Weight gain is becoming a primary concern among people from all age groups. With increasing concerns people looking for weight loss are moving towards natural remedies.
Chia seeds are one such natural supplement that enhances the weight loss process. Found in smoothies, salads, and puddings, you can find them in all health dictionaries.
Chia seeds are rich in nutrition and have a lot of benefits to offer. You can boost your digestive health and improve your metabolic rate by regular consumption.
They add omega 3 to your diet and increase the good fat content. They have numerous advantages some of which we will discuss now.
Benefits of Chia Seeds
Also called “chian” these are edible seeds offering incredible nutrition. They contribute a balance to your diet and are often considered a great option for weight loss.
Being versatile you can consume them in many ways and in various recipes. Belonging to the mint family these are native to Mexico.
People consider Chia seeds for weight loss because it is a pseudo-grain and expand to form a thick gel when soaked. People prefer them over external fat burners due to several properties, some of which are mentioned here-
#1. Rich in Calcium Supporting Bones and Metabolic Function
High in antioxidants, they prevent cell damage caused by free radicals. They are gluten-free and reduce the calorie count in the body. 2 spoons of chia seeds contain almost 4.7 g of protein.
Chia seeds have zero cholesterol thus ideal for consumption by people looking for weight loss. Additionally, these seeds are rich in phosphorus, zinc, magnesium, and copper.
The benefits of chia seeds make them ideal for anyone looking to lose extra inches. Besides supporting weight loss its other components are good for overall health. In further sections, we will explore how to use chia seeds for weight loss.
#2. Chia Seeds and Weight Loss
These Mexican seeds have high fibre and carb content which is the primary reason behind their weight loss function.
The Fibre content present in these seeds helps in regulating fat and aids weight loss. 2 tbsp of chia seeds contain around 10 gm of fibre which gives a feeling of satiety in the stomach.
A study involved 26 obese men and women who were given a dosage of 35 g of chia seeds per day for 12 weeks. The results showed a significant effect on weight loss in people who consumed chia.
Being soluble they form a viscous gel when soaked in water or any other liquid. These seeds absorb and retain water making the gut transit time drop down.
Furthermore, the presence of protein and fiber in chia keeps hunger at bay for several hours. This reduces the overall calorie intake thus preventing weight gain.
#3. Chia Seeds and Belly Fat
Depending upon chia seeds alone for losing weight might turn out as a disappointment. While these seeds are not directly responsible for weight loss, they surely speed up the process.
Supplementing your diet with chia gives you fibre, iron, magnesium, sodium, potassium, and omega-3 fatty acids.
For people already on a weight loss diet, chia seeds prove to be a practical addition. They not only provide the required chunk of nutrition but also help in losing stubborn fat.
Additionally, the rich components of chia seeds help in regulating bowel movement and flush out toxins in your intestines.
A regular bowel movement not only keeps digestive health in check but also prevents the deposition of excess fat.
Further, this causes the burning of the fat deposited around the abdomen also called visceral fat. It is however important to consume chia seeds in the right manner.
Let us move further and find out the best way for their consumption.
How to Use Chia Seeds to Lose Belly Fat?
The above sections mention the benefits and nutritional value attached to chia seeds. In the present section, we will find some easy ways to include them in your diet. These are-
Chia Seeds Water
Leave 1 tbsp of chia seeds soaked in water for a night. Strain the water the next morning and consume the seeds on an empty stomach.
Chia Seeds Pudding
Add chia seeds to the milk of your choice and fruits. Sprinkle cinnamon powder for essence and enjoy.
Chia Seed Salad
Mix chia seeds with cucumber, radish, tomato, onion, and other vegetables you like.
Chia Seed Drink
Boil chia seeds with water and sip them as a tea after it cools down.
The methods mentioned above are a great addition to your regular diet. They act as catalysts for weight loss when consumed regularly. If you wonder which of these methods you should stick to, let us help you out.
While chia seeds are beneficial in any form it is advisable to consume them soaked in water or any other liquid.
The benefits of consuming chia seeds soaked overnight are many. For instance –
Keeping chia seeds soaked in water for a long helps them to fully germinate.
This also makes it free from any kind of digestive inhibitors that may prevent weight loss. Chia seeds in water provide benefits like balancing blood pressure, reducing inflammation, and sugar control.
Additionally, being rich in protein it also supports bone health and keeps your heart stronger. The water soaked up inside these seeds further keeps you hydrated.
Soaking chia seeds in water helps you in optimizing their benefits. When compared with other methods of consumption, maximum fiber, and proteins reach your body when seeds are soaked overnight.
It is an easy method with very little effort yet most beneficial. Now that we know the best way for chia seed intake let us dive into the best time for its consumption.
Best Time to Consume Chia Seeds For Weight Loss
While chia seeds may boost your weight loss journey, it is important to know when to consume them. The best advisable time for chia intake is 30 minutes before your meal.
This helps in making the stomach feel full as the chia seeds get the time to expand. You can lower your calorie intake by following this process.
Starting your day with a glass of chia water is also advisable. It gives you the energy to run through the day and keeps your digestive function in check.
Chia seeds before going to bed might not be the best time if you are looking for weight loss. Yet they are rich in tryptophan which improves mood and regulates sleep patterns.
Conclusion
As discussed above, chia seeds are protein-packed and rich in other essential nutrients. They act as a healthy addition to your diet.
However, one must remember that chia seeds alone cannot cause weight loss. Supplementing your pre-existing weight loss regime with chia consumption though is very effective.
It is beneficial though and shows significant results in weight loss. So, the next time your health routine feels incomplete, amp it up with your choice of chia dish.
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