Chat with
If you have been following a healthy diet, you may be familiar with the benefits of chia seeds. These tiny superfoods are high in fibre and have prebiotic qualities, which provide numerous nutritional advantages. You can have chia seeds for weight loss. They are high in soluble fibre and develop a gel-like substance in the digestive tract, which aids in promoting satiety and lowering overall calorie intake. Also, these healthy seeds are high in protein and healthy fats, which may help you feel fuller and more satisfied. Incorporating these seeds into your diet may enhance your metabolism, and manage blood sugar levels.
Chia seeds are small, nutritional powerhouses derived from the Salvia hispanica plant, which is indigenous to Central and South America. These edible seeds are high in vital elements, which makes them a popular nutritional supplement. They are high in dietary fibre, which aids digestion and satiety, according to a study published in Food Science and Nutrition. Chia seeds also contain omega-3 fatty acids, which are necessary for cardiovascular health and cognitive function. They are rich in protein, which encourages muscle growth. Additionally, they contain antioxidants, which help protect cells from free radical damage and lower the risk of chronic diseases.
These seeds can play a significant role in weight loss. A study published in the journal Nutricion Hospitalaria found that regular consumption of chia seeds for 12 weeks helps to lose weight.
Here’s how they may help –
They are packed with soluble fibre, as per a study published in the journal Nutrients. They form a gel-like substance in the digestive tract. This gel slows down digestion, promoting feelings of fullness and reducing overall calorie intake. This means you are less likely to snack between meals and overeat.
They can potentially boost your metabolism, as per a study published in Food Science and Nutrition. The fiber and protein content may increase your body’s energy expenditure, helping you burn more calories throughout the day.
By stabilising blood sugar levels, these seeds may prevent energy crashes and mood swings. “This can help reduce cravings for unhealthy foods and make it easier to maintain a balanced diet,” says nutritionist Alisha Jeswani.
They have a high water-holding capacity. When consumed with water, they can help you stay hydrated, which is essential for overall health and weight management.
They are a great source of prebiotic fiber, which nourishes the beneficial bacteria in your gut. A healthy gut microbiome is linked to better digestion, nutrient absorption, and overall weight management.
There are many delicious and easy ways to incorporate these seeds into your daily routine to shed extra kilos –
Remember, consistency is key when trying to lose weight. By incorporating these seeds into your daily diet and making other healthy lifestyle choices, you can support your weight loss journey and improve your overall health.
The best time to eat them for weight loss is typically in the morning. “Consuming them as part of your breakfast can help you feel full and satisfied throughout the day, reducing the likelihood of unhealthy snacking,” says the expert. The fibre and protein in them may also help lower blood sugar levels, preventing energy crashes and cravings. However, you can incorporate chia seeds into your diet at any time that works best for you. The key is to find a routine that you can stick to consistently.
They are generally considered safe for most people. However, like any food, they can cause side effects in some people. Here are a few potential side effects –
The recommended daily intake varies depending on individual needs and goals. However, most experts suggest consuming 1-2 tablespoons of chia seeds per day, if you want to lose weight.
Yes, it is generally safe to eat chia seeds every day. However, it is important to consume them in moderation and ensure adequate hydration to avoid any potential side effects.
They are low in calories, making them excellent for people who are seeking to decrease belly fat or weight in general. They will keep you satisfied for a long time while not adding fat or calories to your body.
Get latest updates on health and wellness along with Healthy Eating, Nutrition, Recipes, Superfoods