Do you want to lose weight in a healthy way? If so, you should try drinking chia seed water for weight loss! Chia seeds are known for their health benefits, including weight loss. When combined with water, they form a gel that helps keep you feeling full for longer. In this blog post, we will discuss the benefits of drinking chia seed water for weight loss and provide some recipes for you to try.
Contents
What Are Chia Seeds?
Chia seeds are small, black seeds that come from the Salvia hispanica plant. They are native to Mexico and Guatemala and have been used for centuries by the Aztecs and Mayans. Chia seeds were even known as “running food” because of their ability to sustain energy levels. Today, they are considered a superfood due to their high nutrient and antioxidant content.
Nutrients in chia seeds
Chia seeds are a good source of the following nutrients:
Fiber
Chia seeds are high in fiber, with one ounce (28 grams) providing 11 grams. This is important for weight loss because fiber helps keep you feeling full and satisfied after eating. It also helps slow down the absorption of sugar into the bloodstream, which can help prevent spikes in blood sugar levels.
Protein
Chia seeds are a good plant-based source of protein. One ounce (28 grams) provides four grams of protein. Protein is important for weight loss because it helps you feel full and satisfied after eating. It also takes longer to digest than other nutrients, which means it can help you stay fuller for longer periods of time.
Omega-three fatty acids
Chia seeds are a good plant-based source of omega-three fatty acids. One ounce (28 grams) provides five grams of omega-three fatty acids. Omega-three fatty acids are important for weight loss because they help reduce inflammation and promote a healthy appetite. They are also beneficial for heart health and brain function.
Antioxidants
Chia seeds are high in antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause damage to cells, leading to inflammation. Antioxidants help neutralize free radicals and reduce inflammation.
Calcium
Chia seeds are also a good plant-based source of calcium. One ounce (28 grams) provides 18% of the Daily Value (DV) for calcium. Calcium is important for weight loss because it helps regulate hunger hormones, which can help reduce cravings and overeating.
Chlorogenic acid
Chia seeds contain chlorogenic acid, which is a compound that has been shown to boost metabolism and promote weight loss. Chlorogenic acid helps reduce the absorption of sugar into the bloodstream and promotes the burning of fat for energy.
These nutrients work together to promote weight loss by helping you feel full, satisfied and energized. Additionally, they help reduce inflammation and regulate hunger hormones.
Benefits Of Chia Seed Water In Weight Loss
Chia seeds have a number of health benefits, including weight loss. Let’s take a closer look at some of the science-backed benefits of chia seeds.
Help you feel full
One study in 15 people showed that chia seeds can help you feel full and reduce hunger. The participants ate either a meal containing 37 grams of chia seeds or a control meal without chia seeds. Those who ate the chia seed meal reported feeling fuller and had less desire to eat over the next four hours.
Another study in 20 obese adults showed that adding 30 grams of chia seeds to breakfast reduced hunger levels and increased feelings of fullness after lunch. Additionally, those who added chia seeds to their breakfast consumed 12% fewer calories at lunch than those who did not eat chia seeds.
Boosts metabolism
Chia seeds contain a compound called chlorogenic acid, which has been shown to boost metabolism and promote weight loss. Chlorogenic acid helps reduce the absorption of sugar into the bloodstream and promotes the burning of fat for energy. One study in 30 people showed that those who took a supplement containing chlorogenic acid lost an average of five pounds (two kilograms) more than those who did not take the supplement.
Another study showed that taking a chia seed supplement increased metabolism by as much as 12% over a 24-hour period. This increase in metabolism may help you burn more calories and promote weight loss.
Reduces inflammation
Chia seeds are high in antioxidants, which help protect the body against damage from free radicals. Free radicals are unstable molecules that can cause damage to cells, leading to inflammation. Antioxidants help neutralize free radicals and reduce inflammation. One study showed that chia seeds can help reduce markers of inflammation in people with type II diabetes.
Another study found that taking a chia seed supplement reduced inflammation in people with rheumatoid arthritis. These studies suggest that chia seeds may help reduce inflammation, which is linked to weight gain.
