Chia Seeds and Weight Loss What You Need to Know
Many of us are struggling with the arduous and challenging task of weight loss. A lot of energy and money is wasted on hours of workouts, different health regimes, and several visits to dieticians and nutritionists. Weight loss is a result of 60% diet and 40% of your workout. So, if you are also willing to lose excessive weight, select the right diet! But if you traverse the dietary recipes around the world, they are either tasteless or not much interesting. Ditch this concept with magical seeds called chia seeds! Recipes you make with these tiny seeds are scrumptious and they can indeed shed your excess weight too!
Traversing back to the chia seeds stories, these magical seeds, also known as salvia hispanica, belonging to the mint family. Mayan civilization used these seeds to improve endurance during war or long-distance journeys. Native to Mexico and Guatemala, these seeds are important for a healthy diet and can make the body stronger to combat various illnesses.
Are Chia Seeds Really Good for Weight Loss?
Looking at the nutrient profile of chia seeds, one definitely understands why these small seeds are called magical seeds! Loaded with fibre, macronutrients, and minerals, chia seeds are bliss for human beings. Talking about weight loss, it is not that chia seeds miraculously lose weight overnight. But mindful consumption can help you in your weight loss journey. As they are attributed to high fibre and protein content, shedding those extra kilos becomes easy with chia seeds. Let’s understand how chia seeds can contribute to one’s weight loss journey.
1. Excellent Hydration Property
Chia seeds when exposed to water, swell as they have a high tendency to absorb water quickly. They form a gel-consistent mixture that expands in your guts and absorbs water and gastric juices. This will keep you fuller for a longer time and reduce your appetite significantly.
2. Slow Digestion
Constituted with high soluble fibres, chia seeds significantly slow down the digestion of the seeds. This may help in increasing satiety and reducing the intake, which can lead you to reap chia seeds benefits for weight loss.
3. Rich Fiber Content
Rich fibre intake always leads to significant weight loss. Chia seeds are a great source of fibre, with approx. 10 grams of seeds can fulfil your 25% of daily requirements. These fibres fill your stomach, suppress the hunger cravings, and stimulate the gut receptors.
4. High Protein
Even in the weight loss journey, a daily dose of protein is required to keep the core health boosted and strong. The protein part of the food stimulates the secretion of weight-regulating hormones such as Glucagon-like peptide-1 and cholecystokinin. This shows the effect of reducing weight and keeping the core stronger.
How To Use Chia Seeds for Weight Loss?
Chia seeds are not that much great in taste and have a mild nutty flavour. Combined with other food, they don’t make any drastic changes in the taste and get infused with the taste of the food. Looking at the average taste, one must wonder how to use chia seeds for weight loss, and what recipes I can make to add them. Develop some innovative skills to make the weight loss journey interesting and try out these few ways to find out the answers:
1. Soak overnight and make chia water
If you are not interested in trying various variations in the kitchen but want to avail the chia seeds benefits for weight loss, then just soak 1 tablespoon of them overnight in a glass of water. In the morning, gulp down this gel-like mixture to eliminate any digestive inhibitors.
2. Pair with Yogurt/Smoothies
Chia seeds can be combined with low-fat ingredients like yoghurts or smoothies to make them a complete snack. Just drizzle over your favourite smoothies or yoghurt and have it.
3. Sprinkle over Salads
Salads are high in fibre and keep you full for a longer time. Level up this feature by adding chia seeds to them.
4. Chia Pudding
This is one of the most tastebud-satisfying chia seeds recipes. Just get some milk and add some chia seeds and refrigerate the mixture to sit for gel consistency. You can add cocoa powder, maple syrup, vanilla extracts, and almond milk to make it more delicious.
What Are the Complimentary Benefits of Chia Seeds?
If you think these tiny seeds are only meant for weight loss, then change your perception. The chia seeds, the name itself derives the meaning of strength, were popular because of their endurance. Apart from chia seeds benefits for weight loss, these seeds integrate a rich nutritious profile that makes them a superfood. Learn other complimentary benefits of chia seeds:
1. Prevents Spike in Blood Sugar Levels
The high levels of fibre in chia seeds don’t let your body increase the amount of blood sugar for digestion. This will result in less insulin creation in the pancreas. Also, some researches also reveal that regular consumption of chia seeds shows some positive signs of health improvement which can be measured in health markers such as blood pressure, hs-CPR, or vWF.
2. Improves Cardiovascular Health
Dietary fibre in chia seeds may help in regulating the immune system and inflammation-related conditions, such as cardiovascular diseases, obesity, and diabetes. An intake of higher fibres can result in lower blood pressure and cholesterol levels.
3. Improve Digestive Health
For one serving of 28 grams of chia seeds, one may get 11 grams of fibre which fulfils most of the daily requirements. This enriched nutrient leaves a positive impact on bowel movement. Also, when paired with liquid, chia seeds create a gel-like substance because of the presence of soluble fibre. This gelatine-resemble may encourage prebiotic growth in your gut.
4. Enhanced Skin and Hair
The macronutrients phosphorous and integrated l-lysine protein of chia seeds may fortify hair fibres and strengthen the hair roots and follicles to have damage control. Other minerals like potassium, iron and vital vitamins like Vitamin A and C may improve collagen production and skin elasticity.
Getting fit into older jeans is the dream of almost everyone. But only a few can succeed in achieving it. Join the winner’s club by shedding your extra kilos and being an active version of yourself. Make your weight loss journey more fun and intriguing with chia seeds! But remember chia seeds cannot be a substitute for a comprehensive nutritious diet and physical exercise. Let these tiny magical seeds be one of your dietary partners throughout your journey!