Chia Seeds Weight Loss

Chia Seeds Weight Loss

facts of chia seeds weight lossChia seeds weight loss is a legitimate way to lose excess pounds, but not in the sense that many people think. Many individuals believe that chia seeds by themselves somehow cause you to lose weight.

As you well know, to lose weight you need to take in less calories than you burn during the day. Eating chia seeds, combined with a sensible eating plan and regular exercise will help promote weight loss.

When you consume chia seeds as part of your daily regimen it’s not just water and empty calories that are filling you up because chia seeds themselves are packed with healthy nutrients.

Chia Seeds Weight Loss – Omega 3s

Chia seeds have the highest known whole-food source levels of Omega-3 acids, as measured by percent of weight. Omega 3 is a fatty acid that is used in the body to build cell walls, and promotes cardiovascular health.

Chia seeds are rich in Omega 3, fiber, and antioxidants, having the ability to super charge your immune system and supply you with more energy.

For chia seeds weight loss you will be adding protein, calcium, b vitamins, folate, iron, antioxidants, omega 3 fats and other necessary nutrients to your diet with only a small calorie content.

Get Your Fiber

One of the main reasons people gain weight is that they are deficient in both essential fats and soluble fiber, chia is an obvious choice for supporting better elimination and natural detoxification.

Chia seeds supply fiber in 2 forms: insoluble (won’t dissolve in water) from its outer coat and soluble fiber (will dissolve in water) from its inner shell. Chia seeds even have more fiber than bran flakes per serving.

Think of the chia seeds as a powerful digestive broom, sweeping through your intestinal tract, helping to dislodge and ultimately eliminating old accumulated waste in the intestines.

 

Stabilize Blood Sugar Levels

Weight loss can be achieved as calorie intake can be reduced by eating chia seeds because it keeps you fuller after a meal and reduces hunger pangs during the day by stabilizing the blood sugar level.

What happens is that chia seeds weight loss help in slowing down the breaking down of carbohydrates into sugars helping regulate the body’s blood sugar levels.

So you feel fuller for longer, and you do it without peaks and valleys in energy, which are so common with regular diet programs.

weight scale for chia seeds

Chia Seeds Weight Loss – Simple to Incorporate Into Your Life

Another great thing that helps in your chia seeds weight loss is how easy it is to incorporate chia seeds into your everyday life.

Chia seeds are portable and you can easily maintain them in small cups or tupperware. Chia doesn’t easily spoil because of the high concentration of antioxidants, and can easily be stored dry for 4-5 years without deterioration in odor, flavor or nutritional value.

Chia seeds can be eaten raw or grinded, remaining fresh, and sprinkled over salads, desserts, spicy foods or even added to breakfast and dessert smoothies. In fact, chia seeds don’t really have any flavor, so you can pretty much mix them into anything without altering the taste of your main food.

These are just a few reasons why chia seeds weight loss programs are sprouting up around the country.

Chia Seeds Nutrition

Chia Seeds Nutrition

Chia Seeds Nutrition BreakdownChia seeds nutrition is a long list and is considered one of the best super foods that you can start incorporating into your diet due to its many health benefits.

Chia seeds have become very popular in recent years because they offer balanced omega-3 and omega-6 fatty acids, soluble and insoluble dietary fiber, high-quality protein, antioxidants, and many other nutrients.

Incorporating chia seeds into the daily diet has shown to enhance the nutrient absorption of all foods, including nutritional supplements.

Chia Seeds Nutrition – Omega 3 Fatty Acids

Chia seeds have the highest known whole-food source levels of Omega-3 acids, as measured by percent of weight.

Chia seeds contain more than 60% Omega-3 fatty acids and have the highest percentage of Omega-3 of any commercially available source, according to Dr. Wayne Coats, perhaps the world’s foremost educator on chia seeds.

Chia seeds nutrition also provide iron, magnesium, potassium (equivalent to 3-4 bananas worth), Vitamins A, B1, B2, B3, phosphorus, manganese, copper, iron, molybdenum, niacin, zinc, naturally boost energy and are gluten-free.

Amino Acids and Protein

Since essential amino acids are not produced by the body, it’s important to get amino acids from nutrient-rich sources like chia seeds. The amino acid leucine is abundant in chia seeds. Research suggests leucine may help regulate blood sugar levels and aid in muscle recovery after exercise.