Regulates hunger hormones
Calcium is important for weight loss because it helps regulate hunger hormones, which can help reduce cravings and overeating. One study showed that calcium from chia seeds was more effective at reducing appetite and promoting weight loss than calcium from milk.
Additionally, chia seeds contain a compound called alpha-linolenic acid, which has been shown to reduce levels of the hunger hormone ghrelin. This may help reduce hunger and promote weight loss.
Easy to add into your diet
Chia seeds are easy to add to your diet. They can be eaten whole or ground into a powder and added to smoothies, yogurt, oatmeal, or baked goods. Additionally, chia seeds can be soaked in water or juice to create a gel-like substance that can be used as an egg replacement in recipes. It is important to drink plenty of water when eating chia seeds, as they can absorb large amounts of water and expand in the stomach
Fight Cravings
If you’re trying to lose weight, fighting cravings can be key. Chia seeds may be able to help with that. One study showed that participants who ate chia seeds felt fuller throughout the day and had less desire to eat than those who didn’t. Additionally, chia seeds are high in fiber and protein, both of which have been shown to help reduce cravings.
How to Make Chia Seed Water
Chia seed water is a great way to help lose weight. The seeds can help you feel full, reduce hunger, and regulate hunger hormones. Additionally, chia seeds are high in fiber and protein, both of which have been shown to help reduce cravings.
Ingredients
- One cup of water
- Two tablespoons of chia seeds
- Optional: flavorings like lemon juice, mint leaves, or a splash of fruit juice
Instructions
- Bring the water to a boil.
- Add the chia seeds and let them sit for about five minutes.
- Remove from heat and add your desired flavorings.
- Let the mixture cool or drink it warm. Enjoy!
If you find the texture of chia seeds unappealing, you can also blend all ingredients together until smooth. Just be sure to have this weight loss drink of chia seed water right away so the chia seeds don’t have a chance to gel up.
Other Chia Seeds Recipes To Enjoy
If you’re looking for ways to add chia seeds to your diet, there are plenty of recipes out there. Here are a few of them:
Chia Seed Pudding
Ingredients
- One cup of milk (dairy or non-dairy)
- One/two cup chia seeds
- Three tablespoons honey or agave nectar
- Optional: one teaspoon vanilla extract, cinnamon, or other spices
Instructions
- Mix all ingredients together in a bowl.
- Let the mixture sit for about five minutes to allow the chia seeds to absorb the liquid.
- Stir again and then put in the fridge for at least an hour. Serve cold. Enjoy!
Chia Seed Pancakes
Ingredients
- One cup of flour
- Two tablespoons of sugar
- One tablespoon of baking powder
- One/two cup chia seeds
- One egg, beaten
- One cup of milk (dairy or non-dairy)
- Two tablespoons of oil or melted butter
Instructions
- Preheat a griddle or frying pan over medium heat.
- Mix the dry ingredients together in a bowl.
- Add the chia seeds and stir to combine.
- In another bowl, whisk together the egg, milk, and oil.
- Add wet ingredients to dry ingredients and mix until well combined.
- Scoop batter onto the griddle or frying pan, using about ¼ cup for each pancake.
- Cook for one to two minutes per side, or until golden brown.
- Serve with your favorite toppings and enjoy!
Lemon Chia Seed Muffins
Ingredients
- One and ½ cups of flour
- One/two cup sugar
- One tablespoon baking powder
- One/two teaspoon salt
- One/two cup chia seeds
- Zest of one lemon
- Juice of one lemon
- One egg, beaten
- ½ cup oil or melted butter
Instructions
- Preheat the oven to 350 degrees F.
- Line a muffin tin with paper liners.
- In a large bowl, mix together the dry ingredients.
- In another bowl, whisk together the egg, lemon juice and zest, and oil.
- Add wet ingredients to dry ingredients and mix until well combined.
- Scoop batter into prepared muffin tin, filling each liner about ¾ full.
- Bake for 18-20 minutes, or until a toothpick comes out clean when inserted into the center of a muffin.
- Allow to cool for a few minutes and then enjoy!
