How can chia seeds be used for weight loss?

Chia seeds facilitate weight loss

The little seed of the Aztecs…

The Aztec civilization was already consuming chia seeds between the 13th and 16th centuries! They were part of their staple diet, along with corn and beans.

They were enjoyed not only for their energizing properties and as an appetite suppressant, but also for their therapeutic virtues.

The chia seeds are indeed very rich in omega-3, excellent for fighting cardiovascular diseases – it is the richest omega-3 food in the plant world.

They also constitute a good source of calcium for protecting bones and teeth, and they are also very rich in antioxidants, which helps combat cell degeneration.

They are excellent for regulating weight and are an ally in diseases related to overweight, such as diabetes, as they help the body better assimilate carbohydrates.

Why do they help us slim down?

• Chia seeds are very high in fiber (34 g / 100 g), making them an ideal food for weight loss. Foods rich in fiber help reach satiety faster, reduce hunger and therefore lead to eating less. Fibers also help to regulate intestinal transit and promote better elimination.
  
• They act as an appetite suppressant: chia seeds have a mucilaginous texture: when in contact with moisture, they swell and form a viscous mass. They can absorb up to 15 times their weight in water, and by expanding in our stomach, they create a great feeling of satiety!
  
• Chia seeds are an excellent source of plant-based proteins (14 g / 100 g). They are thus ideal for a slimming diet: proteins help maintain our muscle mass and decrease our appetite.
  
• They have sedative and anti-stress properties, helping to alleviate cravings related to stress or nervousness that one may feel during a dieting period.

You can find chia seeds in raw form in organic and diet stores, and in some supermarkets.

They are also easily available online – it’s important to research the reputation of the e-commerce and the origin of the product.

Also read | What are the best powdered meal substitutes for weight loss?

Buying organic chia seeds: my selection

I recommend the organic chia seeds from the French brand amoseeds.

We recommend (and consume!) the superfoods from amoseeds because its founders source directly from local organic cooperatives.

They therefore offer very high-quality products, at a lower price.

Don’t forget to use the promo code “DARWIN” when placing your order to get 5% off all their products (and up to 25% when buying the same product multiple times).

How to consume chia seeds for weight loss?

Do chia seeds need to be soaked?

Chia seeds can be consumed in two ways, soaked or not:

• One way to consume them is to soak them in liquid (water, tea, milk…) for at least 30 minutes to make them swell. They will form a gel called “mucilage”. These soaked chia seeds can be eaten as is, in a large glass a few minutes before meals to take advantage of their appetite-suppressant effect. However, this gelatinous texture may deter some people.
  
• They can also be used in recipes where their gelatinous texture can advantageously replace eggs. A good alternative for vegans and a way to reduce the calorie content of cakes or cookies!
  
• Not ideal for a diet, but they can also be consumed dry: they can be integrated, whole, crushed or powdered, into many dishes. Sprinkle them on salads, vegetable stir-fries, blend them into smoothies or with yogurt. In this case, they will swell in the stomach.

Chia seeds have a fairly neutral flavor, so there’s no risk of disliking their taste.

Tips for Using Chia Seeds for Weight Loss

First of all, let’s be clear: no food makes you lose weight! Weight loss can only be effective and sustainable within the framework of a balanced diet and regular physical activity.

In the context of a diet, you can consume about two tablespoons of chia seeds per day. Beyond that, you might cause bloating or disrupt your bowel movements.

The ideal way to lose weight is to consume chia seeds soaked in water: this way, you won’t add any unnecessary calories.

If this texture puts you off, incorporate them into recipes. However, be careful if you add them to soups or sauces, as they might considerably thicken the texture!

If you prefer dry chia seeds, remember to drink plenty of water (more than 1.5 liters a day): indeed, the seeds will use the liquid in your stomach to swell. If there isn’t enough liquid, they might cause irritation.

Also read the Buying Chia Seeds: Our Advice

Two Simple and Quick Recipes

A favorite recipe among chia seed enthusiasts is chia pudding. A gourmet and delicious recipe for breakfast, a snack, or dessert:

• For a bowl, mix ¼ liter of rice or almond milk with 2 tablespoons of chia seeds.
  
• Add agave syrup (1 tablespoon) and the flavor of your choice: vanilla, cinnamon, orange blossom…
  
• Let it swell overnight in a bowl and enjoy this fresh chia pudding the next morning.
  
• Add fresh fruits for a vitamin-rich, balanced, and fiber-rich breakfast.

You can also try the quick chia smoothie:

• Simply blend a banana with the juice of one orange
• Add 1 tablespoon of chia seeds and 25 cl of plant-based milk
• It’s ready!

You can eat chia seeds at any time of the day but it’s ideal to consume them in the morning to avoid energy slumps or late morning cravings.

Experts recommend consuming them in a 12-week course to allow them to have an effect on the body. After that, go back to a smaller amount (1 tablespoon) to avoid over-stimulating the intestines.