Chia seeds are widely consumed edible seeds. These seeds come in mainly black or white color. Chia seeds are very popular for their health benefits which occur due to the high nutrient value of these edible seeds.
On the other hand, obesity is a major concern throughout the world. People spend a lot of time and money to lose weight or get rid of obesity. Is there any natural way for this problem? Do chia seeds help in weight loss?
Yes, chia seeds are packed with dietary fiber and protein which aids in weight loss. However, chia seeds can do the reverse or weight gain also in case of high consumption.
This article will cover the perfect way to lose weight by consuming chia seeds without any hazards.
Why Do Chia Seeds help in Weight Loss?
Chia seeds are nutrient powerhouses. These edible seeds contain the most essential nutrients which promote healthy weight loss. Chia seeds are a great source of dietary fiber which acts as an essential nutrient for weight reduction.
Studies have shown that the consumption of high dietary fiber aids in weight loss (1). A 100 gram serving of chia seeds contains 34.4 grams of dietary fiber (2). The normal daily limit of chia seeds is 40 grams which contain approx 14 grams of dietary fiber.
This high amount of dietary fiber can speed up your weight loss drive. Moreover, the same serving size provides 6.5 grams of proteins. Proteins are another useful nutrient for weight reduction.
Studies have shown that consumption of high protein foods can cause a good number of bodyweight reductions within six months (3).
Moreover, chia seeds are not high in carbs which is another added benefit for weight losers. It’s because low carb intake can decrease body weight (4). Furthermore, chia seeds are a good source of calcium which can reduce the risk of obesity.
One research has claimed that consumption of high dietary calcium may have a beneficial effect on obesity control (5).
Considering, all of these facts we can say that chia seeds help in weight loss because they are a great source of anti-obesity nutrients like fiber, calcium, protein.
When Do Chia Seeds Cause Weight Gain?
Although chia seeds are good for weight loss sometimes they can cause obesity problems, especially during uncontrolled intake. But why? It’s because chia seeds are high in calories and too much consumption of chia seeds can cause caloric imbalance.
This caloric imbalance can cause obesity or weight gain in healthy adults. Excessive caloric intake causes weight gain and increases the risk of obesity (6). That’s why too much chia seed consumption cause weight gain in healthy adults because of calorie overload.
However, by limiting the consumption of chia seeds weight gain problems can be reversed by controlling calorie intake. Studies have shown that calorie-restricted food formula or low energy density boosts weight loss drive and aids in weight control (7).
How Much Chia Seeds Per Day To Lose Weight?
A controlled intake of chia seeds helps in losing weight. The presence of essential macronutrients and micronutrients like protein and dietary fiber is very useful for weight reduction during chia seeds consumption.
Also, the low carb density and high calcium presence are the other two factors of chia seeds that promote weight loss. However, chia seeds are high in calories also which can increase weight for surplus consumption.
That’s why maintaining a proper intake of chia seeds is essential to losing weight and avoiding calorie overload. To fulfill this criterion, 30-40 grams of chia seed intake is perfect.
When To Eat Chia Seeds For Weight Loss?
Chia seeds can be consumed at any time. There is no scheduled timeframe for chia seed consumption. It is a wise idea to add chia seeds to your most popular recipe. Some popular chia seed dishes for the morning are:
- Chia seeds with almond butter mix. This combination is perfect for weight loss. It’s because almond is among the best nuts for weight loss.
- Low-carb fruits are high in fiber and aid in weight loss. Chia seed with low-carb fruit helps in weight reduction.
Alternatively, you can go for a chia seed drink which is also beneficial for weight loss. So, what is the best time to drink chia seeds for weight loss? You can drink chia seeds with water before bed for a healthy weight loss.
Also, chia seeds combined with lemon water are a healthy and delicious drink to get rid of excess fat.
Chia seeds are high in essential nutrients and aid in maintaining a healthy lifestyle. These edible seeds are high in dietary fiber, calcium, and protein. All of these nutrients help in healthy weight loss.
Also, the low carb density of chia seeds is another factor behind weight loss. However, too much chia seed consumption may promote weight gain because of high-calorie intake.
As chia seeds are high in calories, surplus consumption boosts the risk of weight gain. To achieve the full weight loss benefit of chia seeds, daily consumption of 30-40 grams is great.
Chia seeds can be added with water or lemon to prepare chia seed drinks. This drink is a very popular weight loss remedy.