Chia seeds for weight loss: An indispensable ingredient in the diet menu

Chia seeds for weight loss: An indispensable ingredient in the diet menu

You want to use chia seeds to lose weight but don't know what to cook to create more delicious taste. Although this is a nut with no special flavor, but when you combine it with other ingredients like fruit, yogurt or vegetables, it will be very attractive.

To get in shape soon, you should add chia seeds to your diet and build a reasonable exercise regimen. Join Health Life For You to learn the benefits of chia seeds and how to incorporate them into delicious dishes.

Why should you use chia seeds to lose weight

Abundant amount of fiber, good fats and protein are outstanding advantages when you use chia seeds to lose weight. Here are the great uses of chia seeds for weight loss:

1. Chia seeds are rich in fiber

When fiber enters the body, it will not be digested, but creates a thin gel in the stomach, thereby increasing the feeling of fullness for you. In addition, fiber also helps you limit fat absorption and prevent constipation. This will make your weight loss process more effective.

In 29.5g of chia seeds contains 10.6g of fiber. In fact, you only need to consume 14.3g of chia seeds to meet 40% of the daily fiber requirement. This is the reason many people like to use chia seeds in their daily weight loss menu.

Chia seeds are rich in fiber to help you lose weight quickly

2. Chia seeds are high in good fats

Polyunsaturated fatty acids are healthy fats found in vegetables and seeds. These good fats are abundant in chia seeds. These nuts are high in alpha linoleic acid (ALA), an omega-3 fatty acid that helps reduce inflammation and inhibit weight gain caused by inflammation and other health problems.

In addition to omega-3, chia seeds also have omega-6 which is also good for health. Choose chia seeds that have an omega-6 to omega-3 ratio of about 1:1 or 3:1, not foods with a ratio of these two acids that deviate to 17:1. This imbalance causes health problems like weight gain or heart disease.

3. Chia seeds are high in protein

Chia seeds are high in protein to help you lose weight quickly

The protein in chia seeds helps you build muscle and support muscle recovery, which is very suitable for those who are exercising to lose weight. Protein deficiency will make the process of tightening your muscle more difficult.

In addition, scientists have found that the more protein you eat, the more leptin your body produces, a hormone that suppresses hunger secreted by fat cells. Chia seeds are a good source of protein for stimulating the body to produce leptin (*), which helps you avoid cravings and overeating as well as helps you maintain a healthy body.

To find out how much protein you need each day, simply multiply your body weight by 0.8. If you are a vegetarian, you may not be consuming enough of the above protein, so supplement your body with protein with nuts. In 28.3g of chia seeds contain up to 4.4g of protein, so using chia seeds to lose weight is very appropriate.

4. Chia seeds provide energy

A sedentary lifestyle is one of the reasons why you gain weight, so you need to provide more energy to stay energetic. Chia seeds can give you energy and keep you active.

When you're full of energy, you'll work out more efficiently and build more muscle. These muscles continue to generate more energy. This not only helps you increase energy levels for the body but also boosts metabolism, helping you lose weight effectively.

5. Chia seeds are rich in antioxidants

Antioxidants help eliminate toxins, reducing stress and inflammation in the body. These substances scavenge free oxygen radicals that can lead to DNA mutations. In addition, the antioxidants also help you lose weight by eliminating fat cells in the body.

Chia seeds have a lot of different antioxidants like quercetin, caffeic acid, kaempferol and chlorogenic acid. So the addition of chia seeds will help you reduce toxins in the body, lose weight and reduce the risk of dangerous diseases.

How to use chia seeds to lose weight

Chia seeds for weight loss are very good for health, so you can learn how to make delicious dishes with chia seeds to lose weight according to the following suggestions.

1. Chia seed smoothie

Chia seed smoothie for weight loss

Smoothies with healthy ingredients like yogurt, bananas or blueberries can help you fuel up your workouts.

Ingredients for chia seed smoothie:

- 1 banana

- 100g blueberries

- About 20g of chia seeds

- 240g Greek yogurt

- 240ml full fat milk or soy milk

How to make chia seed smoothie:

Peel the skin and put the banana in the blender.

Add blueberries, Greek yogurt, full-fat or soy milk, and chia seeds to the blender.

When the smoothie is smooth, pour it into a glass and enjoy.

2. Chia seed muffins

Chia seed muffins help lose weight

If your home has an oven, try incorporating chia seeds into your muffins to make a healthy snack without worrying about gaining weight.

Ingredients for chia seed muffins:

- About 160ml of almond milk.

- 80g rolled oats.

- 80g mashed banana.

- 80g brown sugar.

- 40g white sugar.

- About 80ml of vegetable oil or liquid butter.

- About 25g of chia seeds.

- About 9.5g of baking soda.

