnamon, nutmeg, baking powder, and salt.
Add the mashed banana, both types of sugar, and oil to the apple cider vinegar and milk mixture. Mix well.
Stir in the dry ingredients.
Add one to two tablespoons of batter in each muffin mold in the tray and bake for 20-25 minutes.
And, it’s ready!

Chia Seed Pudding

Ingredients

  • 1 cup almond milk/ full-fat milk
  • 4 tablespoons chia seeds
  • 2 tablespoons organic honey
  • ½ teaspoon vanilla extract
  • ½ teaspoon nutmeg

How To Prepare

Blend all the ingredients except the chia seeds.
Stir in the chia seeds and pour into a glass jar.
Refrigerate it for four hours to let it form a gel-like texture.

Chia Seeds Iced Tea

Ingredients

  • 2 tablespoons chia seeds
  • 1 teaspoon green tea
  • 1 cup water
  • 2 tablespoons lime juice
  • ¼ teaspoon brown sugar
  • Lime slices
  • Ice cubes

How To Prepare

Soak the chia seeds in water.
Bring a cup of water to a boil, and just when it starts boiling, remove from the flame.
Let it cool for 2 minutes.
Add a teaspoon of green tea and steep it for 3-4 minutes.
Strain the tea into a glass.
Let it cool down for 5 more minutes and then refrigerate it for 15 minutes.
Add the lime juice, brown sugar, chia seeds, some ice cubes, and lime slices.
Enjoy your summer fresh chia iced tea.

Chia, Fruit, And Yogurt

Ingredients

  • 1 cup blueberry yogurt
  • 2 tablespoons chia seeds
  • 1 plum, sliced
  • 1 peach sliced
  • ½ orange sliced
  • Mint leaves

How To Prepare

Toss the sliced fruits into a bowl.
Stir in the blueberry yogurt.
Add the chia seeds, combine everything well, and garnish with mint leaves.

Quinoa Chia Salad

Ingredients

  • ½ cup quinoa
  • 2-3 tablespoons chia seeds, soaked in water
  • 1 cup vegetable stock
  • ¼ cup chopped green bell pepper
  • ¼ cup chopped red bell pepper
  • ½ cup chopped kale
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • ½ teaspoon black pepper
  • Salt to taste

How To Prepare

Add the quinoa and vegetable stock to a pan. Cover and cook until the quinoa is cooked.
Transfer it to a plate and fluff it with a fork.
In another bowl, add the chopped veggies, chia seeds, lime juice, olive oil, salt, and pepper.
Combine everything well and spread it on top of the quinoa.
Mix lightly and eat it!

Homemade Chia Protein Bar

Ingredients

  • ½ cup dates
  • 4 tablespoons chia seeds, soaked in water
  • 2 tablespoons olive oil
  • 1 tablespoon melon seeds
  • 1 tablespoon pepita
  • ½ teaspoon vanilla extract
  • A pinch of cinnamon
  • 1 tablespoon dark cocoa powder

How To Prepare

Mix all the ingredients in a bowl.
Transfer the mixture to a tray. Spread and press it down and cut into squares.
Refrigerate for 2 hours to give it a more chewy texture.

Chia Seed Banana Pancake

Ingredients

  • 1 ripe banana
  • ½ cup flour
  • 2 tablespoons ground oats
  • 2 tablespoons chia seeds, soaked
  • ¼ cup almond milk
  • 1 teaspoon cinnamon
  • Berries and maple syrup/honey for topping

How To Prepare

Mash the banana with the back of a fork.
Add the flour and ground oats. Mix well.
Add the milk, cinnamon, and chia seeds. Mix well.
Heat a nonstick skillet and add a dollop of the batter.
Cook for two minutes on each side.
Transfer the pancakes to a plate and top it with berries and maple syrup/honey.

Mix the chia seeds into oatmeal, yogurt, or other wet foods

One of the most common ways to eat chia seeds raw is to sprinkle them over or mix them into other dishes. Stir them in any wet food to turn the dry seeds gelatinous and mushy, which will help them blend into the food less obviously.

Sprinkle chia seeds over foods to keep the seeds crunchy

If the food is dry, the seeds will stay crunchy, which some people prefer. Even on wet foods, a sprinkling of seeds at the top may not form a gel if not mixed in.

Hide chia seeds in raw one-dish meals

This is especially helpful if you have picky eaters in your household that may otherwise scoff at the notion of consuming these tiny seeds.

Make granola bars with chia seeds

Mix 2 Tbsp (30 mL) chia seeds into your favorite granola bar recipe. For a no-bake recipe, stir the seeds into 1 cup pitted, blended dates, 1/4 cup peanut butter or other nut spread, 1 1/2 cups rolled oats, 1/4 cup honey or maple syrup, and 1 cup chopped nuts. Spread this mixture on a pan and harden in the fridge. You may toast the oats before adding to add a different flavor, or explore other granola bar recipes that require baking.

Create flavored chia gelatin or jelly

Add chia seeds to pureed fruit. More chia seeds will create a gelatin, while fewer will create a jelly. You may need to experiment with different amounts until you find a ratio best suited to your type of fruit and preferences.

Make chia seed porridge

Stir 1–2 tbsp (15–30 mL) of chia seeds into a cup (240 mL) of warm milk or any milk substitute. Let stand for 10–15 minutes until the mixture forms a gel, whisking occasionally to break up seed clumps, then eat cold or heat again before eating. The mixture alone is quite bland, so you may enjoy eating with sliced fruit, dried fruit, nuts, or honey. Add extra flavor with a pinch of cinnamon or sea salt if desired.

Grind chia seeds into flour

Pulse the seeds in a food processor, blender, or coffee grinder until a fine powder forms. Use it in place of all-purpose flour by substituting it completely or mixing it with other flour.

Mix chia seeds into bread and baked goods

Instead of grinding the chia seeds down into flour, you can add them whole to a variety of flour-based baked goods. Add 3 to 4 Tbsp (45 to 60 ml) chia seeds to your favorite whole-grain bread, muffin, oatmeal cookie, whole-grain cracker, pancake, or cake batters.

Soak them to form a gel for later use

Mix 1 tbsp (15 ml) chia seeds with 3 to 4 tbsp (45 to 60 ml) water and let sit for 30 minutes, stirring occasionally, until it forms a thick gel. Mix it with up to 9 tbsp (130 mL) water if you prefer thinner gels. This gel can be refrigerated for up to two weeks before eating. Forming this gel in advance saves time and ensures that there are no dry, crunchy seeds when you add it to another food.

Thicken soups and sauces with chia seeds

Add 2 to 4 Tbsp (30 to 60 ml) of chia seeds to any bowl of soup, stew, sauce, or gravy. Let sit for 10 to 30 minutes or until it thickens. Stir occasionally to break up clumps of chia seeds.

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