High Quality Protein Chia seeds contain about 20% protein, a higher percentage than found in many other grains such as wheat and rice. Chia has 19-23% protein content, compared to wheat (13.7%), rice (6.5%), corn (9.4%), barley (12.5%) and oats (16.9%).

And since chia seeds contain such high quality proteins it helps develop lean muscle mass. In essence chia seeds nutrition become a complete raw food that can be used as a meal replacement or added to our diet for its nutritional value.

food pyramid-chia seeds

Excellent Source of Fiber

Chia seeds also provide fiber (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.

Studies show that eating chia seed slows down how fast our bodies convert carbohydrate calories into simple sugars.

The fiber rich chia seeds and slowly metabolized carbs in turn curbs the appetite and has been shown to help lose weight when included with a balanced and healthy diet.

Chia seeds nutrition are also an excellent source of antioxidants containing even more antioxidants than fresh blueberries. Antioxidants fight free radical damage, strengthen the immune system, and help to keep you energetic in both body and mind.

Chia Seeds Nutrition – Scientific Studies Show

An experiment carried out under the direction of faculty from the University of Arizona showed that rats fed chia seed and chia oil reduced their triacylglycerol levels and improved their LDL HDL ratios significantly, compared with a control group.

A study published in the British Journal of Nutrition in January 2009 reported that consuming chia seeds reduced visceral fat in rats and helped moderate their cholesterol levels and insulin resistance, even when they were fed a diet rich in sugar.

The more we research and understand about chia seeds nutrition, the more we realize how important this food source is to leading a healthy life.

Chia Seed Recipes

Chia Seed Recipes

various chia seed recipesChia seed recipes and Chia are one of the many health foods that are now getting health acclaim but not many people know how to eat chia seeds.

There really is no science to eating these seeds as they are very versatile and you don’t even have to cook them.

Chia seeds have very little to no taste and can easily be added to many things and cooked into many things.

Chia seeds can be added to just about any food, such as yogurt, pancake or muffin batter, or sprinkled over cereals or added to your morning smoothie.

Chia Seed Recipes – Making Chia Gel

Chia’s hydrophilic structure holds water, so when mixed with sauces, drinks, yogurt, salad, dressings, cream cheese, jellies and preserves, salsa, hot/cold cereal, dips, puddings, soups, etc., it displaces calories and fat without diluting flavor.

When you soak chia seeds in water or any liquid substance they form into a gel that can be added to a variety of recipes that is only limited by your creativity.

Chia Seed Recipes – To make Chia Gel, simply add one third cup of Chia seeds to two cups of water, stir well to prevent clumping several times during the first few minutes.

 

Simple Recipes You Can Make With Chia

Chia Seed Recipes – Chia Fresca

  • 10 oz. of water
  • 1 tablespoon of dried chia seeds
  • 2-3 teaspoons of either lime or lemon juice
  • honey or agave nectar to taste

Stir the chia seeds into the water; let them sit for about five minutes.  Stir again, and let sit for as long as you like.  The more it sits, the more gel-like the seeds and water become.  Add citrus juice and sweetener to taste.

Chia Seed Recipes – Chia Waffles

  • 3/4 cup medium to finely ground cornmealchia seed pancakes-waffles
  • 1/4 cup chia seeds
  • 1/4 cup oats, ground
  • 1/2 tsp salt
  • 1 tsp baking powder
  • 1/2 cup applesauce
  • 1 cup hemp milk
  • 1 tbsp coconut oil
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract

Directions – Toast your cornmeal lightly in a pan over medium heat for about 5 minutes, until it is lightly browned.

Preheat waffle iron.

Stir together the cornmeal, chia, ground oats, salt and baking powder.   In a separate bowl, mix together the applesauce, hemp milk, coconut oil, maple syrup, and vanilla.  (The coconut oil needs to be at warm temperature or warmer to mix, so you may need to microwave it to get it to a liquid state.)

Stir the wet ingredients into the dry to combine into a smooth batter.  Spray the waffle iron with baking spray even if it is nonstick, and pour batter into hot iron.  Follow the directions of your waffle iron, or wait until the iron stops steaming.

Carefully remove waffles from iron, respray with cooking spray, and repeat.  This was enough batter to fill my waffle iron 2 and a half times, making 5 small waffles.

