Chia Seeds for weight Loss: Evidence based Scientific reasons why they work

Have you noticed the increased use of chia seeds for weight loss around the world? Or are you a new fanatic of chia seed smoothies/ puddings and want to know more about this incredible grain? Well, whatever your quest - you are at the right place to get your answers. Let’s start with what exactly are chia seeds before we get into how chia seeds for weight loss became the trend. According to WebMD, the term ‘Chia’ means strength or energy. And these small black and white seeds from Mexico became popular after being part of the Mayan and Aztec diets as energy boosters.

Chia Seeds - The Best Seeds For Weight Loss

The popularity of chia seeds is skyrocketing these days. The US in the year 2020 alone imported approximately 168.88 million U.S. dollars' worth of chia seeds from around the globe.

Why should we make use of chia seeds for weight loss?

Here are some Chia seeds weight loss facts and scientific reasons why the best chia seeds for weight loss work. Two tbsp of Chia seeds have 4 grams of complete protein.
According to this Harvard blog post, Chia seeds have complete proteins. They contain all 9 essential amino acids that human bodies cannot make on their own. This fact is crucial to know because amino acids are the building blocks of protein.
Amino acids take care of synthesizing hormones and neurotransmitters like leptin and ghrelin. Leptin and ghrelin (also known as the hunger hormones) help our bodies identify when it feels hungry and when it doesn’t. But a lack of the right amino acids means there will be hormonal imbalance which can lead to increasing your hunger - thus causing you to overeat.
The use of chia seeds for weight loss can thus help you control overeating and therefore reduce your weight.
That’s not all, the good amount of protein these amino acids create also helps to boost your metabolism. Increased metabolism means you will be able to burn more fat without making your body go through extra intensive workouts. Two tbsp of chia seeds have 11 grams of fiber.
If you have ever used chia seeds in your diet, you know experts prefer it with a liquid when it forms a gluey texture. The reason behind this texture is the kind of fiber chia seeds have.
The kind we are talking about - is soluble fiber. According to Benioff children’s organisation, consuming soluble fiber helps you avoid constipation. That means your regular bowel movement ensures there is no waste in your body increasing the size of your waist.
Additionally, the best chia seeds for weight loss help reduce the rate at which glucose gets absorbed in your bloodstream. Thus, the glucose levels in your blood don’t spike up and come crashing down within a few minutes. They rise up slowly - giving your body the impression that it has energy for a long time and won’t need to consume anything else. Such a scenario helps keep your appetite in check. It prevents you from gaining unnecessary weight.

Two tbsp of chia seeds’ oil are made up of ~60% of omega- 3 fatty acids.

According to a paper published in 2014, chia seeds have plenty of long-chain polyunsaturated fatty acids (LC-PUFAs). These are also known as omega -3 fatty acids by the general public.LC-PUFAs help to increase fat oxidation in the skeletal, liver, adipose, and intestinal muscle tissue. Along with this fact, this review published in 2010 also says that “increasing the intake of LC- PUFA by 0.3–3.0 grams/day can reduce body weight and body fat in overweight and obese individuals'. A review from Harvard says that 60% of chia oil is made up of omega 3 fatty acids. Thus, making the use of chia seeds for weight loss essential - especially for vegans and vegetarians as it is a plant-based alternative to fish oil - another omega -3 fatty acid superfood.

How To Make Use Of Chia Seeds For Weight Loss With Easy Recipes?

Chia seeds are quite versatile. You can add them to soups, salads, yoghurt, and even muffins and cakes. However, some doctors suggest that eating chia seeds dry may be harmful if the seeds expand in the esophagus and block it. Also, the use of chia seeds is better with a liquid (with which the seeds expand) because the liquid makes them more palatable. So, here are 2 time-saving yet delicious ways you can use - what we like to call - potentially the best seeds for weight loss.

