Finding out how much chia seeds per day for weight loss is easy when you have the right tools. But there’s so many conflicting reports out there it’s insane. Chia seeds are known as a superfood because of their great nutritional value. If you are looking forward to consuming them, it is recommended to know how much chia seeds can be consumed every day, before they can prove to be more effective in your weight loss goals.
How Much Chia Seeds Per Day For Weight Loss
Chia seeds have even been called a superfood in recent years. Claims abound about the health benefits, including that they may help you lose weight. But can they really help shrink your waistline? Read on to find out.
What are chia seeds?
Chia is actually a native of Mexico and a member of the mint family. Chia seeds are a pseudograin that are eaten like whole grains. They are therefore the carbohydrate-rich seeds of a plant other than grass. Chia seeds enlarge and produce a thick gel when they come into contact with liquid.
Chia seeds were allegedly a staple of the diets of the Aztecs and the Mayans, but they were eventually outlawed due to their ritualistic religious use. They have had a modest following for the past century or so, but they have just returned to the market as a potential superfood.
Do chia seeds help you lose weight?
There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.
Chia seeds provide almost 10 grams of fiber in two teaspoons. That amounts to about 40% of the daily recommended intake. Weight loss has been correlated with fiber-rich diets. According to 2015 research, consuming 30 grams of fiber daily may aid in weight loss on par with sophisticated diet plans.
But here’s the catch. Studies contradict the hype. Human studies on chia seeds and weight loss are scarce. Chia seed benefits on weight loss and disease risk factors were examined in a 2009 study.
For the study, 25 grams of ground chia seeds mixed with water were given to 90 overweight or obese adults before their first and last meals. Unfortunately, the findings revealed no difference in body mass, body composition, or risk factors for diseases.
Chia seeds have a significant calorie and fat content as well. There are 138 calories and 9 grams of fat in two tablespoons. (1 gram saturated). Chia seeds, when consumed in moderation, may increase your sense of fullness and decrease your propensity to overeat. However, if you have too many throughout the day, you risk exceeding your daily calorie allowance.
Chia seeds and heart health
Chia seeds are frequently promoted as being heart-healthy because, despite their small size, they contain a lot of omega-3 fatty acids. Alpha-linolenic acid, however, makes up the majority of the omega-3 fatty acids in chia seeds. (ALA).
According to a 2012 analysis, ALA-rich meals and supplements may lower your risk of developing coronary heart disease and the metabolic syndrome. However, at least one study discovered a link between high ALA levels and a higher risk of cardiac arrest.
Out of the 16 research that were examined, only half endorsed the health advantages of ALA. More study is required.
Other chia seed health benefits
Chia seeds pack a lot of nutrition in a tiny package. Here are some of the benefits:
Pros
- According to one study, chia seeds are almost two times higher in antioxidants than previously thought. Antioxidants help prevent cell damage caused by free radicals in the body.
- Two tablespoons of chia seeds have 4.7 grams of protein.
- They’re also gluten-free. This makes them a popular protein source for people with celiac disease or whole grain sensitivities.
Although chia seeds are a fantastic source of calcium, they don’t contain many vitamins. Despite conflicting study findings, it is obvious that calcium supports good metabolic function as well as strong bones and teeth.
Additionally, chia seeds have no cholesterol. They don’t contain many vitamins, but they are an excellent source of a number of minerals, including:
- calcium
- phosphorous
- manganese
- zinc
- copper
Ways to use chia seeds
Chia seeds are a great source of calcium, however they are deficient in vitamins. Despite contradictory research results, it is clear that calcium promotes healthy metabolic function in addition to strong bones and teeth.
Chia seeds don’t contain any cholesterol, either. They don’t have a lot of vitamins, but they are a great source of several minerals, such as:
Try adding chia seeds to:
- smoothies
- oatmeal
- salads
- salad dressing
- yogurt
- soups or gravy
- muffins
- homemade bread
- baked goods in place of eggs
- chia pudding
When using chia seeds, remember the more seeds you use and the longer they sit, the thicker the final product. If you aren’t a fan of the texture of chia seeds, blend them to your preferred consistency.