- About 290g of flour.

- About 10ml of apple cider vinegar.

- About 3g of salt.

- About 2.6g cinnamon.

- About 0.5g of nutmeg powder.

How to cook chia seed muffins:

You preheat the oven and grease the cake pan to prevent sticking.

Mix and whisk almond milk with apple cider vinegar.

In a large bowl, mix flour, chia seeds, cinnamon, nutmeg, baking powder, and salt.

Add the mashed banana, brown sugar, white sugar and oil to the apple cider vinegar and milk mixture you just beat in the step above and mix well.

Add the dry ingredients to the wet mixture and mix well.

Pour the mixture into the pan and bake for 20–25 minutes.

Once the cake is done, let it cool and enjoy.

3. Chia seed pudding

Chia seed pudding helps to lose weight

Pudding is a sweet dessert that you can incorporate chia seeds into for a more exotic feel.

Ingredients for making chia seed pudding:

- 240ml almond milk and full fat milk.

- About 40g of chia seeds.

- About 30ml of pure honey.

- About 14ml of vanilla essence.

- About 1g of nutmeg powder.

How to cook chia seed pudding:

Mix all of the above ingredients, except for the chia seeds.

Once the ingredients are well mixed, add the chia seeds and continue to mix. Then pour the mixture into a glass.

Put the pudding cup in the fridge for about 4 hours until the mixture has solidified into a gel that you can enjoy.

4. Chia seed tea

Chia seed tea helps to lose weight

If you have a habit of drinking tea every day, add some chia seeds to your tea.

Ingredients for making chia seed tea:

- About 20g of chia seeds.

- About 10g of green tea.

- 235ml of water.

- 30ml of lemon juice.

- About 3g brown sugar.

- A few slices of lemon.

- Some ice cubes.

How to make chia seed tea:

Soak chia seeds in water.

You boil the prepared water, when the water boils, let it cool for 2 minutes.

Soak green tea in freshly boiled water for 3-4 minutes and then strain the tea.

Let the tea cool for another 5 minutes and then put it in the fridge for 15 minutes.

Add lemon juice, brown sugar, chia seeds, a few slices of lemon and ice to enjoy.

5. Chia seed yogurt

Chia seed yogurt for weight loss

This dish is both delicious and easy to make, so you can eat it whenever you want and combine with your favorite fruits.

Ingredients are chia seed yogurt:

- 245g blueberry yogurt

- About 20g of chia seeds

- 1 sliced plum

- 1 sliced peach

- Half an orange, sliced

- Some mint leaves

How to make chia seed yogurt:

Place sliced fruits in a bowl.

Add the blueberry yogurt and mix well.

Mix in chia seeds and garnish with mint leaves and enjoy.

6. Chia seed salad

Chia seed salad for weight loss

Salad is a very healthy dish, add chia seeds to make this dish more nutritious.

Ingredients for chia seed salad:

- 85g quinoa

- About 20-30g of soaked chia seeds

- About 250ml of vegetable broth

- 40g chopped green bell pepper

- 40g chopped red bell pepper

- 75g chopped kale

- 15ml lemon juice

- 15ml olive oil

- Black pepper and salt

How to cook chia seed salad:

You pour the quinoa and vegetable broth into the pot and cook until the quinoa is cooked.

When the quinoa is cooked, you pour the quinoa on a plate and use a fork to mash the quinoa.

In a bowl, mix the chopped vegetables, chia seeds, lemon juice, olive oil, salt, and pepper.

Once you have thoroughly mixed the ingredients, pour the mixture over the ground quinoa.

You just mix it up once and enjoy.

7. Chia seed almond milk

Almond milk with chia seeds for weight loss

Almond milk is very healthy and chia seeds help you lose weight. Combine these two ingredients and you have a delicious and nutritious drink.

Ingredients for making almond milk:

- 10 almonds

- 500ml milk

- About 700mg of cardamom powder

- A few saffron pistils

- 10g of chia seeds soaked in water

- A few ice cubes if you want to drink cold

How to cook chia seed almond milk:

You soak the almonds for 4 hours, then peel them and put them in the blender.

Mix cardamom powder and saffron in a blender.

Warm the milk and then add the almond mixture.

Simmer for another 2 minutes and then turn off the heat.

Let the milk cool for 10 minutes.

Add chia seeds and ice cubes and enjoy.

Using chia seeds to lose weight is not difficult, but it is actually very delicious and helps familiar dishes become more novel. Combine chia seeds with a suitable exercise regimen for the best results.

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Hopefully, through the above article, you have understood better Chia seeds for weight loss: An indispensable ingredient in the diet menu and nutritious menus that are good for the body. Follow the new articles on Health Life For You to stay updated with useful information about Nutritional Information.


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