Chia Seed Water - The Potion Of Strength

Mix a spoonful of chia seeds in a glass of water. And leave it overnight. In the morning you will see a jelly-like substance ready to consume as it is. If you can’t keep it overnight, at least keep it for 30 minutes. And if you don’t want to consume it directly with water, you can mix the gel in your oatmeal, smoothies, or cakes. The use of chia seeds for weight loss this way is undoubtedly the simplest.

Chia Seed Pudding - The Quick And Easy Breakfast 

Like the previous recipe, you have to mix a spoonful of chia seeds in a liquid and keep it overnight. This liquid, however, can be your favorite milk. Coconut, cashew, almond, or soya - whatever milk you choose will get absorbed in chia seeds during the night and in the morning you will have a delectable gel. You can then add your favorite seasonal fruits to this gel. Along with some appetizing nuts, you will make for yourself an utterly scrumptious breakfast. And don’t forget this breakfast has the best seeds for weight loss you need for the healthy you.

Research has shown that eating 37 grams of chia seeds daily reduces blood inflammatory markers. This is primarily credited to the presence of alpha-linolenic acid in chia seeds.

Moreover, chia seeds contain caffeic acid, an antioxidant that combats inflammation in the body.

The reason you need to reduce inflammation is that it has a massive role in your obesity.

Insulin resistance can occur when the body becomes inflamed. This is because inflammatory chemicals interfere with insulin's function. Thus causing higher glucose levels and fat deposition in the liver, which add to insulin resistance. 

Consequently, they may fuel each other, creating a vicious cycle where weight gain leads to increased insulin resistance and increased insulin resistance results in even more weight gain.

Researchers from Brazil studied 26 men and women for 12 weeks and found that eating 35 grams of chia seeds daily resulted in weight loss. All participants in this research were overweight or obese.

A separate study looked into whether chia seeds can help people with type 2 diabetes lose weight. A total of 77 people enrolled in the study, and all of them were obese or overweight.

For six months, all of the individuals were on a low-calorie diet. One group consumed chia daily, whereas the other consumed an oat bran-based control diet.

The average weight loss of those who did not consume chia was 0.66 pounds (0.33 kg). And chia seed eaters lost an average of 4.19 lb (1.9 kg). A significantly smaller average waist circumference was also observed in the chia group compared to the control group.

Best Time To Drink Chia Seeds For Weight Loss

Now that you know how to use chia seeds for weight loss, you need the exact time when to use these recipes. 

Morning is most likely the best time for chia seeds.

Firstly, when you consume chia seeds in the morning, the fiber they have helps you regulate your bowel movement and prevent the feeling of discomforting constipation all day.

Additionally, having a good amount of protein early in the morning helps keep your hunger hormones in check, so you don't overeat throughout the day.

Chia water before sleep can’t hurt.

Some experts believe that drinking chia water in the evening is better because it helps you sleep. Chia can improve your moods and sleep, thanks to an amino acid called tryptophan. 

Although these seeds don’t have a significant amount of tryptophan, they may be helpful to insomniacs.

Sleep is a crucial element of weight loss. Sleep deprivation may impact the body's ability to regulate hunger hormones.

According to sleepfoundation.org, in one study, males who slept for 4 hours had higher ghrelin levels and lower leptin levels than men who slept for 10 hours. 

In persons who are sleep deprived, this imbalance of ghrelin and leptin may contribute to increased appetite and impaired sensations of fullness.

Not being able to sleep at night also increases your chances of late-night binge eating. Food consumed late at night often is tough to digest before sleep and can thus be easily stored as fat.

Where To Find The Best Chia Seeds For Weight Loss?

Right here! We at Healthy and Hygiene bring you a pack of chia seeds filled up to the brim with good-quality fat, protein, sodium, dietary fiber, carbohydrates, potassium, calcium, magnesium, iron, phosphorus, and an extensive amount of antioxidants. As mentioned above these chia seeds help increase your metabolism, reduce your appetite, and boost fat oxidation. Thus, helping you get that filthy fat off your body. Take the first step today towards better health and nourishment. Buy chia seeds for weight loss now!

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