The takeaway
Chia seeds are a wholesome pseudograin that can be used into a sensible weight-loss strategy. However, they won’t help you decrease a dress size quickly. Additionally, they might have the reverse impact if you eat too much. Healthy weight loss is never caused by a single food.
Chia seeds are sometimes credited with helping people lose weight, but it’s more probable that a good diet and exercise routine were also a part of the equation. Additionally, some people may rather acquire their calories from a more filling source because chia seeds lack flavor unless they are combined with other foods or flavored drinks.
Note: Chia seeds may interact with blood pressure medications or blood thinners such as warfarin. If you take any of these drugs, don’t eat chia seeds.
Can Chia Seed Water Actually Help You Lose Weight?
Is chia seed water a magic weight loss potion? According to proponents of the latest viral TikTok health trend, drinking the superseed steeped in H2O may be the key to prevent overeating and ultimately helping with weight loss.
TikTok user @happyandhealthyolivia shared the health hack as part of her popular series “TikTok Health Trends That Actually Work.” The brief video has been viewed over 12.4 million times since June 28 and includes a demonstration on how to make the purported weight loss beverage. “Just combine 1 tablespoon [tbsp] of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” she says, in addition to explaining they increase feelings of fullness.
Another user, @kanipark, mixes her chia seed water, boasting that the tiny black seeds are filled with fiber, protein, good fats, calcium, manganese, magnesium, phosphorus and antioxidants. “Drinking chia seed water in the morning can give a boost to your digestion and improve bowel movement. Great for your protein intake, heart health, bone health, blood sugar control, digestion, weight loss, and inflammation,” she writes. “It doesn’t really taste like anything but it doesn’t taste good either. But if I drink this whole thing I know that I will be full because it is super thick.”
What Does Science Say About Chia Seeds for Weight Loss?
The Aztec warriors who used them as a form of survival food gave them the name “chia,” according to the non-profit organization FoodPrint. Chia seeds are the seeds of the Salvia hispanica plant.
Chia seed water has not been studied for weight loss, and even chia seeds alone have not been well investigated to support this claim. For instance, a small Brazilian study that involved 26 overweight or obese men and women and was published in Nutricion Hospitalaria in 2015 discovered that ingesting 35 grams (or about 3 tbsp) of chia seeds per day for a period of 12 weeks caused weight loss. However, the study was modest and had a limited lifespan.
Even so, there might be some advantages to including chia seeds in your weight-loss diet. According to Tara Collingwood, RDN, who has her office in Orlando, Florida, “Chia seeds are high in fiber, which can help to increase satiety.” She adds that they are a good source of protein and fat, both of which are satisfying and may help people avoid overeating. According to the U.S. Department of Agriculture, just 1 ounce (or about 2 tbsp) of the small black seeds has 4.7g protein, 10g fiber (an excellent supply), and 9g fat (nearly exclusively the beneficial kind). (USDA).
In conclusion, because chia seeds take longer to digest, they can stave off hunger. A daily glass of chia seed water won’t be able to repair the effects of a poor diet or an excess of calories, though.
What Are Other Health Benefits of Chia Seeds?
When you eat chia seeds, you’re getting more than a potential weight loss perk.
Chia seeds are tiny, but Collingwood claims that they contain more nourishment than you might realize. They are frequently referred to as “superfoods,” she says, and are stuffed with antioxidants, calcium, phosphorus, magnesium, copper, iron, and zinc, as well as omega-3 fatty acids (from alpha-lipoic acids, or ALAs, the plant-based form of the fatty acids).
An earlier analysis, which appeared in the Journal of Food Science and Technology in April 2016, revealed that chia seeds contain antioxidants that may protect the heart and liver, as well as perhaps lengthen lifespan and fend against cancer. They are a good source of fiber, which can help with digestion and the management of health disorders like type 2 diabetes, high blood pressure, and depression, according to researchers.
