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Author: Leila Tan|Updated: 23 July 2024
Due to their high nutritional value, chia seeds have become more and more popular as a superfood for weight loss over the years. You can find them in everything from pancakes to smoothies to ice cream on Instagram, or in most of the poke bowl shops along Singapore's CBD street, and they are very healthy and should be part of your plan to lose weight, let's find out why.
1
Tell Me the Science Behind Chia Seeds for Weight Loss.
Chia seeds come from the Salvia Hispanica L. plant, which used to be a major source of food in Mexico and Guatemala. It was first grown for food around 3500 BC, and Aztec gods were given it during religious ceremonies.
Chia seeds have 4g of protein per gram of omega-3 fatty acid (1 oz.). They are not only low in calories and high in fibre, but they also include a variety of critical nutrients such as iron, calcium, manganese, phosphorus, and magnesium. Whole Chia seeds have a high protein content for a plant-based meal. One ounce (28g) of these tiny seeds contains about 4.4g of protein, which is about 10% of the adult RDA. Protein is vital in weight management because it reduces hunger and promotes satiety after meals.
In addition to their high protein and fibre content, chia seeds are distinctive in that when soaked in liquid, they produce a gelatinous coating due to their soluble fibre content. This gel-like fluid can expand in your stomach, making you feel fuller for longer after eating. According to studies, persons who consumed substantial amounts of soluble fibres, such as those contained in chia seeds, lost more weight than those who did not ingest these fibres.
It is vital to highlight that overall dietary habits, rather than any particular food item, determine weight reduction or gain. As a result, chia seeds may provide some weight management benefits when properly incorporated into good eating patterns.
2
What are the Other Health Benefits of Chia Seeds?
A friend of your heart and liver.
Chia seeds are rich in antioxidants that the body needs. Antioxidants protect the chia seed's fragile lipids from damage caused by free radicals, oxygen molecules with an unbalanced quantity of electrons.
Many diseases and the ageing process, including cancer, have been linked to free radical damage. Chia seeds contain a variety of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol. Some research suggests they may benefit your heart and liver in addition to fighting cancer. For instance, caffeic acid has been connected to anti-inflammatory properties, whereas chlorogenic acid has been associated with a drop in blood pressure.
Keep your bones healthy.
Chia seeds are rich in bone-healthy minerals calcium, magnesium, and phosphorus. Bone mineral density is a measure of how strong the bones are, and several observational studies have shown that maintaining healthy levels of this nutrient is crucial.
Calcium is essential for strong teeth, bones, muscles, and nerves, and just one ounce of the seeds provides 18% of your daily calcium needs. Therefore, it is plausible that maintaining bone health through regular consumption of chia seeds.
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3
How Many Chia Seeds Should You Eat A Day?
The recommended amount to consume chia seeds daily is about two tablespoons. This is about 28g every day. Of course, the exact amount you can eat usually depends on your health needs and weight loss goals.
It's important to remember that even though chia seeds can be good for your health if you eat them regularly and in moderation, you should always talk to your doctor before making big changes to your diet because they can interact with some medications or health conditions.
Most people can safely eat up to two tablespoons (28g) per day, which has many nutritional benefits like reducing inflammation, giving you more energy, giving you more minerals, and making your gut microbiome more balanced because it has a lot of dietary fibre. Also, it might help lower levels of bad cholesterol (LDL), which could lower the risk of heart disease.
In the end, it all comes down to finding what works best for you. Everyone's body has different needs, so their diets and workout plans should also be different. If you think adding chia to your diet might be good for you, talk to a doctor first or start with one teaspoon (7g) a couple of times a day and add more as needed until you find the perfect daily balance for your own health needs.
4
How Can I Consume Chia Seeds?
Chia seeds are great for adding texture to baked stuffs like breads and muffins without changing the taste too much. You can also consider adding chia seeds to smoothies and juices, mix them into yoghurt or oatmeal, or sprinkle them on a salad. If you put the seeds in a drink or porridge, they will get a little bigger as you eat, but they will still have a little crunch.
Does that mean I can put chia seeds into water?
Yes! A healthy way to help you lose weight is to drink a glass of chia seed water every day, preferably in the morning. Because chia seeds are high in fibre and can absorb water, drinking chia seed water may help you feel full, reduce your appetite, and stop you from eating too much, which could help you lose weight.
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5
Tell Me Some Magical Recipes to Eat Chia Seeds.
