Here are the benefits of chia seeds for weight loss and how to enjoy them!

Nowadays, we pay more and more attention to food. The drive towards a healthier and more balanced menu is turning into a way of life for people of all ages and from every corner of the globe. So, you may have already waited to talk about superfoods or in other words products that have several virtues on the human organism. In our article of the day, we stop on such a miraculous ingredient, namely chia. On the threshold of summer, it is not surprising that we focus on the benefits of chia seeds for weight loss. Let’s discover together everything you need to know about this famous food and how to easily integrate it into your daily life.

The seeds are a perfect addition to the balanced diet

Since ancient times, the edible seeds of the so-called chia plant have been eaten. The latter, also known as Salvia Hispanica, comes from the warm regions of Mexico. It is a flowering species belonging to the Lamiaceae family. The word chia, on the other hand, comes from folklore and means strength. The Aztecs consumed it as a food that boosts the body’s energy. Today, it is given the title of superfood in view of its many virtues.

The Salvia Hispanica plant comes from Mexico

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Where to find chia seeds?

Now, you can find chia in almost every health food store. Grocery stores and organic shops are also a suitable option. The third alternative is of course the canvas. More and more seed brands offer a wide range of products including chia.

Currently available in almost every store

The benefits of chia seed

This miraculous food, as tiny as it is, is extremely rich in nutrients, minerals and fiber. It is thus praised for its various virtues on the body, among which:

• thanks to its antioxidant properties, it reduces the risk of diseases including heart problems or cancer;
• the fiber content on its part contributes to the decrease in blood pressure;
• its components (including omega-3 fatty acids and vitamins – magnesium, calcium, phosphorus) help bones and good management;
• fiber can help control blood sugar;
• protein and fiber are considered an important factor in fitness.

This last point is moreover the great subject of interest recently. This is why our editorial team has decided to devote an entire article to it. To learn more about the properties of chia seeds and their potential effects on weight loss, we share with you an overview of the most important qualities.

A mini-food with multiple virtues for the body

The benefits of chia seeds for weight loss

Before examining the virtues of the edible plant, it is important to make a clarification. Here, we are not talking about magic powers that will make you lose a few pounds in no time. Rather, it is a healthy supplement that could bring positive effects to a balanced diet.

Focus on the strengths related to fitness

Fibers that boost satiety

Fiber is very important for gut health and overall metabolism. With their high carbohydrate content, chia seeds are thus considered beneficial for weight loss. This is explained by the feeling of satiety they create in the body. Indeed, these seeds can absorb a large quantity of water (about ten times greater than their weight).

A longer feeling of satiety

Omega-3 fatty acids promote belly fat loss

Besides fiber, chia is rich in omega-3 fatty acids. The latter turn out to be important in the fight against fat. Omega-3s are commonly known for their potential weight loss benefits. This could be due to their ability to reduce symptoms of metabolic syndrome. Thus, although we are talking about rather modest results, the consumption of chia could remove a few centimeters from the waist and promote the reduction of belly fat.

Seeds rich in omega-3

Rich in antioxidants

Another important component of chia seeds are antioxidants. They are considered beneficial for cardiovascular health because they neutralize free radicals. But what does it have to do with being overweight? Antioxidants play a protective role against the risk of heart disease. They on their part are a key factor associated with obesity.

Antioxidants contribute to the proper functioning of the body in general

Source of protein

Protein is a staunch ally in the fitness mission. Normally, foods high in fat and carbohydrates can easily be replaced with protein. Thus, the production of the hormone responsible for the feeling of hunger/satiety is reduced. So we eat less. What is more, the sufficient amount of protein consumed prevents muscle loss during workouts.

To sum up, chia seeds will not work miracles with the figure if all efforts to lose weight are limited to their consumption. Nevertheless, it is a perfect complement to a balanced and healthy diet. The protein and fiber content promotes the feeling of satiety. Omega-3s and antioxidants, on the other hand, help the functioning of the metabolism and can contribute to avoiding different health problems, including obesity.

Chia seeds are a source of protein

Chia seed: daily use/recommended dosage

As with most things, moderation is an important factor in staying within the framework of healthy eating with positive effects on the body. The recommended dose of chia seeds is about 1 to 2 tbsp. at s. per day. This in combination with good hydration to avoid side effects in relation to digestion.

Consume one to two tablespoons of chia seeds daily

What to do with chia seeds?

There are plenty of ways to incorporate the superfood into your daily routine. Normally, the seeds can be added to drinks (smoothies, flavored water), healthy and low-calorie desserts (eg pudding or frozen yogurt), salads and various healthy snacks. Below are some simple recipes to try.

Different ways to incorporate this superfood into your menu

The famous Fresca chia seed drink

Lately, we come across the drink called Chia Fresca everywhere in the networks. This is a healthy alternative to classic lemonade for the summer season. This drink is not only delicious, but can boost metabolism if consumed on an empty stomach in the morning. Here’s how to prepare it.

Ingredients :

• a glass of water
• the juice of a lemon
• 1 C. c. chia seeds
• a slice of lemon
• a few mint leaves
• sweetener (optional)

Preparation :

1. Pour the lemon juice into the water.
2. Add the chia seeds and let soak for ten minutes.
3. Garnish with a slice of lemon and mint leaves.

A simple and very popular drink

Easy Chia Pudding Recipe

Ingredients :

• 1 cup vegetable milk
• 2 tbsp. at s. chia seeds
• sweetener (optional)
• vanilla extract (optional)
• fresh fruits

Preparation :

1. In a glass jar or bowl, mix the milk with the chia. If you use sweetener or vanilla, add them to the preparation as well.
2. Leave everything to rest in the fridge (ideally overnight).
3. Garnish with fresh fruit (eg berries).

Simple and healthy dessert to treat yourself without remorse

Iced tea idea

Ingredients :

• a cup of water
• 1 bag of black tea
• 1 C. at s. freshly squeezed lemon juice
• ½ tsp. at s. chia seeds
• sweetener and ice cream (optional)

1. Boil the water, then add the black tea bag and leave to infuse for about ten minutes.
2. Remove tea bag and add chia seeds with lemon juice (plus sweetener, if using).
3. Put in the fridge for about twenty minutes.
4. Garnish with a slice of lemon, mint and ginger (if desired).

Note: Do not put chia seeds in hot tea, otherwise they will clump together.

A refreshing drink, ideal for summer

Easy granola bars with slimming seeds

Ingredients :

• 2 tbsp. at s. chia seeds
• 2 tbsp. at s. sunflower seeds (toasted or raw)
• 2 tbsp. at s. flax seeds (ground or whole)
• 2 tbsp. at s. hemp seeds
• 1/4 maple syrup
• 1/4 cup peanut butter
• 1/2 cup raw nuts (almonds, pecans), coarsely chopped
• 1 cup pitted dates
• 1 1/2 cup rolled oats

Preparation :

1. Toast the rolled oats and nuts at 180 C for 15 minutes (or until golden).
2. In a food processor, pulse the dates for 1 minute.
3. In a bowl, combine the toasted oat and nut mixture. Add the date paste and all the seeds.
4. Heat the peanut butter with the maple syrup over low heat.
5. Pour the liquid over the dry mixture. Mix well.
6. Cover a small baking dish with parchment paper.
7. Pour the mixture and flatten.
8. Put in the fridge for half an hour.
9. Take out of the fridge and cut into pieces.

A healthy snack to prepare in minutes