How Do You Make Chia Seed Water?
Collingwood advises soaking chia seeds in water for 30 minutes or until they have a “tapioca-like gel consistency” if you still want to make chia seed water. Although there is no standard amount of water to chia seeds, TikTok vloggers use 1 tbsp of the seeds in an average glass of water.
Chia seeds can potentially aid in weight loss, but blending them with water will make them more appealing and safer to consume. (As Time has documented, consuming too many superseeds alone, in uncooked form, poses a choking risk.)
If drinking chia seeds isn’t your thing, Collingwood advises eating them dry on top of salads or incorporating them into baked items like breads or waffles. They can also be used to make chia seed pudding for breakfast or a snack, as well as smoothies. The former may be made by simply combining chia seeds with your preferred kind of milk and letting it sit overnight, advises Collingwood. As desired, combine in additional ingredients like nuts, fresh fruit, and sweetener. Blogger Love and Lemons suggests adding 1 12 cups of milk to 14 cup of chia in one chia pudding recipe, along with other delectable additions like cinnamon and freshly squeezed lemon or orange juice.
Are There Any Health Risks of Drinking Chia Seeds?
So, are TikToker’s onto something by drinking chia seed water for weight loss? Per Collingwood, when combined with mindful, healthful eating, chia seeds could help you lose weight. “Chia is satiating, and can assist in preventing ravenous hunger and eating more later in the day, as long as someone is mindful about portions and pays attention to their body telling them if they are hungry or full,” she explains.
But chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. Additionally, if you consume too many of them, you might gain weight instead.
However, adding a tablespoon to your water may help fill you up and prevent you from eating more — in addition to offering other health benefits as well
The Bottom Line: Should You Try Chia Seed Water?
Are TikToker’s who drink chia seed water for weight loss on to something, then? Chia seeds may aid in weight loss when used in conjunction with conscious, healthy diet, according to Collingwood. As long as a person is conscious of quantities and pays attention to their body’s cues about whether they are hungry or full, she notes that chia is satiating and can help prevent ravenous hunger and eating more later in the day.
Chia seeds, however, are not a miracle cure for obesity. They in no way boost metabolism or burn more calories. Furthermore, you might put on weight if you eat too many of them.
But putting a tablespoon in your water may help you feel fuller and stop you from eating more, in addition to providing other health advantages.
How Much Chia Seeds Per Day?
Chia is a Mayan term that denotes strength. Although the phrase “super foods” may not have been back then, chia seeds and their health advantages were well known and loved.The Mayans, Aztecs, and Incas all employed chia seeds as medicine. Actually, these seeds were valued more highly than gold.
Chia, also referred to as Salvia hispancia, is an annual herb that belongs to the mint family. For its seeds, it is grown. The hue of these seeds ranges from black to have flecked patterns. They are proof certain that “great things come in small packages” is true. The omega-3 fatty acids, vitamins, and minerals included in these tiny seeds—which have a diameter of 1 mm, or 0.039 inches—are essential for your body’s health, strength, and energy. The daily dosage of chia seeds is advised since it provides a wealth of health advantages. Chia seeds provide a nutritious punch that much outweighs the vitamin and mineral content of many common foods found in a diet designed with health in mind. For instance, compared to other grains or seeds, these tiny seeds provide twice as much protein. Compared to blueberries, they contain three times as much antioxidant activity. Chia seeds contain three times more iron than spinach. These seeds contain three times as much omega-3 fatty acids per serving as salmon does. When you take into account that chi seeds are a good source of calcium, niacin, magnesium, zinc, and phosphorous, their power becomes even more clear. They rank among the best sources of fiber as well. By including these seeds in your diet, you’ll get the fiber your body needs to cleanse your colon and assist your digestive system with tasks like digestion, nutrient absorption, and waste elimination. A serving of these extraordinary seeds contains trace amounts of thiamin, potassium, vitamin A, vitamin B-12, and folate. These seeds can be an essential component of a diet that fights inflammation, stabilizes blood sugar, supports bran health, gives you energy, and supports heart health.
