Chia seeds are tiny seeds packed with loads of nutrients like protein, magnesium, calcium, potassium, iron, and omega-3 fatty acids. According to this article in Medical News Today, chia seeds are also rich in fiber as well which can keep us fuller for longer. Thus the nutrients make chia seeds a weight-loss friendly food. Now, there are a variety of chia seed recipes to boost weight loss. Having chia seeds soaked in water can curb food cravings through the day and help cut down on calorie intake. When chia seeds are added to water or any other liquid for that matter, they develop a gel-like texture. The seeds absorb the liquid, swell up and become soft and slippery.
The gel-like texture makes them a great addition to smoothies, juices, and sherbets. You can also sprinkle them over salads and puddings. The best thing about chia seeds is that they can be used in a variety of ways and in almost every other dish due to their neutral flavour. Now, a lot of people want to know if there are any real benefits of having chia seeds in the morning? Let’s find out about that and also 5 amazing ways to use chia seeds in the morning.
5 Amazing Morning Chia Seed Recipes For Weight Loss:
As mentioned above, there are a variety of chia seed recipes that you can try in the morning as breakfast – sprinkle them over salads, blend them up in smoothies, add them into fruit juices. These are 5 most popular ways to use chia seeds for weight loss diet:
1. Consume Chia Seeds Soaked in Water: Soaking chia seeds in water makes them swell up and create a gel-like texture, which when consumed, creates a feeling of fullness by expanding the stomach, and thereby reducing cravings and preventing overeating other foods. Having chia seeds soaked in water can curb food cravings through the day and help cut down on calorie intake. For this, soak 1 tbsp chia seeds in 1 glass of water, keep it aside for one hour. Once the seeds swell up, stir the mixture and consume it without adding any sugar or salt. You can also soak chia seeds overnight and have it on empty stomach first thing in the morning.
2. Chia Seed Pudding: This pudding can be had as a dessert when you crave for something “meetha” to start your day with. Alia Bhatt made this dish popular and the best thing is that it’s easy to make. She had used protein powder in her recipe, but you can totally skip the powder.
To make chia seed pudding without protein powder, simply combine 1/4 cup of chia seeds with 1 cup of milk (use almond milk, coconut milk, or dairy milk), along with 1-2 tablespoons of sweetener like honey, and chopped fruits of your choice (banana, apple, kiwi for example). You can also optionally add 1/2 teaspoon of vanilla extract for flavor. Stir well to mix everything together, then let it sit for 5-10 minutes. Refrigerate the mixture overnight or for at least 2 hours until it thickens into a pudding-like consistency. Top with fruits and nuts like almonds or walnuts for a healthy, nutritious, sugar-free pudding, and have it as a light breakfast.
3. Sprinkle Over Salads: Sprinkling chia seeds over weight loss-friendly salads is a great way to add a crunch factor and also to increase the nutritional value. Sprinkle 1-2 tablespoons of chia seeds your bowl of salad and toss the salad to distribute the chia seeds evenly. Dress the salad with a light, weight loss-friendly dressing such as olive oil, vinegar, or lemon juice. Your healthy salad is now enriched with the benefits of chia seeds including fiber, omega-3 fatty acids, and antioxidants.
4. Homemade Energy Bars: If you do not like to have a heavy breakfast, picking up a homemade energy bar with chia seeds would be a good idea. To make homemade energy bars without added sugar and using chia seeds, start by blending 1 cup of pitted dates, 1 cup of nuts (such as almonds or walnuts), 1/4 cup of chia seeds, desssicated coconut till the mixture sticks together.
You can also add peanut butter for binding all the ingredients together. Transfer the mixture onto a parchment-lined baking sheet and chill in the refrigerator for 1-2 hours to set. After setting, you can cut it into small bars. Enjoy these healthy, nutritious snacks whenever hunger strikes. Take it along as a snack for work or even as a post-workout snack after the gym.
5. Oat-Based Dishes: Blend chia seeds into oats smoothie along with other ingredients like chopped fruits and milk. Adding chia seeds would also thicken the smoothie. You can also add chia seeds when baking muffins and cookies at home.
Also read: Supercharge your Weight Loss: 5 Delicious Ways To Eat Flaxseeds
Is It Okay To Eat Chia Seeds Every day?
Remember moderation is the key with any food when it comes to weight loss, even with nutrient-dense chia seeds. Up to 28 gm or 2 tbsp of chia seeds is considered as a good addition to the diet. So, yes, it’s okay to eat chia seeds every day, up to 2 tbsp is just fine.
Can I Drink Chia Seeds Before Bed For Weight Loss?
Drinking chia seeds before bed is fine, but for effective weight loss, you will need to eat a balanced diet and increase physical activity as well. Simply adding chia seeds to your routine won’t lead to weight loss on its own, nor does it come with any added benefits when you have it just before bed. It’s important to focus on eating healthy, staying hydrated, and exercising regularly. Chia seeds aren’t a miracle solution for melting fat; achieving weight loss requires a sustained calorie deficit along with following a healthy diet, making lifestyle changes as well.
Summing up, chia seeds can help boost weight loss because they absorb significant amounts of water, expanding in the stomach, and promoting a sense of fullness. This helps curb food cravings and reduces the tendency to overeat. Additionally, the ample nutrients that are found in chia seeds such as protein, fiber, minerals help to increase metabolism. All of these factors make chia seeds a good addition to your weight loss diet.
