Chia seeds for weight loss.
chia seeds for weight loss.Chia seeds are nature’s wonder food, charged with many nutrients. Have chia in the morning in a glass of water before breakfast. Soak them to make chia gel and use it to replace butter.
One TBSP of chia seeds has
- 64% more potassium than a banana
- 5% more calcium than milk
- 20%protein
- 32% your daily magnesium
- 2x the antioxidants of bluberries
- 100% more omega-3 than salmon
- 41% of your daily fiber
- 3x more iron than spinach
The healthy benefits of chia seeds
- Prevents premature skin aging
- Seeds curbs hunger and suppresses appetite, which can also lead to weight-loss.
- Extremely beneficial for heart health.
- Helps treat Diabetes.
- Boost your energy and metabolism.
- Helps in healthy growth of bones and muscles.
Do chia seeds help you to weight loss?
There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.
Two tablespoons of chia seeds Trusted Source have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 research Trusted Source, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.
Here’s the catch, though. Research doesn’t back the hype. There are few human studies on chia seeds and weight loss. A 2009 study reviewed the effects of chia seeds on weight loss and disease risk factors.
For the study, 90 overweight or obese adults consumed either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the results showed no impact on body mass, body composition, or disease risk factors.
Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. Still, if you eat too many throughout the day, you may go over your daily calorie limit.
Try adding chia seeds to:
- smoothies
- oatmeal
- salads
- salad dressing
- yogurt
- soups or gravy
- muffins
- homemade bread
- baked goods in place of eggs
- chia pudding
When using chia seeds, remember the more seeds you use and the longer they sit, the thicker the final product. If you aren’t a fan of the texture of chia seeds, blend them to your preferred consistence.
Did you know?
Chia contains five times more calcium than milk, seven times more vitamin C than oranges, Three times more iron than spinach, twice the potassium content of banana .
Sprinkle it raw onto almost any food, or add it into smoothies. it helps thicken smoothies in addition to providing nutrition.