Chia Seed Smoothie
This delicious, nutritious and easy-to-make smoothie is an ideal way to start your day! Packed with protein, fibre and healthy fats from chia seeds, it provides all the energy you need to jumpstart your morning.
Ingredients:
- 1 cup of almond milk - 1/4 cup of chia seeds - 1 tablespoon of honey - 1 frozen banana - 2 tablespoons of natural peanut butter - 2 teaspoons of unsweetened cocoa powder - Ice cubes (optional)
Instructions:
1. First, add the almond milk and chia seeds to a blender – use a high speed blender for best results. Blend until the mixture becomes smooth and creamy. If this takes longer than desired, you can add extra almond milk until the desired consistency is reached. 2. Next, add in the honey, banana, peanut butter and cocoa powder and blend on medium speed until everything is well combined. Make sure to scrape the sides down occasionally so that everything gets mixed together properly. The result should be a thick, silky smooth texture. 3. Optional: Add some ice cubes if you prefer a colder smoothie or wish for an extra refreshing taste! Blend until evenly mixed in with the other ingredients. 4. Serve immediately in glasses or mugs and enjoy! This smoothie can also be stored in an airtight container in the fridge for up to three days - just make sure to give it a good shake before drinking it again as separation may occur during storage.
This chia seeds smoothie is not only delicious but also incredibly healthy; chia seeds are packed with essential vitamins like vitamin E which helps promote skin health as well as omega 3 fatty acids which help support brain function while providing anti-inflammatory benefits too! Additionally they are full of fibre which aids digestion and helps keep you feeling fuller for longer. So what are you waiting for? Get blending now and enjoy this energising yet super healthy drink!
Chia Seeds Muffin
This nutrient dense snack also has numerous health benefits. By combining chia seeds with yoghurt and other berries, you can avoid hunger, which is essential for a healthy diet, and promote weight loss at the same time.
Ingredients:
- 1 ½ cups all-purpose flour - 2 teaspoons baking powder - ¼ teaspoon baking soda - ½ teaspoon salt - 2 tablespoons honey or maple syrup - 1 tablespoon melted coconut oil (or other vegetable oil) - ¾ cup nonfat plain yoghourt - 1/3 cup chia seeds, soaked overnight in water to soften them up - ¼ cup applesauce (or banana puree) - ½ teaspoon vanilla extract Optional: ½ cup of your choice of add ins such as; blueberries, raspberries, chocolate chips etc.
Instructions:
1. Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius). Grease a 12 cup muffin tin with cooking spray or butter and set aside. 2. In a medium mixing basin, combine the flour, baking soda, baking powder and salt. Place aside. 3. In a separate bowl whisk together the honey or maple syrup, coconut oil, yoghourt, soaked chia seeds, applesauce and vanilla extract together until they are well combined. If you are using any add-ins such as berries or chocolate chips, fold them into the wet ingredients too. 4. Slowly pour the wet ingredients into the dry ingredients while stirring until just combined and no more dry spots remain; do not over mix! The batter will be thick. 5. Place even amounts of batter into each greased muffin tin making sure to fill them only halfway full so they have enough room to rise while cooking in the oven without overflowing onto your pan or spilling out of the muffin tin cups themselves. 6. Bake for 18 to 20 minutes or until lightly golden brown on top and when inserted a toothpick comes out cleanly from the centre of the muffins - if not bake for an additional few minutes until it does come out cleanly! 7. Allow muffins to cool for 5 minutes before removing from the pan and transferring to a wire rack to finish cooling completely before serving warm or at room temperature (or store in an airtight container for up to 5 days). Enjoy!
Chia Seed Pudding
Chia seed pudding is a delicious way to consume raw chia seeds. If you like your pudding sweeter, add extra honey or maple syrup to taste when mixing the ingredients. Other flavourings, like cocoa powder, cardamom powder, and so on, can be added for more pleasure and diversity.
When selecting your preferred milk replacement, keep in mind that some are thicker than others, so adjust accordingly. For example, almond milk is thinner than coconut milk, so you may need slightly less liquid for a pudding that is not too runny but still creamy enough.
Ingredients:
- ½ cup chia seeds - 2 cups of your favourite milk (dairy, almond, coconut etc.) - 2 tablespoons of honey or maple syrup (optional) - 1 teaspoon vanilla extract - Pinch of salt - Toppings: fresh fruit, nuts, chocolate chips etc.
