Chia Seeds For Weight Loss – With Diet Plan And Recipes
Chia seed (Salvia
These small grains are so rich in dietary fibers, proteins and polyunsaturated fatty acids (PUFAs). They spread and form a thick outer layer of gel when you put them in water. In fact, they can hold up to 10 times the weight in water or any other liquid. And you always have to soak them in water before eating. The best part of the seeds is that they do not have a strong taste and can, therefore, be added to any food and eat.
Chia seeds are great for weight loss.
They are rich in antioxidants, proteins, healthy fats and dietary fibers that help to get rid of toxins, build muscle mass, reduce inflammation and keep yourself in the long run. Let’s take a closer look at how these small seeds can help you solve the big problem.
1 oz chia seed contains 10.6 g of dietary fiber. In fact, when you consume two spoonfuls of seeds, you consume 40% of the required amount of dietary fiber per day.
Here’s why dietary fiber is important for weight loss.
Dietary fibers are complex carbohydrates, and people cannot digest it. It creates a layer of gel in the stomach, which increases your satiety. It also encapsulates fat molecules and prevents their absorption. Dietary fibers also serve as foods for good bowel bacteria and prevent constipation.
Chia seeds are filled with alpha linoleic acid (ALA), omega-3 fatty acid.
They contain omega-3 and omega-6 fatty acids. The ratio of omega-6 and omega-3 should be 1: 1 or 3: 1, but our current food habits show that this ratio is 17: 1. This imbalance causes various health problems such as weight gain, cardiac problems, etc. Because chia seeds contain a good amount of omega-3, they can help reduce inflammation in the body and help prevent weight gain caused by inflammation and other health problems.
One ounce chia seed contains 4.4 grams of protein. You need about 0.8 g per kg of body weight each day.
The sedentary lifestyle is one of the reasons for gaining weight. Chia Seeds provide energy and make you more active. In fact, when you start building muscle mass, the number of mitochondria increases (cellular organelles that produce energy in the form of ATP).
Seeds of Chia are filled with various antioxidants – quercetin, caffeic acid, kaempferol, and chlorogenic acid. Therefore, consuming these seeds will reduce toxins in your body, help you lose weight and reduce the risk of fatal disease.
Leptin is a hormone that inhibits hunger and is produced by fat cells (adipose tissue).
Chia seeds are a good source of protein (as mentioned above) and also help leptin to go into action.
Chia Seeds for Weight Loss – How Much Do You Need To Take?
You can have 2-4 teaspoons of seeds per day. Make sure you do not skip this recommendation just to “lose” quickly on weight because it can turn out to be harmful at higher doses. Also, talk to your doctor/dietician before you start taking your chi.
Chia Seeds Weight Loss Diet Chart
MEALS WHAT TO EAT
2 teaspoons fenugreek seeds soaked in 1 cup of water overnight
(6:45 – 7:15 a.m.)
Oatmeal with chia seeds + 1 banana + 4 almonds + 1 cup green tea
(10:00 – 10:30 a.m.)
1 boiled egg/1 cup freshly pressed juice
(12:30 – 1:00 p.m.)
Tuna/tofu salad with light dressing + 1 cup buttermilk
1 cup green tea + 1 multigrain biscuit
(6:30 – 7:00 p.m.)
Grilled fish/chicken/mushroom + veggies + 1 tablespoon chia seeds + ½ cup warm milk before going to bed