Chia Seeds: The Ultimate Weight Loss Aid You've Been Looking For

 

What are Chia Seeds?

Chia seeds are edible small, black and white seeds that come from the Salvia hispanica plant_ a member of the mint family. Chia seeds are classified in the superfoods list because of their high nutritional value. Chia seeds are a good source of several nutrients, the most important of which are the polyunsaturated omega-3 fatty acids, which reduce cholesterol, improve cognitive function, and reduce inflammation.

Nutritional Values of 1 ounce of chia seeds:

• Calories: 138 kcal
• Total Fat: 9 grams
• Carbohydrates: 12 grams
• Dietary Fiber: 10 grams
• Sugars: 0 grams
• Calcium: 177 milligrams
• Iron: 1.6 milligrams

Read: Benefits of Chia Seeds

How chia seeds help in weight loss:

Over the past few decades, the prevalence rates of obesity and other metabolic diseases have skyrocketed, resulting in serious health issues and higher mortality rates.  Chia seeds have the potential to aid in weight loss. The addition of chia seeds to a healthy lifestyle promotes weight loss. There are many ways to add chia seeds to your diet.

Let's see how chia seeds are good in your weight loss journey.

• Low in calories: Chia seeds are nutrient-dense and low in calories and can easily be added to the weight loss diet plan.
• Rich in Fiber: Chia seeds are rich in fiber. It gives a feeling of fullness and makes you feel satiated. Chia's insoluble fiber can hold water, which will fill you up. Thus, promote weight loss.
• Rich in protein: High protein content of chia seeds can make you feel full longer and reduce your unnecessary food cravings.
• Rich in antioxidants: The antioxidants in chia, mostly polyphenolic compounds such as isoflavones, inhibit lipid peroxidation in the seeds. It prevents the body from free radicals.

All these properties of chia seeds help to promote weight loss.

 

How to add Chia seeds to your daily diet?

• Chia seed water: Add 1 tbsp chia seeds to a glass of water leave it overnight and drink this early morning.

• Overnight oatmeal chia pudding:

1. Add 1/4 cup rolled oats, 1 tbsp chia seeds, 1/2 cup milk, and 1 tsp honey to a small container and mix it. Leave in the refrigerator overnight.
1. In the morning, you can add your favorite toppings like fresh berries, diced fruits, or nuts.

• Sprinkle on top of the salad.
• Add in smoothies and juices. 
• Add it to a bowl of yogurt.

Conclusion:

It is simple to lose weight by including chia seeds in your diet.
They are a good source of fiber, antioxidants, and healthy fats. Although consuming chia seeds is safe, some individuals may develop an allergic reaction. If you don't know which food ingredients to use and which ones to avoid or what else you can do to lose the weight you can't seem to get rid of, it's best to talk to a professional, registered dietitian.