Top with maple syrup and fresh fruit.

Simple Chia Lemonade Agua Fresca

 

CHIA LEMONADE AGUA FRESCA (fresh water)

1 tbsp chia seeds
1 cup apple juice
2 tsp lemon juice

Place the seeds in the juice, and stir or shake. Let it sit for 30 minutes until it becomes the consistency of jelly. Add the lemon and ice if desired to make a slushy drink.

CHIA LEMON AGUA FRESCA “JELLO” DRINK

  • 1/4 cup chia seeds
  • 8 oz water (use more or less to your own preference)
  • tsp lemon juice

Directions – Place seeds in the water, and stir or shake. Let it sit until the water starts to become a gel. This can take up to 45 minutes. Add the lemon juice and enjoy. Chill if desired.

CHIA BERRY SMOOTHIE

  • 2 tbsp chia seeds
  • 1 cup apple juice
  • 16 oz unsweetened frozen berries

Directions – Place seeds in the water, and stir or shake. Let soak for 30 minutes. Put the chia mixture and berries into a blender (or just mash with a fork) until it has a smoothy consistency.

Raw Orange Chia Seed Breakfast Puddingchia breakfast

  • 1/4 cup almonds, soaked overnight, drained and rinsed
  • 1 cup water
  • 3 dates, softened with pits removed
  • 3 oranges
  • 1/3 cup chia seeds
  • Granola for topping if desired

Directions – Place almonds and water in high-speed blender. Process until well blended. Remove to nut milk bag and strain. Place almond milk back in blender with dates. Blend until very smooth. Remove the zest from one orange and add to the almond milk date mixture. Segment the insides of the orange and set aside. Juice the two remaining oranges. Add juice (approximately 1/2 to 3/4 cup) to the almond milk and zest. Stir. Add chia seeds, stir. Let set for 20 minutes. Stir in orange sections that you set aside.

Chia Seed Recipes – Chia Pudding

  • 3 cups water
  • 1 cup almonds
  • ½ cup chia seeds
  • 2 tablespoons agave nectar
  • Dash ground cinnamon

Directions -  Put the almonds and 3 cups water in a Vita-Mix. Blend until creamy and smooth. Add the chia seeds, agave nectar, and cinnamon and pulse the blender several times just to mix. If it’s not sweet enough, add a little more agave nectar. Pour the mixture into a bowl and chill for 1 hour or longer to thicken. Store in the refrigerator for up to 2 days.

These chia seed recipes should get you off to a great start!

Chia Seeds Side Effects

Chia Seeds Side Effects To KnowChia Seeds Side Effects

Chia seeds side effects are so far very mild and rare, but it is important to be aware of them in order to enjoy the full benefit of this wonderful seed.

Research shows that taking dietary supplements of chia seed may lower blood pressure and the chances of heart disease.

Chia seeds can lower blood pressure, control blood sugar levels and the greatest benefit is that they contain enormous nutritional elements to maintain a healthy diet.

Making Chia seeds a staple in your diet is a good way to control your sugar levels especially if you’re a diabetic since Chia seeds slows down the transformation of carbohydrates into sugar.

It is also known for its actions to diminish the influence of the triglycerides and bad cholesterol levels, boosting the activity of the good HDL cholesterol and chia seeds are anti carcinogenic.

Chia Seeds Side Effects Discussed

Chia seeds are a good source of fibers, essential omega 3 fatty acids, vitamins, and minerals. However, there are some chia seeds side effects that need to be discussed.

Chia seed supplies fiber in 2 forms: insoluble (won’t dissolve in water) from its outer coat and soluble fiber (will dissolve in water) from its inner shell. Since Chia seeds contain a good amount of soluble fiber they can create excessive bloating and consequentially, flatulence for some people.

The American Dietetic Association attributes this to chia’s high fiber content (25%) as some people have difficulty digesting such a high amount of fiber content.

Low Blood Pressure or Taking Medication, BEWARE!

Studies have also shown that low blood pressure patients should avoid taking chia seeds, as it will further reduce the diastolic blood pressure. Studies have also demonstrated that lower blood pressure individuals should stay away from taking chia seed as it will further slow up the diastolic blood pressure.

blood pressure chia seeds

This potential chia seeds side effects can be very dangerous for people with chronic low blood pressure, as it will lower your blood pressure to a dangerous level, leading to shock, and possibly death.

