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Author: Leila Tan|Updated: 23 July 2024
The plant Salvia Hispanica, which grows in Mexico and Guatemala, has tiny black seeds that are called chia seeds. Ancient societies have used them for thousands of years because they are good for your health and can help you stay healthy. Chia seeds are full of fibre, protein, vitamins, minerals, omega-3 fatty acids, and phytochemicals. People have called them a "superfood" that can help with many health problems, including weight loss. But with all the new foods and supplements we have nowadays, is chia seed still a good choice?
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How Health Benefits of Chia Seeds Promote Weight Loss
Be it chia seed pudding, chia seed water or any other form, it's never harmful to sprinkle chia seeds into whatever food you have in your weight loss diet plan. Here's why eating or drinking chia seeds can help you with weight loss.
They are the king of dietary fibre.
They have a lot of fibre. Nearly 10g of fibre are in two tablespoons of chia seeds, which is about 40 percent of the suggested daily amount. Fibre makes you feel full longer, cuts your hunger, and keeps you from eating too much. Good bacteria in your gut are also fed by fibre, which can help your digestion and metabolism.
Consuming chia seeds gives you energy.
You can find about 4g of protein in two tablespoons of chia seeds. Protein is important for building and keeping muscle strength. Protein also speeds up your metabolism, which helps you burn more calories all day long. Protein also helps you keep your lean body mass even as you lose fat, which is good for your health and body structure.
A good source of omega-3 fats.
They have a lot of omega-3 fats. Chia seeds are one of the best plant sources of omega-3 fatty acids. These acids are anti-inflammatory and can help lower your blood pressure, cholesterol, and triglycerides. Omega-3 fatty acids can also change your hormones and nerves, which can affect how you feel, how stressed you are, and how hungry you are.
They contain lots of antioxidants.
Chia seeds have many antioxidants that can help protect your cells from oxidative stress and inflammation, which can lead to obesity and chronic illnesses. Antioxidants can also make your immune system stronger and keep you from getting sick, both of which can slow down your weight loss.
They are really, really versatile.
Soaking chia seeds will enable you to get a gel-like structure and a mildly nutty flavour. You can use them to make pudding, smoothies, oatmeal, breakfast bars, salads, soups, and more. You can also sprinkle them on yoghurt, cereal, or fruit to add a crunchy and healthy boost.
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Having Them in Your Meal is Good, ButToo Much Can Be A Problem
Of course, healthy benefits can turn the other way round if you "sprinkle" a little too much, or when you try to spam it to maximise your weight loss efforts. Here's why you should keep the amount in check:
There are a lot of calories in them.
As mentioned above, the number of calories in two tablespoons of chia seeds isn't a lot by itself, but it can add up quickly if you eat too many. You should only eat one or two servings per day and change the number of calories you eat to match.
They can make your stomach uneasy.
Some people might get bloated, have gas, or have diarrhoea if they eat too many chia seeds or are not used to them. This is because chia seeds soak up a lot of water and grow in your stomach and intestines. To avoid this, start with small amounts and gradually raise them. You should also drink a lot of water to keep things moving smoothly through your digestive system.
They can affect how some medicines work.
Chia seeds can lower your blood sugar, which can be good for people with diabetes but can also make some diabetes drugs less effective. Chia seeds can also lower your blood pressure and make your blood thinner, which can be a problem for people who take blood pressure or blood-thinning medicines. Before adding chia seeds to your diet, you should talk to your doctor if you are taking any kind of medicine.
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Considering All These Factors, Can Chia Seeds Still Promote Weight Loss?
The answer really varies among individuals. Chia seeds are not a magic bullet that will make you lose weight without you having to do anything. They are a healthy addition to a well-balanced diet and lifestyle and can help you lose weight in more than one way. If you use them smartly and as part of a healthy food and way of life. Chia seeds are not a magic cure for being overweight, but they can help you lose weight in some ways. But you shouldn't count on them alone or think they'll do miracles if you don't change what you eat or how much you exercise.
Also, they are not a replacement for a balanced diet that includes a range of fruits, vegetables, whole grains, lean proteins, and healthy fats. They also can't take the place of daily exercise that challenges your muscles and heart. To lose weight in a healthy way, you need to create a calorie balance by eating less than you burn.
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How to Create a Calorie Balance with Chia Seeds?
One of the most important things to do to lose weight is to create a "calorie balance," which means to eat less than you burn. The 2020-2025 Dietary Guidelines for Americans say that if you cut 500 to 750 calories a day, you can lose 0.5 to 0.7kg a week. But cutting back on calories can be hard and make you hungry, crave food, and feel tired. Chia seeds can help with this.
Thankfully, eating chia seeds can help you to achieve this in lots of ways. One of the best things about chia seeds for weight loss is that they can soak up water and turn into a gel in your stomach. This can make you feel full longer and make you less hungry.
You can add chia seeds to smoothies, muesli, yoghurt, sauces, soups or baked goods to help you lose weight. You can also make chia pudding by putting chia seeds in milk or plant-based milk overnight and topping it with your favourite things in the morning. The suggested daily amount of chia seeds is about 1.5 tablespoons (20g), which gives you about 138 calories, 9g of fat (mostly omega-3s), 10g of fibre, and 5g of protein.
By adding chia seeds to your diet, you can eat less than you burn and still feel full and energised. Chia seeds are a flexible and healthy food that can help you reach your weight loss goals.
