Chia seeds are one of the most nutritious foods you can add to your diet, and they contain plenty of fiber, protein, and omega-3s. You may be wondering how these superfoods can help you lose weight though. In this article, you will learn how to use chia seeds for weight loss with 5 simple tips!
5 Ways to Use Chia Seeds to Help You Lose Weight
Fortunately, chia seeds can help your body in a variety of ways that promote weight loss and fight cravings, so they're great to use as part of an overall healthy weight loss plan. Let's know about five different ways to use chia seeds to help you lose weight!
1. Add Chia Seeds to Smoothies:
By mixing chia seeds into your smoothies, you give yourself a boost of healthy fats and protein. Packed with fiber, these little nutritional powerhouses help keep you feeling full for longer, which is helpful if you're trying to shed some pounds.
In fact, one study found that people who ate 30 grams of chia seeds daily lost an average of 2.6 pounds over 12 weeks-without making any other changes to their diet or exercise habits!
And even more impressive: Researchers found that participants who ate more soluble fiber had higher levels of satiety hormones such as leptin and ghrelin (which play a role in weight loss) than those who didn't consume as much fiber.
So, add some chia seeds to your morning shake; they'll help keep hunger at bay so you can lose weight naturally.
2) Add Them as a Topping:
If you're trying to lose weight but love your carbs, top your oatmeal with a tablespoon of chia seeds. In addition to being high in antioxidants and fiber, they absorb water and take up space in your stomach, helping you feel fuller longer.
Top your toast with some chia seeds for breakfast or add them to yogurt at lunchtime. Since they have no flavor or odor on their own, you won't even notice them!
Just be sure not to go overboard-you don't want to eat too many calories by adding too many toppings.
Make a Pudding : Combine chia seeds with coconut milk (or any other kind of milk), cocoa powder, honey, vanilla extract and cinnamon in a small bowl. Whisk together until everything is well combined.
3) Snack on Them:
Tossing a tablespoon or two of chia seeds into your smoothie, oatmeal, yogurt or any other dish is an easy way to add some extra nutrition into your day. Because chia seeds are so small, they take on a gel-like texture when soaked in liquid.
This makes them great for replacing eggs in recipes like veggie burgers and baked goods.
How to use chia seeds for weight loss? Start by adding them as a snack to keep you feeling full longer!
In addition to using them as a snack replacement, you can also stir some into a salad dressing for an added punch of flavor and protein. In addition, there's no need to feel deprived either!
Chia seeds have more than just protein; they're also packed with antioxidants that help combat cell damage.
Eating them every day can help reduce inflammation in your body while promoting better overall health too.
4) Eat Them with a Meal:
In order for chia seeds to help with weight loss, you need to include them as part of your meal. To ensure you're getting all of their health benefits, add a tablespoon of chia seeds into any meal that contains two-thirds protein and one-third carbohydrates.
If your meal has less than two-thirds protein, consider adding in nuts or another source of fat. For example, if you're having a salad for lunch, try topping it off with some sunflower seeds and chia seeds.
The added calories from these ingredients will help keep you feeling full until your next meal. Be careful not to overdo it-too many chia seeds can lead to nausea and diarrhea. Start small!
The way I use chia seeds is by mixing them with greek yogurt which has 10gms of protein per serving and makes me feel full without filling me up too much like just eating plain oatmeal would.
5) Drink them in Water:
One of the easiest ways to use chia seeds for weight loss is by adding them to your water. They add bulk and texture and are an easy, natural way to get more fiber in your diet.
In fact, studies have shown that participants who drank two servings a day lost significantly more weight than those who didn't add chia seeds to their diet. This is because chia seeds absorb 10 times their weight in water, which helps you feel full and keeps you hydrated throughout the day.
Not only that, but they also act as a prebiotic-feeding good bacteria in your gut-which helps promote healthy digestion.
If you're looking to lose weight, consider swapping out some of your other snacks or meals with these slimming seeds.
These tiny little nutritional powerhouses will fill you up and help curb cravings while promoting overall health.
Conclusion
Studies have shown that chia seeds can help with weight loss, but only when used correctly. Here are a few tips for using chia seeds to help you lose weight: Add them slowly. Because chia seeds absorb liquids, it's best to slowly introduce them into your diet so your stomach has time to adjust. Start off with a tablespoon of ground chia seeds sprinkled on top of your favorite foods and work up from there as you get used to their texture and flavor.
Choose whole chia seeds over ground. Ground chia seeds tend to be processed more than whole ones and therefore don't contain as many nutrients or fiber. If you do choose to use ground chia seeds, make sure they're organic and non-GMO-and keep in mind that no matter how they're prepared, they should be consumed in moderation because of their high caloric content. Add them to water or juice.
Learn how to incorporate chia seeds into your daily routine with these five simple tips!
