9 Easy Ways To Use Chia Seeds For Weight Loss

Chia seeds have gained immense popularity over the past few years due to their nutritionally rich profile. These tiny seeds are known to provide a range of health benefits, particularly for heart health, digestion, and weight management. They are a rich plant-based source of omega-3 fatty acids (ALA), which help reduce inflammation, lower LDL cholesterol, and decrease the risk of heart disease. Chia seeds are also rich in both soluble and insoluble fibre, which help maintain bowel regularity and support a healthy gut microbiome. Additionally, chia seeds promote healthy blood sugar levels and provide powerful antioxidants that can help combat oxidative stress.

How chia seeds help with weight loss

Chia seeds are also known to assist with weight loss. They primarily control appetite that burns fat directly. Here are a few reasons why chia seeds aid in weight loss:

• Promotes fullness: Chia seeds can absorb up to 12 times their weight in water. When ingested, especially after soaking, they expand in the stomach and form a thick, gel-like substance that slows digestion and keeps you feeling full longer.
• Appetite suppression: Their high fibre content, which is roughly 10g in 2 tablespoons, triggers hormones that signal fullness to the brain, reducing the urge to snack or overeat.
• High protein source: Chia seeds provide about 4-5g of plant-based protein per serving, which helps manage hunger and promote satiety. Protein-rich foods also help preserve lean muscle mass during weight loss.
• Reduced insulin spikes: By slowing sugar absorption, they prevent the insulin spikes that often lead the body to store fat, particularly in the abdominal area.

Ways to use chia seeds for weight loss

1. Chia lemon water

Soak one tablespoon of chia seeds in water for at least 15-30 minutes. Add fresh lemon juice and a pinch of cinnamon to boost metabolism. This drink can suppress cravings and keep you hydrated.

2. Chia seed pudding

Mix chia seeds with your choice of milk and let them soak overnight. Add sweeteners like honey or maple syrup, and top with fruit, nuts, or granola for a nutritious breakfast or snack.

3. Smoothie booster

Add a tablespoon of chia seeds to your smoothies for added fibre and a thick texture. They'll help keep you full longer and can enhance the nutritional value of your drink without adding significant calories.

4. Sprinkle on salads

Use chia seeds as a crunchy topping on salads. They provide a nice texture and blend well with dressings.

5. Mix into oatmeal

Stir chia seeds into your morning oatmeal when cooking. They will absorb water and make your meal more filling.

6. Energy gel alternative

Make your own natural energy gel by mixing chia seeds with water and a sweetener. This can be an excellent pre-workout fuel.

7. Soups and stews thickener

Thicken soups and stews with chia seeds. They absorb liquid and can help create a fuller meal without adding extra calories.

8. DIY energy bars

Combine chia seeds with nuts, oats, and natural sweeteners to make homemade energy bars. They are a healthy snack that can curb hunger.

9. Nutrition shake

Blend chia seeds with yogurt and fruits for a nutritious shake that can serve as a post-workout recovery drink.

How much should you consume for healthy weight loss?

• Daily recommendation: Experts often recommend 1-2 tablespoons of chia seeds per day for maximum benefits.
• Always soak chia seeds overnight or for at least 15-20 minutes before consuming. Eating them dry, followed by water, can lead to esophageal blockage as they expand.
• While consuming chia seeds, it is essential to stay well-hydrated. Drink plenty of water throughout the day to prevent digestive issues like bloating or constipation due to high fibre intake.

Chia seeds are well-packed with essential minerals and vitamins, allowing your body receive essential nourishment while you are in a calorie deficit. However, for effective weight loss, it is essential to combine these with a balanced diet and regular exercise.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.