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Tips to Enjoy Your Chia Seeds "Responsibly"
One of the finest ways to enjoy chia seeds is to use them to make a delicious and nutritious beverage. To help you prepare the most effective chia seed drink for slimming down, consider the following:
-Select organic chia seeds that have been verified as safe by a reputable organisation. Organic chia seeds are free of harmful chemicals including pesticides, fertilisers, and other additives. -Blend or shake the chia seeds with the beverage of your choice. You can use whichever liquid best suits your taste and dietary needs, be it water, milk, almond milk, coconut milk, soy milk, juice, or something else entirely. Add ice cubes to your drink if you prefer it very cold. -Improve the flavour of your chia seed beverage by mixing in some herbs, spices, or other flavourings that come from nature. You can use everything from honey to maple syrup to agave nectar to stevia to vanilla extract to ground cinnamon to ground nutmeg to ground ginger to fresh lemon juice or lime juice. Fruits, nuts, seeds, and granola are great additions for texture and nutrition. -Drinking a chia seed drink is a great option for any meal of the day, from breakfast to snack time to dessert. You can drink it right away, or chill it for up to 24 hours in the fridge. To save for later use, mix a large batch and freeze it in ice cube trays.
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Methods You May Try to Make Your Chia Seeds Work Better
Weight loss is a long way for many of us, and in Singapore, all we need is speed and efficiency. Thus, if you are seeking a faster way to reduce annoying areas like belly fat or arm fat, combining chia seeds consumption with these suggestions might make a difference.
CoolShaping
CoolShaping is a non-invasive fat freezing treatment that uses extreme cold to break down fat cells and get rid of fat pockets without hurting the tissues around them. A device with panels or cups is put on top of your skin around the area the surgeon needs to work on. The device then drops the temperature enough to freeze the fat cells and kill them. Muscle, skin, and nerve cells are not harmed because they freeze at lower temperatures than fat cells.
Laser therapy
Use of a laser It uses controlled heat to break up the fat under the skin. During laser treatment, the targeted fat tissue is warmed up until the fat cells start to break down. At the same time, a cooling function makes sure that your skin doesn't get hurt.
Ultrasound
Ultrasonic fat removal uses ultrasound waves to coagulate fat cells before a small probe is used to remove them. Ultrasonic fat removal is less invasive than cosmetic surgery because the cannulas can be moved quickly and smoothly under the skin to remove fat. This is different from surgical liposuction, which uses bigger cannulas to remove thick, solid fat.
Radiofrequency
Radio frequency technology can be used to shape the body without surgery. It works by applying heat to the skin, which reduces cellulite, wrinkles, and lines on the face and body. It gets rid of cellulite by targeting fat cells right under the skin with radio frequency energy. After the fat cells are destroyed, the body absorbs and digests the leftover lipid liquid. This makes the skin smoother and firmer where cellulite used to be.
Red light therapy
Red light therapy is one of the newest ways to get rid of fat without surgery that has been allowed by the FDA. For the treatment, you need a special lamp that sends certain wavelengths of light through the skin. The laser forces certain fat cells to make tiny holes through which some of their contents can leak out. The fat cells then get smaller, which leads to the desired fat loss.
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Conclusion
In conclusion, weight loss treatments like Coolshaping are a good complement to chia seeds. Because of their high content of fibre, protein, omega-3 fatty acids, and antioxidants, chia seeds have been shown to have beneficial effects on weight management, glucose tolerance, and metabolic rate, whereas Coolshaping is a non-invasive process that uses a device to apply regulated cold to the problem areas, thereby freezing and killing fat cells which can help you to achieve better and longer-lasting weight loss outcomes.
FAQ
What is fibre and why is it good for you?
Dietary fibre is the part of plant foods that your body can't break down or use, it is also a key part of a healthy diet that can help avoid or treat a number of health problems. It mostly stays the same as it moves through your digestive system. It helps you have normal bowel movements, lowers your cholesterol, and lowers your risk of heart disease, diabetes, and some cancers. Fibre in your diet also makes you feel fuller for longer, which can help you keep your weight in check.
How much fibre do you need in your diet, and where can you get it?
For people, the daily recommended amount of fibre is 25g for women and 38g for men. Most Americans, though, only get about half of that. You can eat more fruits, veggies, whole grains, beans, nuts, and seeds to get more fibre. Raspberry, pear, apple, oatmeal, barley, lentil, black bean, nut and chia seed are all foods that are high in fibre.
What kind of plant family is mint, and what are its benefits?
The mint family, or Lamiaceae, is a big group of plants that includes herbs like mint, basil, rosemary, thyme, oregano, sage, lavender, and lemon balm. These herbs have different healing qualities that can help with things like digestion, inflammation, pain relief, stress relief, and improving your mood. They can also protect your cells from damage and infections because they have antioxidant and antibacterial properties.
How does the mint family affect controlling blood sugar?
Some studies have found that some plants in the mint family may help keep blood sugar levels in check. For example, mint may lower blood sugar by making the body make more insulin and making it more sensitive to insulin. Basil may also lower blood sugar because it stops enzymes from turning carbs into glucose. Rosemary may stop spikes in blood sugar by making it take longer for the body to absorb glucose.
How can the mint family help you control your blood sugar better?
Adding fresh or dried herbs from the mint family to your meals or drinks can help you control your blood sugar better. For example, you can sprinkle mint leaves on your fruit salad or yoghurt, add basil to your pasta sauce or salad dressing, or make rosemary tea with honey and lemon. You can also take these herbs as vitamins or extracts if your doctor or chemist tells you to. But be careful not to take too much of these herbs because they may interact with some drugs or cause side effects like allergic reactions or stomach upset.
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