How to Use Chia Seeds for Weight Loss

Chia seeds were once thought to be a mainstay of Aztec and Mayan diets, but they were eventually prohibited due to their ceremonial religious use. Chia has been used for medicinal purposes and to improve athletic performance for centuries. They’ve had a small following for the previous century or so but have lately made a resurgence on the market.

chia seeds weight loss

There are several claims regarding the health advantages, including the ability to help you lose weight. In recent years, these tiny black and white seeds from the mint family and native to Mexico have even been dubbed a superfood. But can they help you lose weight? Continue reading to discover.

Nutritional Facts For Chia Seeds

Chia Seeds Provide The Following Nutrients in a 100 g Serving:

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    Nutrients Units
    Energy 486 kcal
    Protein 16.5 g
    Total Lipid 30.7 g
    CHO 42.1 g
    Dietary fiber 34.4 g
    Calcium 631 mg
    Iron 7.7 mg
    Magnesium 335 mg
    Potassium 407 mg
    Sodium 16 mg
    Zinc 4.6 mg
    Folate 49 µg

    Source: USDA

    As you can see, these chia seed nutrients are linked to weight loss. More information is provided in the next section. Check out Kolors weight loss programs for a comprehensive take on the obesity problem.

    Are Chia Seeds Good For Weight Loss?

    What are the advantages of chia seeds? The list begins with weight loss. They are high in antioxidants, protein, healthy fats, and dietary fiber, which aid in removing toxins, developing lean muscle mass, reducing inflammation, and maintaining a healthy weight. Let’s take a deeper look at how these tiny seeds may assist you in dealing with a massive problem. Scroll down to learn more.

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    List of Benefits with Chia Seeds for Weight Loss

    1. Dietary Fiber-Rich

    Chia seeds are high in dietary fiber, which promotes regularity and increases stool frequency to help avoid constipation. Furthermore, the fiber in chia seeds absorbs a significant quantity of water, keeping you fuller for longer and suppressing your appetite.

    This cuts down on the number of calories you intake.

    2. Packed with PUFA

    Polyunsaturated fatty acids are beneficial fats. Omega-3 fatty acids are renowned for their anti-inflammatory characteristics and brain and heart health benefits. Chia seeds are high in omega-3 fatty acid alpha-linolenic acid (ALA).

    As per the paper published by Andres Xingu Lopez and others, chia seeds contain a high amount of fatty acids, that includes omega-3. It helps counteract triglycerides and is related to human weight loss.

    3. High Protein Content

    Chia seeds include protein, which aids in muscle growth and recovery. Chia seeds’ protein content(the major protein is globulin) is unique. Chia seeds contain 4.4 grams of protein per ounce. You need about 0.8 g of protein per kilogram of body weight every day. If you don’t eat meat, it’s conceivable that you’re not getting enough protein. To get enough protein, opt for natural meals rather than supplements. As per the research done by Lejeune et al., a group that was fed on a high protein diet lost more weight than the group which was given a low protein diet.

    4. Increase Your Energy Levels

    One of the causes of weight gain is a sedentary lifestyle. Chia seeds boost energy and increase activity. Indeed, when you begin to create lean muscle, the number of mitochondria (cell organelles that produce energy in the form of ATP) increases. This, in turn, not only boosts your energy levels but also speeds up your metabolism.

    5. Boost Leptin Production

    Leptin is a hunger-suppressing hormone generated by fat cells (adipose tissue). Scientists discovered that the more protein you ingest, the more leptin is produced. Chia seeds are high in protein and, as previously stated, serve to activate leptin. As a result, hunger is suppressed, overeating is avoided, and healthy body composition is maintained.

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    Ways To Eat Chia Seeds

    Here Are Ways You Can Add Chia Seeds To Your Everyday Diet For Weight Loss:

    1. Making a chia pudding with milk or fruit juice and topping with fresh fruit
    2. Making an egg substitute for use in baked items such as cakes and bread
    3. Incorporating them into muffin batter
    4. Making chia gel for homemade soups or smoothies
    5. Adding raw seeds to porridge or a salad
    6. Soaking them in water to make chia sprouts
    7. Including them into homemade energy bars

    Other Top Benefits of Chia Seeds for Obesity

    1. Lowered Free Radicals

    Eating antioxidant-rich foods like chai seeds may help to lower your chance of developing several health problems related to free radicals, such as heart disease, cognitive loss, and some forms of cancer.