Chia seeds serving size
Before adopting any new health regimen, it’s advisable to check with your doctor before making any significant dietary changes. If you can begin adding chia seeds to your diet, it’s best to adhere to the recommended serving size. The serving size for adults is 15grams (2 tablespoons) daily. For children and teens ages 5 to 18 years the recommended amount is 1.4 to 4.3 grams daily. The daily serving size for children under the age of 10 should be kept to no more than 1 tablespoon per day.
Black Chia Seeds: 1lb Bag – $3.99 | Bulk Sizes Available
Overdose
When consumed in the right quantity and when it has been established that they do not conflict with a current health issue you may be experiencing, chia seeds can be a healthy addition to your diet. To avoid potential negative effects that may arise from consuming more chia seeds than is advised, it is crucial that you stick to the suggested serving amount. These seeds have the ability to thin the blood. They shouldn’t be consumed right before surgery, by those who are taking a prescription blood thinner, or by people who take aspirin regularly. Anyone with a history of low blood pressure shouldn’t consume these seeds. Usually, medical professionals advise pregnant women to avoid consuming these seeds. An excessive intake of the seeds may result in stomach pain. There is a lot of alpha-linolenic acid in these seeds. Men should be careful to consume these seeds in the suggested serving size because eating too much of this acid may raise their risk of developing prostate cancer. When these seeds are consumed in excess of the advised serving size, there is also the risk of a phytonutrient overdose.
How much chia seed per day for weight loss?
Your daily use of one ounce of chia seeds can support your weight loss goals. Chia seeds include 10 grams of fiber in an ounce. According to research, increasing your fiber intake can help you lose weight. There are 138 calories in that one ounce meal, but you’ll also be getting a lot of healthy nutrients that you might not be getting from a diet that excludes these seeds. These seeds include important fatty acids that can assist increase metabolism and support lean muscle building.
How to Lose Weight Using Chia Seeds?
Chia seeds have rapidly risen to prominence among consumers who are health conscious, dominating the seed family not just on the top shelves of supermarkets but also in people’s imaginations.
Chia seeds, which were widely employed in Aztec and Mayan cuisine, have experienced a huge surge in popularity.
With colorful recipes, experimental reviews, and chia face masks, social media has also jumped on the chia fad, sparking a lot of curiosity.
These seeds, which offer a single spoonful of rich proteins, antioxidants, and many other nutrients, are becoming a bigger part of daily diet plans.
Surprisingly, when these small black and white seeds are soaked in water, they puff up into a gel-like consistency. And while observing the appearance is certainly fascinating, the question that always arises is: what are the advantages?
Is Chia Seed Good for Weight Loss?
Antioxidants like chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol found in chia seeds are supposed to have protective effects on the heart and liver as well as anti-aging and anti-carcinogenic properties.
Additionally, it has a lot of healthy unsaturated fatty acids, gluten-free protein, vitamins, minerals, and phenolic compounds that are good for the digestive system and regulating diabetic mellitus.
Benefits of Chia Seeds
Antioxidants present in chia seeds such chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol are thought to provide anti-aging, anti-carcinogenic, and protective effects on the heart and liver.
It also contains a lot of beneficial unsaturated fatty acids, protein that is free of gluten, vitamins, minerals, and phenolic compounds that are useful for the digestive system and control of diabetes mellitus.
How Much Chia Seeds Per Day for Weight Loss?
Ideally, the daily consumption should be around one tablespoons but not exceeding 20 grams. The seeds might look tiny, but they hold great nutritional value to take you through the entire day.
How to Use Chia Seeds for Losing Weight?
You can mix them into pudding, water, cereal, smoothies, and juice. Chia seed consumption is quite easy. To make chia water, add a tablespoon of seeds or swirl some chia seeds into a glass of water.
