Chia Seeds and Weight Loss: What You Need to Know

Remember those ch-ch-ch-chia advertisements from back in the day? Chia seeds have come a long way since the days of clay Chia "pets," as they were once known. A lot of visually appealing puddings and smoothies made with chia seeds have probably been making their way into your Instagram feed in the last few weeks.

In recent years, chia seeds have even been referred to as a "superfood." There are numerous claims concerning the health advantages of these supplements, including the possibility that they will aid in weight loss. But, more importantly, do they really help you lose weight? Continue reading to find out.

Can chia seeds help someone lose weight?

Chia seeds are high in fibre, with 9.75 grammes (g) of fibre every one ounce (oz) serving, according to Trusted Source. They also include 4.69 g of protein per meal, making them a complete protein.

Fiber and protein both have the ability to temporarily decrease hunger by making a person feel fuller for a longer period of time. Furthermore, each serving of chia seeds includes just 138 calories, making them a low-calorie, nutrient-dense snack alternative to other seeds.

Scientists have just recently began investigating the possible weight-loss advantages of chia seeds, which have been around for thousands of years. Certain research have produced encouraging results, but the evidence is far from conclusive.

Trusted Source conducted a study in which they compared weight reduction in participants who received 35 g of chia flour per day to weight loss in people who consumed a placebo. Participation in the study was limited to a total of 26 people.

After 12 weeks, there was no significant difference in weight loss between the two groups. The chia group, on the other hand, had a significant weight decrease, according to the study. When compared to people who were less overweight at the start of the trial, those with obesity shed much more weight.

In addition, participants in the chia group who had abnormal cholesterol levels at the start of the trial had considerably lower cholesterol levels at the conclusion of the study. The use of chia flour resulted in a decrease in total cholesterol and an increase in high density lipoprotein (often known as "good" cholesterol).

Another study looked into whether chia seeds can help people with type 2 diabetes lose weight by increasing their intake of fibre. A total of 77 people were involved in the study, all of them were either overweight or obese.

For six months, all of the individuals adhered to a calorie-restricted eating plan. During the study, one group had Salba chia every day, while the other group consumed an oat bran-based control diet.

On average, those who did not consume chia dropped 0.3 kilogrammes (kg), or 0.66 pounds (lb), compared to those who did. Those who consumed chia dropped an average of 1.9 kg (4.19 lb) during the course of the study. In addition, when compared to the control group, the chia group demonstrated a statistically significant average reduction in waist circumference.

Taken together, these studies imply that chia seeds are unlikely to result in significant weight loss when consumed alone. Those who consume a low-calorie diet may experience weight loss as a result of their consumption, although the data to support this assertion is inconclusive.

Studies on the effects of chia seeds on weight loss and overall health must be conducted in greater depth and with better design to determine their effectiveness.

How Do You Make Chia Seed Water?

To make chia seed water, Collingwood recommends soaking the seeds in water for 30 minutes or until they have a “tapioca-like gel consistency,” according to Collingwood. However, vloggers on TikTok are using 1 tablespoon of chia seeds in a standard glass of water, which is not the recommended ratio.

While mixing chia seeds with water will not increase the seeds' potential weight loss benefits, it will make them more pleasant, as well as safer to consume in large quantities. (As previously reported by Time, when consumed in raw form and in large quantities, the superseeds can pose a choking hazard.)

If you don't like the concept of drinking chia seeds, Collingwood recommends eating them dry on top of salads or baking them into baked items such as breads or pancakes instead. Additionally, you can incorporate them into smoothies or make chia seed pudding for breakfast or as a snack using them. Collingwood explains how to prepare the latter by simply mixing chia seeds into your preferred brand of milk and allowing it to sit overnight. Depending on your preferences, you can add other ingredients such as fresh fruit, nuts, and sweetener. Blogger Love and Lemons proposes using 1 12 cups milk to 14 cups chia in one chia pudding recipe, as well as other delectable additions such as cinnamon and fresh lemon or orange juice, in another.

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Are There Any Health Risks of Drinking Chia Seeds?

Because chia seeds are high in nutrients but also contain a significant amount of calories and fat per serving, they should be consumed in moderation. According to the USDA, a normal serving size of chia seeds is 2 tbsp, which provides approximately 138 calories on average.

Additionally, because chia seeds contain a high amount of fibre, Collingwood recommends drinking plenty of water or other liquid to help them dissolve. This will aid in the promotion of digestion and the prevention of constipation, gas, and other digestive disorders that can occur from taking too much fibre without drinking enough water. According to the Mayo Clinic, if your diet is currently lacking in fibre, make sure to gradually increase your intake of fibre as a preventative measure.

Should You Try Chia Seed Water?

So, are the TikToker's that drink chia seed water for weight loss on to something, or are they just being silly? According to Collingwood, when accompanied with conscious, balanced eating, chia seeds may be effective in weight loss efforts. “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.

Chia seeds, on the other hand, are not a miracle weight-loss cure-all. They have no effect on increasing metabolism or burning additional calories. Furthermore, if you consume too many of them, you may find yourself gaining weight instead.

To the contrary, mixing a tablespoon of honey into your water may assist to satisfy your hunger and keep you from overindulging – while also providing additional health advantages.

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