Weight loss with chia seeds is really as effective as you think

Weight loss with chia seeds is really as effective as you think

Like many other seeds, chia seeds offer loads of nutritional value in the form of healthy fiber and heart-healthy omega-3 fatty acids. Many studies have been done to prove the effects of chia seeds weight loss method. So what are the results of these studies and can chia seeds help you lose weight or maintain a fit body.

Chia seeds contain many healthy nutrients, 30g of chia seeds contain the following minerals:

♦ 179mg calcium

95mg magnesium

♦ 2.19mg iron

♦ 115mg potassium

The relationship between weight and age

Weight loss with chia seeds is really as effective as you think

Many factors can contribute to weight gain with age, including changes in hormones, activity levels, and muscle mass. General changes in body condition tend to occur in both men and women, with or without weight gain.

The lack of estrogen after menopause often leads to the accumulation of belly fat in women. For middle-aged men, hip circumference measurements often decrease.

If you are sedentary and burn few calories, you can easily gain weight, unless you are able to manage the amount of calories your body should absorb.

Does the chia seed weight loss method really work

Does the chia seed weight loss method really work

Popular diet books like The Aztec Diet recommend that you consume 4-8 tablespoons (30g to 60g) of chia seeds throughout the day to keep you fuller longer and not overeat.

Chia seeds have the ability to absorb 10 times their weight in water. Therefore, proponents of this method claim that this is an effective weight loss food, helping to fill the stomach and slow down the rate of food digestion, making you fuller for longer.

There isn't much research on the direct weight loss benefits of chia seeds. At the same time, the claims about the method of weight loss with chia seeds really have no scientific basis.

Studies on the link between chia seeds and weight loss

Studies on chia seeds

According to a report published in Nutrition Research in 2009, a study was conducted on 76 overweight and obese men and women to evaluate the effects of chia seeds on the human body. Study subjects consumed 25g (about 3 tablespoons) of chia seeds soaked in water twice a day, before their first and last meal of the day. After 12 weeks, subjects between the ages of 20 and 70 were measured for changes in body mass, body composition, blood glucose, blood pressure, and other disease markers.

And the result: The body mass of the study participants split remained unchanged. Although past studies have shown that chickens fed chia seeds have lower body mass and rats fed chia seeds have less visceral fat. The only change that the study subjects had was: increased levels of the beneficial omega-3 fatty acid ALA (alpha-linolenic acid).

The scientists suggest that increasing daily fiber intake to nearly 19g thanks to chia seeds "created a feeling of fullness before breakfast and dinner". But none of the participants reported weight loss at the end of the 12-week study.

A 2012 study published in the Journal of Alternative and Complementary Medicine produced similar results. The study was conducted on 56 overweight postmenopausal women. Participants were given 25g of chia seeds for 10 weeks. After completing the study, the experts measured the participants' body weight, body composition, blood pressure and other markers. The results were similar to the previous study where there were no changes in body mass or body composition.

These findings are also consistent with an earlier small study published in Diabetes Care. After 12 weeks, the 27 subjects with type 2 diabetes enrolled in the study all showed no change in body weight. Research has also found that chia seeds significantly reduce the risk of cardiovascular problems.

Does the water absorption of chia seeds help with weight loss

Does the water absorption of chia seeds help with weight loss

As Health Life For You stated earlier, chia seeds can absorb up to 10 times their weight in water.

Nutritional studies show that water can promote rapid weight loss if it is consumed as a food and not simply as a beverage.

Barbara Rolls, a professor of nutrition at Pennsylvania State University and a pioneer in favor of this principle, has suggested a link between chia seeds' water absorption and weight loss.

Although she did not study directly on the method of weight loss with chia seeds, according to her observations, she shared that: "If you soak chia seeds in water, it can slow down the digestion of food in the stomach like other hydrophilic foods. That can help keep you fuller for longer and thus prevent overeating. However, I don't think we should just look at one ingredient or food and expect effective weight loss from them."

Agreeing with this statement, David Nieman said: "The key to effective weight loss is that you should have a reasonable diet and try to exercise to burn excess fat. Chia seeds are as nutritious as many other seeds, but they are not a panacea for rapid weight loss.

Chia seeds are not a "panacea for weight loss"

Chia seeds are not a "panacea for weight loss"

David Nieman, Director of the Appalachian State University Human Performance Laboratory and lead author of both the 2009 and 2012 chia seed lab reports, says the chia seed weight loss approach really doesn't work. effective.

David Nieman said: “Chia seeds contain many nutrients, typically alpha-linolenic acid, along with a very high fiber content. However, just because they are packed with nutrients does not mean that they will do countless miracles for your body.”

He further explains: “When the study subjects consumed up to nearly 19g per day of the soluble fiber found in chia seeds, the older adults tended to lose a little bit of weight in the early days. However, their bodies quickly adapted to this amount of fiber in the days that followed. It can be concluded that the method of weight loss with chia seeds does not seem to have any long-term effects on the body.

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