If you want to have a vegetarian lunch, salad is another excellent choice. Simply cut up some lettuce, salad greens, or other veggies, juice in half a lemon, and add chia seeds to the bowl. This meal, which is entirely experimental, will leave you satisfied and flattered.
Best Time to Drink Chia Seeds for Weight Loss
Consuming chia water early morning will, however, be great in forming a good routine for you. The assimilation of the nutrients will also be better when consumed on an empty stomach.
The more important point here is to make sure to regularly have chia. Even if you miss out on it early morning some day, a mid day drink would be equally good.
Which Chia Seeds Are Best for Weight Loss?
There are two types of chia seeds on the market: black and white. The general public is now perplexed as to which one to ingest to lose weight. The nutritional values of the two kinds are identical or only slightly different.
White chia seeds appear to have gained popularity because of their less common availability, but both forms are just as beneficial for consumption while concentrating on creating your food plan for weight loss.
HEALTH BENEFITS OF CHIA SEEDS
Chia seeds, which are tiny black or white seeds derived from the Salvia hispanica plant, are known for their numerous health benefits. Here are some of the key health benefits of chia seeds:
- High Nutritional Value: Chia seeds are packed with essential nutrients, including fiber, protein, healthy fats (omega-3 fatty acids), vitamins (such as B vitamins), and minerals (such as calcium, magnesium, and phosphorus). They are also a good source of antioxidants, which help fight inflammation and oxidative stress in the body.
- Improved Digestive Health: Chia seeds are an excellent source of dietary fiber, with about 11 grams of fiber per ounce. Fiber promotes healthy digestion by adding bulk to stools, preventing constipation, and supporting regular bowel movements. It also promotes the growth of beneficial gut bacteria, which can improve overall gut health.
- Weight Management: Chia seeds are often used as a weight loss aid because they can help keep you fuller for longer. When mixed with liquid, chia seeds expand and form a gel-like substance in the stomach, which can help reduce appetite and curb cravings. Additionally, the high fiber and protein content of chia seeds can aid in weight management by promoting satiety and reducing overall caloric intake.
- Heart Health: Chia seeds are rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA), which has been shown to help reduce inflammation, lower triglyceride levels, and improve heart health. Omega-3 fatty acids are known to have positive effects on cardiovascular health by reducing the risk of heart disease, stroke, and other cardiovascular conditions.
- Blood Sugar Control: Chia seeds have a low glycemic index, which means they are digested and absorbed slowly, resulting in a slow and steady release of sugar into the bloodstream. This can help regulate blood sugar levels and prevent blood sugar spikes, making chia seeds a good option for individuals with diabetes or those who are looking to manage their blood sugar levels.
- Bone Health: Chia seeds are a good source of calcium, magnesium, and phosphorus, which are essential minerals for bone health. These minerals help build and maintain strong bones and teeth, and they play a crucial role in preventing conditions like osteoporosis.
- Energy Boost: Chia seeds are often called “super seeds” due to their ability to provide sustained energy. The combination of fiber, protein, and healthy fats in chia seeds can help stabilize blood sugar levels and provide long-lasting energy, making them an excellent addition to a healthy diet for those looking to boost their energy levels.
- Antioxidant Properties: Chia seeds contain antioxidants, such as flavonoids and phenolic compounds, which help fight inflammation and oxidative stress in the body. These antioxidants can help protect cells from damage caused by free radicals, which are unstable molecules that can damage cells and contribute to chronic diseases like cancer and cardiovascular disease.
- Easy to Incorporate Into Diet: Chia seeds are versatile and can be easily incorporated into your diet. They can be added to smoothies, yogurts, cereals, salads, baked goods, or used as a topping for various dishes. They have a mild taste and can easily absorb flavors from other ingredients, making them a convenient and nutritious addition to your meals.
It’s important to note that while chia seeds offer many health benefits, they should be consumed in moderation as part of a balanced diet. As with any dietary changes, it’s best to consult with a healthcare professional, especially if you have any underlying health conditions or concerns.