If you are taking blood pressure medication, presently taking bloodstream thinning medication, currently on an aspirin regimen, or just experienced an operation you should consult with your medical doctor before ingesting any sort of chia supplement.

Chia Seeds Side Effects – Retaining Water and Allergies

Some people experience minor chia seeds side effects, some feel like they are holding more water than usual, this is because chia seeds so readily absorb water, up to 50 times its own weight.

There have been studies that reveal how Chia seeds can trigger allergic reactions in some people. After consuming chia seeds a rare number of people have reported having diarrhea, watery eyes, skin rashes and swelling in different parts of their body. If this occurs with you, consult with your doctor immediately.

There are even studies conducted that too much chia seeds especially for men will increase the risk of prostate cancer. Pregnant and lactating mothers should keep away from chia seeds as not enough researches have been conducted to check for its effects on them.

I’ve done my best to highlight chia seeds side effects, I hope it will lead to further exploration on your part whether this healthy seed is right for you.

Chia Seeds Benefits

Chia Seeds Benefits for HealthChia Seeds Benefits

Chia seeds benefits cannot be understated and as they grow in popularity, as they surely will, then many more people will come to recognize their qualities and uses.

Many people are most familiar with chia seeds through the commercialized Chia Pets, as the chia seeds are what are used for sprouting the green hair on these products.

Yet, chia seeds are a complete raw food that can be used as a meal replacement or simply added to our diet for nutritional value.

Chia Seeds Benefits – What Makes Them So Special?

Chia seeds are a gluten-free, vegetarian whole food naturally rich in omega 3 and 6 essential fatty acids, dietary fiber, antioxidants, calcium, protein, amino acids, as well as a comprehensive range of nutrients, vitamins and minerals.

A huge chia seeds benefits is that they have a high oil content and are the greatest vegetable source for the Omega 3 fatty acid. In fact when comparing chia seeds to salmon, you’ll find chia has eight times more Omega 3s to salmon and can be ingested every day!

Chia has the highest-known percentage of Omega-3 alpha-linolenic acid among plants, and Omega-3 fatty acids are required by your body as a primary building block of every cell in your body. You need these omega-3s for proper cell membrane formation and function.

Antioxidants Slow the Aging Process

The large amounts of omega 3 fatty acids and antioxidants in chia seeds enhance the benefits of chia seeds. The antioxidant properties protect and boost the immune system.

By increasing our consumption of antioxidant-rich foods like chia, we thereby increase antioxidant activity in our bodies, and slow the aging process.

Consuming chia seeds energizes, stablizes blood sugar, cleanses the digestive system, helps a person lose weight, plus a host of other health benefits.

Helping Diabetics Control Blood Sugar

Chia is one of those super foods that the more we learn about it the more we learn its benefit. Chia can help diabetics control normal blood sugar because it is easily digestible and also is slow to metabolize.

Chia seeds benefits include their ability to stablize blood sugar by slowing down the rate that complex carbohydrates digest and then distribute to the body.

When you eat food that has had chia added to it, (such as cereal, salad dressing, oatmeal, puddings, yogurt, etc. it will give you a sense of fullness for a longer period of time.

 

Chia Seeds Benefits – Lots of Fiber

Chia seeds have a high fiber content to help you detoxify by promoting regular elimination and flushing toxins out of your body. Fiber helps to cleanse the colon and intestines more easily.

Chia is an ideal food for individuals with gluten sensitivity, carbohydrate intolerance, hypoglycemia, celiac disease, Crohn’s disease, or anyone who wants to avoid common gluten-containing grains like corn, barley, and wheat.

Chia is also excellent source of certain minerals, notably calcium, phosphorus, magnesium, potassium, iron, zinc, and copper.

chia seeds fiber

Chia Seeds Benefits For Athletes

Chia seeds can retain more than 9 times its own weight in liquid and holds it there.

When added to water and allowed to sit for 30 minutes, chia forms a gel. Athletes can consume this gel in water 5 to 10 minutes before they workout and the “chia gel” will help hydrate their bodies.

The chia seeds will prolong hydration and help retain electrolytes which makes them a great help to athletes, especially runners or participants involved in endurance sports.

As you can see, chia seeds benefits are numerous and you shouldn’t hesitate to make the superfood a part of your regular diet.