HOW TO USE CHIA SEEDS FOR WEIGHT LOSS0
When it comes to weight loss, diet and exercise really are key. So-called “miracle” weight loss supplements rarely live up to the hype, although there are certain foods that can support your goals. As part of a healthy diet and active lifestyle, chia seed can make it easier for you to lose weight by suppressing your appetite and providing essential nutrients. See what chia seeds can do for your diet, and find some delicious chia recipes below!
chia seeds are chock-full of dietary fiber, including both soluble and insoluble fiber. Soluble fiber gives chia seeds their gel-like quality when mixed with liquid. They can absorb up to 10 times their weight in water, which causes them to form a bulky gel. This gel not only acts as an appetite suppressant, but also slows the absorption of sugar into the bloodstream and therefore prevents blood sugar spikes.
A 2010 study published in the European Journal of Clinical Nutrition found that chia seed supplementation reduced appetite and increasing feelings of satiety in participants. This study suggests that chia seeds can support weight loss goals by providing a sense of fullness. Thanks to the combination of insoluble and soluble fiber in chia seeds, you’ll be less likely to crave unhealthy treats that can throw your diet off course. After all, chia seeds are Taylor swift diet secret and they can be yours, too!
Aside from their rich source of fiber chia seed also provide plenty of other nutritional benefits! Most notably, they are one of the best plant-based sources of omega-3 fatty acids. Omega-3s help reduce inflammation, which is linked to arthritis and heart disease. These fatty acids are also found in large quantities in the brain and supplementation of this nutrient may support cognitive function.
These tiny yet mighty seeds are also an excellent source of bone-building calcium and fatigue-fighting iron. Per serving, they provide over 10% of the daily recommended intake for these nutrients. Chia seeds also contain a high amount of protein for a plant-based food. They add 4 grams of protein to your diet per serving. It’s no wonder they’re considered a superfood!
How to Eat Chia Seeds (Plus Recipes!)
One of the simplest ways to enjoy chia seeds is to prepare a chia fresca drink. Simply mix 2 cups of liquid (water, juice, etc.) with 2 tablespoons of chia seeds. Let the mixture sit for 10 minutes in order to allow the chia seeds to swell up. That’s it!
Another popular way to enjoy chia seeds is in a delicious chia pudding. To prepare a basic chia pudding, mix 1/4 cup of chia seeds with 1 cup of milk and set in the fridge overnight. Add sweetener or toppings as desired. For a festive fall variation, try our yummy pumpkin chia seed podding.
Chia seeds can also be added to smoothies, and mixed in yogurt or hot cereal for a super nutrient boost. Whip up a batch of strawberry and banana overnight oats to jump start your mornings. Chia seeds can even be tossed in baked goods like muffins and energy squares. Try these home made granola bar for an easy way to incorporate chia into snack time.
An all natural, sweet and tasty chia jam is a great way to spread the benefits of chia seeds over toast, muffins, and other baked goods. Make these blue berry chia jam bars for a delectable treat that provides health benefits in every bite!
How Can Chia Help Me Trim My Waistline?
So many women cut things out of their diet when trying to lose weight. Wouldn’t it be nice to add something in for a change? With all the great nutrients chia seeds have to offer, you can do just that! Adding some chia seeds to your daily meal plans might actually help you shrink your waistline and shed a few pounds. Curious about how? Let’s take a quick look.
Chia seeds, when mixed with liquid, form a gel. The size and weight of the seeds increase, helping keep you full much longer.
Chia seeds are one of nature’s highest plant based sources of complex protein. And protein helps build muscle, as well as reducing cravings and appetite. When you feel satisfied, you can avoid the incessant snacking this is the downfall of many dieters.
And then there’s the fiber content in chia seeds. Chia seeds contain both soluble and insoluble fiber, a combination that reduces how quickly your body converts starch to sugars and stabilizes blood sugar. Dietary fiber also reduces bloating, boosts metabolism, and keeps your bowels regular, resulting in a flatter stomach and lighter feeling in your abdomen.
Finally, let’s look at the healthy fat chia seeds contains. By now I hope you know that it’s a myth that fats make you heavier. The truth is, healthy fats like those found in chia seeds are essential to maintaining a healthy weight. These good fats keep you feeling full, and assist in regulating blood sugar levels.
Benefits Against Aging
Chia seeds also provide many natural deterrents to common signs of aging. They are high in calcium, which has of course been linked to better bone health. One ounce of chia seeds contains about 18% of your daily recommended calcium intake. Other nutrients that have been linked to bone strength over time include manganese, phosphorus, and magnesium, all of which can be found in chia seeds. Complement your daily milk intake with chia seeds for a quick boost of bone health without all the side effects of drinking milk! Especially if you are vegan or lactose intolerant, this is a great way to make up for that calcium intake.
Another great way that chia seeds prevent signs of aging is through fighting free radicals. Free radicals have been shown to lead to wrinkles, damage in your skin, and more extreme issues such as cancer. The antioxidants in chia seeds help fight against these free radicals, helping you avoid skin problems and, potentially, even cancer. There are a few different types of chia seeds, typically identified by color, and studies have shown that the darker ones are richer in antioxidants than the lighter ones, so keep that in mind. We always recommend keeping a balanced nutritional profile, which is best accomplished by mixing the two colors. However you eat your chia seeds, they will be helpful in keeping your skin and bones feeling young and refreshed.