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.
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.
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
- 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
- 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.
Chia Seed Pudding
- 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
- 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.