    Chia seeds contain flavonoids quercetin, caffeic acid, and chlorogenic acid. These are proven to have antihypertensive, neuron-protective, and anti-cancerogenic effects. The seeds are a rich source of polyunsaturated omega-3 fatty acids that helps in improving cognitive performance. It also protects from inflammation and in lowering cholesterol levels. (source)

    2. Improved Heart Health

    Chia seeds contain quercetin, an antioxidant that can reduce the risk of heart disease. The seeds are also high in fibre, which can help lower blood pressure and reduce the risk of developing heart disease.

    The study done by Federal University of Paraíba states that when chia seeds are consumed for 12 weeks results in a reduction in weight and waist circumference. It also resulted in a decrease in total cholesterol and an increase in HDL cholesterol.

    3. Blood Glucose Levels Get Improved

    Chia seeds are high in fibre. Fibre helps reduce insulin resistance and improve blood sugar levels, decreasing your risk of metabolic syndrome and type 2 diabetes.

    25 g/day of ground chia promotes adipose tissue and improves pancreatic β-cell and endothelial function. Chia’s phytochemical properties slow the progression of advanced stages of liver damage. In the patients with diabetes, the results were promising in the study. It showed improvement in beta-cell function, which resulted in an upturn in glucose metabolism. (source)

    4. Bone Health Improvement

    Chia seeds contain magnesium and phosphorus, which are necessary for bone health. A single ounce of the seeds contains 18% of your daily calcium requirement, essential for normal bone, muscle, and nerve function.

    5. Inflammation Was Reduced

    Antioxidant, Caffeic acid, found in chia seeds, may help reduce inflammation in the body. Consuming chia seeds daily may also help to reduce inflammatory markers. It commonly indicates the presence of an inflammatory condition.

    6. Improved Weight Control

    A 1-ounce chia seed delivers 39% of your daily fibre requirement. When you eat the seeds, the soluble fibre absorbs water. It gives a feeling of fullness. As a result, chia seeds can aid weight management by helping you feel fuller while eating less.

    The Takeaway

    Chia seeds are a healthy pseudo-grain that helps in a weight loss regimen. However, they are not a quick answer for wanting to reduce your waist size. And if you consume too many of them, they may have the reverse impact.

    Although some people claim to have lost weight after incorporating chia seeds into their diet, they were probably only one component of a healthy diet and exercise regimen. Furthermore, because chia seeds are tasteless until mixed with other meals or flavoured drinks, some people prefer to acquire their calories from a more gratifying source.

    Chia Seeds and Weight Loss FAQs

    1. Can I Drink Chia Seeds Before Bed For Weight Loss?

    Drinking it in the afternoon may help you avoid overeating later in the day, while drinking it in the evening may help you lessen your appetite before bed. If you’re hungry and haven’t eaten in a while, try recharging your body with a nutrient-dense meal instead of chia seed water.

    2. Is It OK To Eat Chia Every Day?

    Consuming too many chia seeds may cause adverse effects in some people. Possible adverse effects include digestion problems, allergic responses, and weight gain.

    3. Who Should Not Eat Chia Seeds?

    • People who are sensitive to mustard seeds or sesame.
    • People using medications such as anticoagulants and antiplatelet (which prevent blood clots), antihypertensive (which treats high blood pressure), anti-cancer, antioxidants, and omega-3 fatty acids
    • People with gastrointestinal problems
    • Pregnant or nursing mothers
    • People should not self-medicate with chia seeds without consulting a doctor.

    4. When Should I Eat Chia Seeds, Morning Or Night?

    Chia seeds are an excellent source of fibre. Chia seeds with water in the morning strengthen your digestive system and enhance bowel movement. Weight reduction requires a healthy digestive system. The optimum time to consume chia seeds is when you first wake up.

    5. Do I Drink Chia Seeds With Hot Or Cold Water?

    Soaking chia seeds in cold water is the best choice. Unlike many other items, chia seeds do not require heat to break down and soften. When the water is cold, they can quickly absorb it.

    6. How Long Do You Soak Chia Seeds?

    Roughly 2 hours, or you may soak them overnight and use them for breakfast the following day.


    1. Chia seeds can help to reduce belly fat. These tiny seeds are high in fiber and omega-3 fatty acids, which work together to boost your body’s metabolism and speed up the process of losing weight. When you eat chia seeds it helps in reducing visceral adipose tissues, another name for belly fat.

      • Absolutely! Chia seeds are indeed beneficial for reducing belly fat. Adding chia seeds into your diet is a great choice for achieving weight loss goals.


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