From boosting digestive health, metabolic rate, high iron, Omega-3 content and good fats, chia seeds make for an excellent addition to your diet. Most of all, the tiny white and black seeds are great for you to lose weight and reduce belly fat.
Studies have shown that chia seeds consumption reduces visceral adipose tissues, also known as belly fat.
Ideal Consumption of Chia Seeds for Weight Loss
Ideally, the daily consumption should be around one tablespoons but not exceeding 20 grams. The seeds might look tiny, but they hold great nutritional value to take you through the entire day.
How Do You Make Chia Seed Water? If you still want to whip up chia seed water, Collingwood suggests soaking them in water for 30 minutes or until they are a “tapioca-like gel consistency.” There's no set ratio for water to chia seeds, but vloggers on TikTok are using 1 tbsp of the seeds in a typical glass of water.
"Chia seeds are very fibrous, and it's best to increase your fiber intake gradually," says Beaver. "If you add too much into your diet too fast, it can cause gastrointestinal issues such as bloating, gas and constipation."
These tiny seeds can provide fiber that helps lower cholesterol, boost your heart health and reduce your risk of developing chronic disease. That said, because chia seeds are packed with fiber and are calorie dense, stick with no more than 2 tablespoons per day.
You can simply add a teaspoon or two of chia seeds to water, drink this concoction in the morning. Another way to do it is to drain out the excess water, and use the gel-like mixture and then add it to your food.
Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up. Consumption of chia seeds aids in a feeling of fullness and thus a reduced calorie intake.
Chia seeds are high in a plant-based omega-3 fatty acid, known to have an effect on inflammation. It's called alpha-linolenic acid and is important to a healthy heart. A study on chia seeds confirmed that consuming 37 grams of chia seeds a day led to a reduction in inflammatory markers in the blood.
The participants who did not consume chia lost 0.3 kilograms (kg), or 0.66 pounds (lb), on average. Those who ate chia lost an average of 1.9 kg, or 4.19 lb. The chia group also showed a significant average reduction in waist circumference compared with the control group.
Drinking chia seed water can increase feeling of fullness, slow down absorption of food, thus making you eat fewer calories and aiding weight loss.
You can mix chia seeds in water, salads, smoothie, pudding, milk, pancake mix, and a bowl of oatmeal. Drinking a glass of chia seed water daily, preferably in the morning, can be a healthy supplement to your weight loss diet.
Yes, drinking a glass of water with Chia seeds before bed can help stabilize your blood sugar levels at night and prevent midnight snacking, thus contributing to weight loss. You can consume about 20 to 40 grams of Chia seeds every day in the morning to help you lose weight.
Yes, too many chia seeds can cause harm in the body. For one thing, excessive and incorrect consumption can trigger constipation. This can lead to massive gastrointestinal problems. In addition, it should be noted that chia seeds are said to have a blood-thinning and blood pressure-lowering effect.
Because they quickly swell after absorbing liquid, it is advised to eat chia seeds that have already been soaked in liquid or are served with a moist food, such as oatmeal or yogurt. Do not eat dry chia seeds by themselves.
Chia seeds are an excellent source of fiber, which can improve heart health, reduce cholesterol levels and promote intestinal health. Fiber takes longer to digest and makes you feel satisfied longer, which is how it can help with weight loss and decrease your risk of developing diabetes or heart disease.
Chia seeds can absorb up to 10X their weight in water, and so it is not recommended to eat a large quantity of them dry. Eating a tablespoon or more of chia seeds dry from a spoon can cause them to swell in your esophagus, which may cause a blockage.
Time: Gelling chia seeds takes time! Recipes like chia pudding are best when chia sits in liquid for a few hours, or even overnight. If you want your chia seeds to have that gel-like consistency, they need to sit for a minimum of 20 minutes to absorb the liquid.
Chia seeds may help you sleep
Chia seeds are tiny bundles of tryptophan, according to sharecare.com, and that amino acid raises melatonin and serotonin levels. These are the hormones that support stable sleep. (Doing this one thing every night might help you sleep, too!)