Chia seeds are a super food that is known to have several benefits. These tiny seeds are rich in fibre, protein and omega-3 fatty acids (ALA). They also have several important nutrients such as calcium, magnesium, and phosphorus, antioxidants, B vitamins, zinc and others in them. Chia seeds have gained popularity and they have been included in diets. From pudding to smoothies, chia seeds can be added to your diet in several ways.
It is also a popular belief that chia seeds can help in weight loss. Read on to know if chia seeds really help you to shed kilos.
Weight loss is dependent on a lot of factors, which includes your diet, sleep, physical activity, stress and more. However, it is your diet that influences your weight loss majorly. Eating the right food at the right time and in the right way can benefit your weight loss journey significantly. One of the foods that can help in weight loss is chia seeds. Chia seeds can support weight loss when combined with healthy habits due to their unique nutritional profile and effects on satiety, metabolism, and digestion.
How Chia Seeds Help With Weight Loss?
Read on to know chia seeds may help with weight loss.
Keeps You Full For Longer
Chia seeds expand and form a gel when soaked in water or digestive fluids. This takes up space in your stomach and keeps you feeling full for longer periods. This physical effect, and their high fibre content, can help curb cravings and reduce the urge to eat between meals, making it easier to stick to your calorie goals and avoid overeating.
Low in Calories, High in Nutrients
These tiny seeds are high in nutrients; fibre, protein, omega-3 fats, and minerals, without adding much to your daily calorie count. This means you can eat them as part of meals or snacks to nourish your body while maintaining a calorie deficit, which is required for weight loss.
Source of Fibre
Chia seeds are loaded with fibre, which is important for healthy digestion, steady energy, and weight loss. This happens because it slows down digestion, helps control blood sugar levels, and promotes satiety. A fibre-rich diet can help reduce hunger spikes, prevent mindless snacking, and support balanced eating patterns.
Maintains Blood Sugar and Reduces Cravings
Eating chia seeds regularly can help stabilise blood sugar levels, which reduces your craving to reach out for unhealthy snacks. Chia's fibre and gel-forming ability slows the absorption of sugar from other foods, making you less likely to experience sudden drops in energy or cravings after eating.
Supports Metabolism
Chia seeds have healthy omega-3 fatty acids, especially alpha-linolenic acid (ALA), which can be beneficial for metabolism. This means your body has a better ability to use calories efficiently. A healthy metabolism can help in fat burning, especially when paired with regular exercise and a balanced diet.
Fat Loss
Several studies have found that people who add chia seeds to their meals, especially as part of a calorie-restricted diet, have better weight loss compared to control groups. Results include measurable reductions in body weight and waist circumference. The best effects can be seen when chia seeds are included in a healthy eating plan rather than simply added to any diet.
Easy and Versatile to Use
Chia seeds can be added to many foods; water, smoothies, yoghurt, salads, or baked goods. Experts recommend starting with 1-2 tablespoons daily, which is enough to get benefits. You don't have to worry about special preparation, and most people tolerate chia seeds well. Their versatility makes it easier to include them in meals, helping in long-term weight management.
It is important to understand that chia seeds don't have the magical ability to aid in weight loss and they do not directly target stubborn belly fat. However, their role in controlling appetite, supporting digestion, and enhancing nutritional quality makes them a good addition to a weight loss diet.
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.