Strawberry Chia Seed Jam
Ingredients
- One cup of strawberries, hulled and diced
- Two tablespoons of chia seeds
- Two tablespoons of honey or agave nectar
Instructions
- Place strawberries in a medium bowl.
- Use a fork or potato masher to mash the strawberries until they’re the desired consistency.
- Stir in chia seeds and honey.
- Let the mixture sit for about 15 minutes to allow the chia seeds to absorb the liquid.
- Stir again and then transfer to a jar or container. Store in the fridge for up to two weeks. Enjoy!
Chia Seed Oatmeal
Ingredients
- One cup of milk (dairy or non-dairy)
- One/two cup oats
- One tablespoon of chia seeds
- Two tablespoons of honey or agave nectar
- Optional: one teaspoon vanilla extract, cinnamon, or other spices
Instructions
- Bring the milk to a boil.
- Add oats and let them cook for about one minute.
- Remove from heat and stir in chia seeds, honey, and desired spices.
- Let the mixture sit for about five minutes to allow the chia seeds to absorb the liquid. Serve warm. Enjoy!
Chocolate Chia Seed Bark
Ingredients
- One/two cup chia seeds
- One/three cup cocoa powder
- One/two cup milk (dairy or non-dairy)
- ¼ cup honey or agave nectar
- Optional: one teaspoon vanilla extract, cinnamon, or other spices
Instructions
- Mix chia seeds, cocoa powder, milk, honey, and desired spices together in a bowl.
- Line a baking sheet with parchment paper.
- Pour the mixture onto the prepared baking sheet and spread into an even layer.
- Place in the fridge for about an hour to allow it to harden.
- Once hardened, break into pieces and enjoy!
Chia Seed Smoothie
Ingredients
- One cup of milk (dairy or non-dairy)
- One banana, frozen
- One tablespoon chia seeds
- Optional: one teaspoon honey or agave nectar, vanilla extract, cinnamon, or other desired spices
Instructions
- Blend all ingredients together in a blender until smooth. Enjoy immediately!
Chia Seed Breakfast Bowl
Ingredients
- One cup of cooked quinoa or rice
- One/two cup berries
- One tablespoon chia seeds
Instructions
- Mix together cooked quinoa or rice, berries, and chia seeds.
- Serve chilled or at room temperature. Enjoy!
As you can see, there are many different ways that you can incorporate chia seeds into your diet in order to help lose weight. Whether you add them to a smoothie, oatmeal, muffins, or even pancakes, these little seeds pack a big punch when it comes to helping you reach your weight loss goals. So next time you’re looking for a little something extra to help give you a boost, try adding some chia seeds into your favorite recipes
Are There Any Limitations?
Just like with anything else, it is important to know the limitations of chia seeds before consuming them. If you have any allergies, it is always best to consult with your doctor first. Additionally, if you are pregnant or nursing, it is recommended that you speak with your healthcare provider before adding chia seeds into your diet. Other than that, there are no known side effects of consuming chia seeds.
Some other limitations to keep in mind are:
- Eat them in moderation
- Don’t overdo it with the chia seed water
- Be careful with the sugar content in recipes
- Choose healthy recipes that incorporate chia seeds
- Choose low-calorie options when possible
If you stick to these guidelines, then you’ll be on your way to reaping all the wonderful benefits that chia seeds have to offer!
Conclusion
If you’re looking to shed a few pounds, then drinking chia seed water should most definitely be part of your weight loss plan. Not only does it boost your metabolism and help suppress your appetite, but it’s also packed full of fiber and antioxidants – both of which are essential for good health.
Additionally, incorporating chia seeds into other recipes is a great way to make sure you’re getting all the nutrients your body needs. So next time you’re looking for a little something extra to help give you a boost, try adding some chia seeds into your favorite recipes!
For more such healthy foods and weight loss tips, you can choose to contact Mantra Care. We can help you develop a healthy weight loss program that is tailored to your specific needs and goals. You can also get in touch with our nutrition experts and expert dietitians through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. Mantra Care is here to help you on your journey to a healthier, happier life! Contact us today to get started.
