Chia seeds for weight loss are one of many key weight loss tools that can lead to a lasting healthy weight. They can make a big difference when you add them to your overall healthy life plan.
I used to search for the magic weight loss bullet. That kind of thinking is what led me into fad diets and crash diets that required eating or drinking weird things, craving what I couldn’t have, and gaining any weight I’d lost back with a vengeance.
Once I realized that I didn’t have to be stuck in these unhealthy cycles, I was FREE! I was free from starving myself, free from depriving myself, and free from the weight I’d put on over the years that didn’t make me feel like myself.
This freedom is thanks to the anti-inflammatory, high-fiber, low-sugar lifestyle I changed to. Chia seeds are a big part of this diet for me. I’m excited to share why with you!
In this post, I’ll share
- One thing that makes chia seeds so transformational for weight loss
- Why chia is a great source of specific essential nutrients, especially for vegans and vegetarians
- 1 recipe and 3 other ideas to use chia seeds for weight loss that satisfy and delight your senses
Chia seeds for weight loss
Chia seeds are a pseudo-grain. They are a non-grass seed related to the mint plant. They were used a lot in ancient Aztec and Mayan culture and are experiencing a renaissance now. (1)
Research shows that diets high in fiber have been linked to weight loss in lots of scientific studies. (2)
Although chia seeds are not some secret weight-loss pill you can take to eat whatever you want and still lose weight, they can support your weight loss strategy by helping you feel satisfied and boost the fiber you get in your diet.
They also have almost no taste and can blend well into almost anything, so it’s easy to add them to lots of different foods.
As with any food, you’ll want to eat chia seeds with moderation. They are also relatively high in calories. While chia seeds can help you feel fuller and less prone to overeating thanks to fiber, eating too many might mean that you consume too many calories.
Do chia seeds help you lose belly fat?
Chia seeds have both soluble and insoluble fiber, both of which are important to keep your digestion healthy. This is the one thing that makes chia seeds such tiny powerhouses for weight loss.
They have 6 grams of fiber per tablespoon, which is a good chunk of your daily recommended 25 grams, especially if you have 2 tablespoons, which is a standard serving size. (3) (4) Then you’re almost halfway there!
They’re particularly high in soluble fiber, which forms a gel in liquid. This helps satisfy you for longer periods of time. It also slows the digestion of sugars and levels out blood sugar, which then slows fat production, particularly around the belly. (5)
Another reason to embrace a high-fiber diet is that it helps resolve constipation, which can be uncomfortable and cause bloating. The fiber in chia seeds cleans out the digestive tract to reduce bloating.
Chia seeds for weight loss are also nutrient-dense, full of healthy omega-3s calcium, phosphorus, manganese, zinc, and copper. (6) They’re an especially important source of calcium, plant protein and omega-3s for vegans and vegetarians. But these nutrients are important for everyone!
You might wonder about the difference between chia and flax seeds. Here’s a quick breakdown.
1 ounce (2 Tablespoons) of chia seeds = 138 calories, 5g fat (omega-3s), 12g fiber, 4g protein
1 ounce (2 Tablespoons) of flax seeds = 151 calories, 6.5g of fat (omega-3s), 8g of fiber, 5 g protein
Both chia and flax contain important vitamins and minerals, but each also offers different ones and their benefits. So it’s best to try and incorporate both into your diet.
While chia and flax are both shown to reduce the risk of heart disease, lower blood sugar levels, and help digestion, flax seeds have more specific antioxidants that are linked to reducing certain cancers, such as colon and breast cancer.
Flax seeds also support estrogen level regulation, which is another way to prevent hormone-dependent cancers.
Stay tuned for an article all about flax seeds for weight loss!
Chia seeds for weight loss recipes and ideas
Now how do you get more chia in your life? It’s easy! Here are some quick, fun ways to enjoy more chia and all its health benefits.
- Make chia seeds for weight loss pudding!
Try this simple 4-ingredient chia seed pudding recipe from Eating Bird Food. You can leave out the maple syrup and add in low sugar fruits like strawberries, raspberries, and blueberries for maximum fat-burning potential.
- Add 1-2 tablespoons of chia seeds to smoothies or oatmeal.
- Grind chia seeds in the blender or food processor and add to eggs (10)
- Add to nut butters, salad dressing, or yogurt (11)
One chia seed hack is to soak dry chia seeds if you can. Since they expand in liquid, it could cause a choking hazard. It’s best to let them soak in liquid for at least 20 minutes or overnight. If you grind them up, puree them in a smoothie, or add to a liquidy food like oatmeal, you can eat or drink it right away.
Have you tried any delicious chia seeds recipes lately that are helping you lose weight? Please share!