How To Eat Chia Seeds
For Weight Loss?

How To Eat Chia Seeds For Weight Loss?

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. Here’s how you can include them in your daily routine to reap better health benefits.

What are chia seeds?

Chia seeds are the seeds from the chia plant of the mint family called Lamiaceae. They are derived from a flowering plant called Salvia hispanica that belongs to the mint family, and it is native to Central and Southern Mexico and Guatemala. You can recognize these seeds with their characteristic oval shape and grayish black and white colors.

The taste of these seeds does not match with its family because they are quite bland in taste. As a staple diet, these seeds come in black and white varieties. The white ones, called Salba, have about 20% more nutrients in comparison to the black-colored variant. You should note that some seed variants may have a mild and nutty flavor.

Did you know? These seeds can absorb up to 12 times their size when soaked in water!

Chia seeds nutrition value

The following table mentions the nutrition value of chia seeds. This information is sourced from Wikipedia and verified by the USDA.

Amount Per 1 oz (28.4 gms)

  • Calories 138

  • % Daily Value*

  • Total Fat 9 g

  • Saturated fat 0.9 g - 13%

  • Polyunsaturated fat 7 g - 4%

  • Monounsaturated fat 0.7 g

  • Trans fat regulation 0 g

  • Cholesterol 0 mg

  • Sodium 4.5 mg - 0%

  • Potassium 115.4 mg - 0%

  • Total Carbohydrate 12 g - 3%

  • Dietary fiber 10 g - 4%

  • Protein 4.7 g - 40%

  • Vitamin A - 9%

  • Calcium - 0%

  • Cobalamin - 17%

  • Vitamin C - 0

  • Calcium - 0.17mg

  • Iron - 1.75mg

*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

How to eat chia seeds?

These edible seeds can be had in a variety of edible forms and tastes, and people prefer to eat them in their raw and processed forms. We recommend that you take them in breakfast for the best results. 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 reduce belly fat. 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 would 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. 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: You can also go for quinoa and avocadoes to lose weight faste. 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.

5. 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!

6. 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.

7. Sprouts and Salads

Put some chia seeds in water, drain the water off, and leave them 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.

8. 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.

Do chia seeds suppress the appetite?

Due to some of its influential properties, this superfood does help in suppressing the appetite in three varied ways which are as follows:

Due to some of its influential properties, this superfood does help in suppressing the appetite in three varied ways which are as follows:

  • Liquid absorbent:

This works on the satiety value. It gives you the feeling of fullness even when you haven’t eaten much.

  • Slow digestion:

They digest slowly so you will feel fuller and satisfied for longer durations. This also means that you can rest on healthy soups for the time being.

  • 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.

Benefits of chia seeds

How to use chia seeds for weight loss?

Chia seeds were the staple diet of the Aztecs and they have been around since 3500 BC. These edible seeds have now come back into the limelight among weight-conscious people. These seeds might not force weight loss directly but their nutritional content and added benefits may help in quickening 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. 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, these staple 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 that help in keeping you active and ultimately burning more calories. No wonder, it is best advised for faster weight loss in several parts of the world.

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.

How many Chia Seeds should you eat every day?

Dietitians recommend that you should take 1.5 tablespoons (or 20 gms) of chia seeds every day.

This would provide you with enough nutrition for the day and you can have it in a variety of ways. For example, you can sprinkle a tablespoon of chia seeds over your food. It is a perfect match for bread, muffins, smoothies, cereals, yogurt, oatmeal, and puddings.

So, the next time you sit down to have a meal, don’t forget to have chia seeds to pep up the taste of your foods and to speed up your weight loss process. It is a fabulous filling food that anyone can have in their budget without compromising on the health benefits.

However, do keep in mind that while it does support weight loss, you should still stick to your fitness plans (including proper diet control and exercising) to see visible results.