Instructions:
1. In a large bowl or jar, combine the chia seeds, milk, honey or maple syrup (optional), vanilla extract and pinch of salt. Whisk everything together until smooth. 2. Cover the bowl with a lid or plastic wrap and place it in the fridge for at least 4 hours or overnight to allow the chia seeds to thicken and absorb all the liquid. Give it a stir every few hours if you can to help it along. 3. Serve the chilled pudding in individual bowls and top each with your desired toppings such as fresh fruit, nuts, chocolate chips etc. Enjoy!
6
Can Eating Chia Seeds Cause Side Effects?
The most common side effect reported when consuming large amounts of chia seeds is gastrointestinal discomfort such as bloating, gas and diarrhoea. This can be due to the high fibre content found in chia seeds, as they contain both soluble and insoluble fibres which can result in an increase in the bulk of stool if not enough fluids are consumed alongside them.
Another potential issue with over-consuming chia seeds is that they contain a large amount of Omega-3 fatty acids known as ALA (Alpha Linoleic Acid). While these are essential fatty acids for good health, too much ALA can cause a build up leading to inflammation, especially for those who already have existing inflammatory conditions such as arthritis or joint pain.
Consuming large amounts of chia seeds oil may also cause mild skin irritation such as rashes or itching due to its high concentration of phenolic compounds. Additionally, over-consumption could lead to increased risk of bleeding and bruising due to the natural blood thinning effects caused by eating lots of Omega-3 fatty acids. It's also best to spread out your intake throughout the day rather than consuming all at once. This will help minimise any potential side effects that come from eating too much at once.
However, this may upset those who are not able to enjoy chia seeds much to aid weight loss. Sprinkle chia seeds are easy steps, but following another calorie restricted diet might be too painful for those who wish to just keep things simple on their weight loss diet plan. Thankfully, there are always other options to help you achieve significant weight loss, without needing you to amend your routines much!
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7
The Best Alternative To Aid Your Chia Seeds for Weight Loss Journey.
MediSculpt Body Sculpting Treatment by New Beauty is one of the non-invasive and non-surgical fat reduction procedures that makes use of High-Intensity Focused Electro-Magnetic (HIFEM) technology, which generates electromagnetic waves to induce muscle contractions. Muscle contraction is triggered by the direct stimulation of motor neurons by these 7cm deep waves. Like exercise, the effect of voluntary muscular contraction is to reduce fat and improve muscle tone and definition. Muscle grows with time, and the metabolism flushes out the fat cells you've been targeting.
MediSculpt can be used on multiple areas of the body, including the stomach, thighs, and buttocks. With this noninvasive fat reduction and muscle growth procedure, you can say goodbye to the gym and all the aches and pains that come with it. In contrast to the majority of body contouring operations, this treatment plan would optimise the impacts on your waistline and metabolic rate to destroy fat cells and increase muscle mass. As a result, it is something that would compliment your chia seeds diet plan very well. Try it today to elevate your diet plan and achieve better weight loss results!
FAQ
Is it true that chia seeds can prevent the formation of blood clots?
A study that was published in the Journal of Food Science and Technology found that chia seeds are an excellent source of omega-3 fatty acids. This helps minimise people's risks of developing cardiovascular ailments as well as blood clots.
Does chia seeds help you lose tummy fat?
Yes, research indicates that chia seed ingestion decreases visceral adipose tissues, popularly known as abdominal fat.
Who should avoid chia seeds?
It is best to steer clear of consuming chia seeds even it has tons of health benefits if you are currently taking any of the following medications: anticoagulants and antiplatelets (prevent blood clots), anti-hypertensive (treats high blood pressure), anti-cancer, or antioxidants. Chia seeds have the potential to interact negatively with each of these medications.
How can I combine my chia seed diet with MediSculpt Body Sculpting Treatment?
Toning the waistline, increasing fat metabolism rate for destroying excess fat cells, relieving muscle soreness, and improving rectus abdominal separation are all possible side effects of the MediSculpt Lose Fat and Build Muscle Treatment, which also helps reduce stubborn and excess fat layer shape while increasing muscle mass appearance. These physical changes will assist people of both sexes in achieving and maintaining a healthy physique and way of life.
How long does the treatment take?
In just 30 minutes per session, the MediSculpt Body Sculpting Treatment can eliminate stubborn fat and improve muscle tone and strength. Because it uses electromagnetic waves to kill fat cells while also toning and strengthening the appearance of muscle, this body sculpting therapy also has a short recovery time.
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