Chia Seeds For Weight Loss: Are They Effective?

Small and black, these seeds contains lots of fibres and calories. 30 grams of chia seeds contain 5 grams of protein, 10 grams of fiber and 138 calories. These tiny black seeds are also a rich source of omega 3, fatty acud, phosphorus, magnesium, and calcium.

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What Does Science Says About Chia For Weight Loss?

Opinions about it are many over the internet. Many people claim that chia seeds promote weight loss but they are no still evidence of it.

A small Brazilian study published in 2015 in Nutricion Hospitalaria involving 26 men and women who were overweight or had obesity found that eating 35 grams (about 3 tbsp) of chia seeds daily for 12 weeks resulted in weight loss. That said, the study was small and short term.

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Still, there may be some merit to adding chia seeds to your weight loss diet. Chia seeds are high in fiber, which can help to increase satiety.

Heart Health With Chia Seeds

Chia seeds are high in omega- fatty acid and most of it is alpha-linolenic acid (ALA).

Add Chia seeds and some fruits for weight loss.

According to this article from NIH, high ALA level in foods and supplements are associated with an increase risk of sudden cardiovascular disease in humans. One study also found that ALA supplements reduce risk of coronary disease.

Other benefits:

– These tiny chia seeds are helps to prevent cell damage. – They are good source protein. Two tablespoons of chia seeds have 4.7 grams of protein.

5 Ways Of Using Chia Seeds For Weight Loss

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Chia Pudding

To make the latter, simply mix chia seeds into your favorite type of milk and let sit overnight. Add other mix-ins like fresh fruit, nuts, and sweetener as you wish. Here, are some healthy weight loss snacks ideas.

Chia Seeds in Detox Water

Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement. Ading chia seeds to your detox bottle will give you extra nutrition.

Chia Seeds in Pancakes

If you aren’t into the idea of drinking chia seeds, try eating them dry on top of salads or putting them into baked goods, like breads or pancakes.

Chia Seeds Smoothies

Chia seeds can be added to your smoothie along with everything else and will blend in so you hardly notice them at all but will benefit from their healthy nutrients

Chia Seeds in Soups

Add two tablespoon of this tiny seed in your soup for more fibers and nutrients.

FOOD AND HEALTH

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