Though they are really small in size but don’t underestimate the contribution of these small seeds towards weight loss; the case in point here being Chia Seeds. These gluten-free seeds are a powerhouse of proteins, omega 3s, fibers, calcium, magnesium, and manganese- and here’s how you can include them in your daily routine.
Chia seeds are the seeds from the chia plant belonging to the mint family called Lamiaceae, and it is native to Central and Southern Mexico and Guatemala. The taste of these seeds does not match with its family rather they are bland and don’t have any taste at all. It comes in both black and white varieties. The white ones called Salba have about 20% more nutrients in comparison to the other type (black).
Let’s have a quick look at some of the best and effortless ways by which you can adopt these super seeds and encash their associated benefits:
1. Raw consumption
These super seeds have no taste of their own but they help resolve flatulence and fat around one’s tummy. You could take a teaspoon of these seeds with lukewarm water in the morning and see visible weight loss results in a few days.
2. Add to your cereals and oatmeal
One of the most common ways to eat chia seeds is to sprinkle them over other cooked dishes. Stir them in any liquid foods to turn these seeds gelatinous and mushy, and to help them blend into your food. Add them to your oatmeal, yogurt, or breakfast cereal.
3. Enjoy in your liquids
Adding chia seeds to the smoothie will not only make it easy to consume them but also add a solid thickness to an otherwise liquid smoothie. Some of the common smoothies in which you can blend in these seeds are strawberry, pineapple, etc.
4. Stuff in your sandwich
Sprinkling chia seeds on the sandwich mix is a good idea. Whether you are making a tuna or an egg sandwich or just a simple jam, don’t forget to sprinkle about a teaspoon of these tiny power packets!
5. Grind chia seeds into flour
The simplest way to make them a part of your daily routine without any effort at all. Pulse the seeds in a food processor into a fine powdered form. Mix it or completely replace your regular flour with this one and see how the magic works.
6. Sprouts and Salads
Put some chia seeds in water, drain the water off, and leave in a jar for a couple of days. Every 12 hours or so, rinse with water and pour the water off. You’ll have your chia sprouts in a few days, and they can be either consumed like that or topped on salads.
7. Enjoy as a pudding
Decorate all your favorite pudding with a dash of chia seeds. It will not only enhance the dish’s physical appearance but will also double the advantages of consuming the same.
8. Substitute of an egg
Chia seeds are a perfect option for vegans as it is a great substitute for an egg. You may use 1 tbsp of finely grounded chia seeds and 3 tbsp of water to enjoy tasty delicacies without the use of eggs. Simply follow these amazing ways to make chia seeds a part of your weight loss efforts and see the visible outcomes in no time.
Tip: If you are looking to go fruity, you can go for quinoa and avocadoes to lose weight faster. Rich in antioxidants, they would help you stay full without bumping your cholesterol up. Avocadoes, in particular, are extremely nutritious. Every single Californian avocado contains about 227 calories, 2.7g of protein, 21 g of fats, 11.8g of carbs, and 9.2 gms of fiber.
Chia seeds are highly beneficial and are rich in nutritional content as well. The major nutritional breakdown is highlighted as under:
1. Calories- 138 kcal
2. Protein- 5g
3. Fiber- 10g
4. Fat- 9g
5. Carbs- 12g
(Nutrition info per 1 oz.)
Due to some of its influential properties, this superfood does help in suppressing the appetite in three varied ways which are as follows:
This works on the satiety value. It gives you the feeling of fullness even when you haven’t eaten much.
They digest slowly which means that you will feel fuller and satisfied for longer durations.
A powerhouse of nutrition:
It helps in overall body nourishment and keeps you satisfied, which ultimately helps in controlling food cravings.
PS: If you prefer to eat junk food a lot, we have a free resource here to advise about how you can get your daily dose of nutrition from them with the least trouble possible. You can eat your fill with junk foods in most cases without getting fat.
However, please note that you should still limit your intake of junk and fried foods for the best results. Availing of an online nutritionist consultation would help too.
Chia seeds have been part of the staple Aztec diet since 3500 BC and have now come back in the limelight among the weight-conscious people. Though these seeds do not make any direct contribution in helping to lose weight, their nutritional content and added benefits help to contribute to boosting and fastening the weight loss process.
Chia seeds help in weight loss because they are:
a) A source of Good Fat
These little powerhouse seeds are a great source of healthy fats like Omega-3 fatty acids that help in improving brain functioning and heart health. Along with this, the consumption of the right amount of fat helps you keep a check of appetite and blood sugar. Out of your total calorie limit, 15% to 25% should be coming from healthy fats to see faster results!
b) Rich in Fiber
As indicated above, chia seeds are high in dietary fiber which helps in regulating digestion and effectively regulating the cholesterol level. Along with this, fiber swells when added to liquid and makes you feel full on fewer calories, and contributes to the speedy achievement of weight goals!
c) Have calcium for energy metabolism
Only two tbsp of chia seeds have more than 130g of calcium, which corresponds to over 13% of the daily value for calcium. Maintaining healthy bones and teeth are known benefits of calcium but what is not known to most people is that this nutrient also plays a role in energy metabolism, and it may help regulate body composition and reduce body fat percentage.
d) Eat more to burn more
As per the older tradition, chia seeds were known as the ‘Runner’s Food’ because eating a handful of these would give Aztec’s the energy to run all day. This super seed is known to have energy-boosting properties which help in keeping you active and ultimately burning more calories.
e) Controls overeating
This one is more or less an implied advantage of all the benefits above. Eating chia seeds before a meal helps to work on the satiety value and thus reducing the risk of overeating. Along with this, the slowed digestion process also leads to lowered consumption of food and ultimately calories. All these advantages, together with diet control and exercise, help in losing weight faster!
It’s mighty easy to use them in your daily diet. Simply sprinkle a tablespoon of chia seeds over whatever it is you’re eating at every meal. It is a perfect match for bread, muffins, smoothies, cereals, yogurt, oatmeal, and puddings too.
So, the next time you sit down to have a meal, don’t forget to have chia seeds to boost up the weight loss process. Keep in mind that it does support weight loss but proper diet control and exercising are the key players that should not be ignored if you want to see visible results.
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