Rich in omega-3 fatty acid and also a good source of fiber, chia seeds have made themselves a recent market trend for their health benefits. The benefits of this superfood are something that one cannot quite miss out on; the most significant one being chia seeds for weight loss, as these super seeds are quite remarkably responsible for a long list of things including losing weight and improving cardiac health.
Chia seeds, belonging to the mint family of plants, are hydrophilic in nature, due to which, when dissolved in water, the seeds absorb water about 12 times their own size. A gluey coating develops over the surface of the chia seeds after the absorption, which is both an exotic texture and adds to its health factor as well.
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Hailing from the continent of the Americas, chia seeds have been used for centuries, as the evidence suggests of it being cultivated by the Aztecs before the colonial expansion. But, amongst the topmost reasons for the influence that chia seeds have over the modern man is because of its ability to aid in weight loss. Does it really deliver what it promises? Let’s find out.
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Chia Seeds And Weight Loss
As mentioned at the start, chia seeds are a good source of fiber. And one of the major benefits associated with the intake of a high fiber diet is weight loss. Now, how does a fiber-rich diet helps you lose weight? It’s simple, fiber is responsible for slowing the absorption rate of your body; thus it keeps you feeling full for longer and prevents you from over-eating. So, keeping in mind that about 10% of chia seeds’ own weight is its fiber content, there cannot be a doubt about its ability to aid in weight loss.
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Fiber-filled food items such as chia seeds, when consumed, are much harder for the stomach to digest, as fiber is the non-digestible element of food. However, to fully digest fiber-loaded food, the body consumes more energy and exerts more effort, making its calorie-burning more effective.
Due to this property, Chia seeds are also sometimes referred to as a negative calorie food, as it makes the body burn more calories than what it consumes in the first place.
Effective Ways To Eat Chia Seeds for Weight Loss
Now that we know the link between chia seeds and weight loss, there is another question that arises in our minds. How do you eat chia seeds in order for them to be beneficial as well as tasty? Well, here are some ways in which you can use chia seeds to please your taste buds.
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1. It Can Be Used As A Topping
One of the likable characteristics of chia seeds is that it can go along with any kind of food. Chia seeds can be used as a dressing over a variety of dishes, but if your priority is to lose weight, it is important for you to note that the dish which you are topping with chia seeds is in itself low on calories. For example, chia seeds would be more beneficial if used as a topping in a fruit salad rather than a decadent dessert!
2. Make Them A Part Of Your Breakfast
If you are a fitness fanatic, or even if you are keen to lose weight, then I am certain that your breakfast is as healthy a dish as you could think of. A healthy breakfast gives a healthy start to a day.
One such healthy breakfast item is a bowl of muesli. If you are looking to include chia seeds in your diet, what better way but to make it a part of your bowl of muesli.
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3. Chia Seeds Soaked In Water
Talking about how to eat chia seeds to be beneficial, I guess that it is safe to say that there can be nothing better than drinking overnight soaked chia seeds and water. To make your taste buds tingle while doing so, you can add a few tablespoons of lemon juice and honey to it.
In other words, you can never go wrong if you choose to include chia seeds in your diet. In fact, you add it to whichever recipe you like, and all it would do is help you live a healthy lifestyle, but make sure that the consumption of chia seeds is regulated. Stay healthy, stay responsible.
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Frequently Asked Questions
Here we have answered a few most asked FAQs about chia seeds and weight loss.
1. Do you need to soak chia seeds before eating?
Yes, it is recommended to soak chia seeds before consumption. Chia seeds need to be soaked overnight or for atleast 2 hours to form that gel like texture. As chia seeds soak up a lot of liquid, it is advisable to soak them and eat, otherwise they might hinder in your digestion and bowel movements.
2. How much chia seeds should you eat a day?
It is advisable to not exceed 20 grams/ 1-3 tablespoon of chia seeds per day.
3. What are the side effects of eating chia seeds?
While the health benefits of chia seeds are many, if consumed in excess or without proper care, chia seeds can have some notable side effects on your health too.
1. Can cause low blood pressure
2. Causes discomfort in the stomach
3. Allergies
4. Should not be taken with diabetes medication
Disclaimer – This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any dietary changes.