Chia seeds have become a go-to food for those looking to live a healthier lifestyle and lose weight. In this article, we will show you how to use chia seeds to lose weight effectively.
What are chia seeds?
Chia is a plant native to Central America with exceptional nutritional properties. Chia seeds are rich in fiber, protein, omega-3 and various minerals such as calcium, magnesium and potassium. They also have the particularity of being very low in calories, which makes them an excellent asset for promoting weight loss.
How Chia Seeds Help Lose Weight?
Soluble fiber:
Chia seeds contain a high amount of soluble fiber , giving them the ability to absorb up to 12 times their volume in water. This characteristic allows the seeds to form a thick gel when ingested. This gel fills the stomach and thus provides a lasting satiety effect, helping to control appetite and reduce cravings.
Proteins:
Chia seeds are also a good source of protein , which is essential for supporting muscle growth and repair. Protein allows for better recovery after physical exercise and promotes the burning of fat rather than muscle.
Calcium:
Calcium is known for its contribution to bone health, but it has also been shown to help in the weight loss process. A 2004 study showed that people who consumed more calcium had a lower body mass index. Chia seeds contain about 5 times more calcium than milk, making them an excellent source to supplement your calcium intake.
How to include chia seeds in your diet?
There are several ways to add chia seeds to your weight loss diet. Here are a few :
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Add them to your drinks: Simply sprinkle a tablespoon of chia seeds into your water, tea or smoothie to enjoy their nutritional benefits. Let sit for 10 minutes to allow the seeds to absorb the liquid and form a gel.
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Incorporate them into your breakfasts: You can mix chia seeds into your yogurt, cereal, porridge or oatmeal at breakfast to add a nice texture and increase your fiber and protein intake.
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Make a pudding: Mix chia seeds with almond, soy or coconut milk, along with fresh or dried fruit and let sit for a few hours or overnight for a healthy and delicious pudding.
Some slimming recipes using chia seeds
Quinoa and chia seed salad
Ingredients :
- 1 cup quinoa
- 1/4 cup chia seeds
- Vegetables cut into small pieces (cucumber, tomato, red pepper, etc.)
- Lemon juice
- Olive oil
- Salt and pepper
Preparation :
- Cook the quinoa according to package directions. Then add the chia seeds and mix well.
- In a salad bowl, combine the quinoa with chia seeds, vegetables, lemon juice, olive oil, salt and pepper.
- Mix well before serving.
Chia Seed Green Smoothie
Ingredients :
- 1 banana
- 1 cup fresh or frozen spinach
- 1 tablespoon chia seeds
- 1/2 cup almond, coconut or soy milk
Preparation :
- In a blender, combine all the ingredients and blend until smooth and consistent.
- Serve immediately to enjoy all the freshness and flavor of the smoothie.
How many chia seeds can you eat per day?
Although chia seeds offer many health benefits, it is important not to consume too many. As a general rule, it is recommended to eat no more than 1 to 2 tablespoons of chia seeds per day, or approximately 20 to 25 grams. Overconsumption of chia seeds can cause bloating, abdominal pain, and digestive problems due to their high fiber content.
Contraindications and precautions
Chia seeds are generally well tolerated, however, certain precautions should be taken:
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Allergies: People allergic to sesame seeds or other types of seeds should avoid chia seeds, as they may cause similar allergic reactions.
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Digestive disorders: If you suffer from intestinal disorders such as irritable bowel syndrome (IBS) or Crohn's disease, consult your doctor before incorporating chia seeds into your diet, as they can potentially worsen your symptoms.
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Anticoagulant medications: Chia seeds have a natural anticoagulant effect due to their omega-3 content. If you are taking blood thinning medications, talk to your doctor before consuming chia seeds to avoid drug interactions.
In short, chia seeds are a healthy and natural option to help lose weight thanks to their exceptional nutritional qualities. Gradually integrate them into your diet by following the advice and recipes presented here to take full advantage of their slimming benefits.
