How to take chia seeds for weight loss: how to use correctly, calorie content, overview of reviews, best recipes, beneficial properties

In pursuit of slimness, we are ready to do a lot: give up our favorite treats, reconsider our habits, make sports a part of our lives and pay attention to previously unknown products. With a competent rational approach, such behavior can give much more than the treasured numbers on the scales - you will have more energy, a feeling of lightness, and fatigue will set in more slowly.

Chia seeds are a product that has become very popular among adherents of proper nutrition in recent years. However, few people know how to properly use chia seeds for weight loss.

How to take for weight loss?

The seeds themselves have no smell or taste. That is why recipes with chia seeds for weight loss are varied, since you can experiment with the contents of the dish.

The seeds have a unique property - they absorb water very well. As a result, the seed can become 2-2.5 times larger than its original size. At the same time, the seeds secrete mucus, turning into a homogeneous gelatinous mass.

There is no exact answer to the question of how to cook chia seeds for weight loss correctly. This is an additive that makes the dish more filling. As a result, you can eat less food at one meal and still get additional vitamins and minerals. Therefore, everyone decides for themselves how to properly take chia seeds for weight loss. Some people introduce the product into their main diet on an ongoing basis, while others do it exclusively during a diet.

Chia seeds

Choosing chia when purchasing, storing seeds, preparing for use

The market is flooded with a variety of types of chia. You can purchase seeds at pharmacies, health food stores, online, and even in some retail grocery chains. How to choose a good, high-quality product among all this variety?

Be sure to pay attention to the color of the grains. It should be heterogeneous; there may be white seeds in the pack.
They should be shaped like round quail eggs.
The taste should be similar to a walnut, it is more bland and unsaturated.
Pay attention to the smell. Most often, the product should not smell of anything, only sometimes there may be a slight floury smell.
You should not buy goods from China, since the level of ecology there is low, which means the quality of the goods will not be the best.
Purchase goods only from trusted suppliers who have product certificates. Such a document is a guarantee of quality.

For storage, it is better to use airtight containers and then place them in a dark place with a temperature of up to 25 degrees. Avoid contact with direct sunlight and do not increase humidity levels.

Calorie content 100 grams

Chia seeds, whose calorie content per 100 g is 436 kcal (1820 kJ), contain:

carbohydrates – 7.72 g;
proteins – 16.54 g;
fiber (dietary fiber) – 34.4 g;
water – 5.80 g.

The latter includes:

omega-3 – 17.83 g;
omega-6 – 5.35 g.

List of vitamins (quantity and % of daily value):

A – 54 µg – 7%;
thiamine – B1 – 0.62 mg – 54%;
riboflavin – 14% – 0.17 mg – B2;
niacin – B3 – 8.83 mg – 59%;
folate – B9 – 49 mcg – 12%;
C – 1.6 mg – 2%;
E – 0.5 mg – 3%.

Amount of minerals:

calcium – Ca – 631 m – 63%;
iron – Fe – 7.72 mg – 59%;
magnesium – Mg – 335 mg – 94%;
zinc – Zn – 4.58 mg – 48%;
phosphorus – P – 80 mg – 123%;
manganese – Mn – 2.723 mg – 130%;
potassium – K – 407 mg – 9%;
sodium – Na – 16 mg – 1%.

All information described reflects the number of useful elements in 100 of the product. When planning your diet, you should take into account that the calorie content of 100 grams of chia seeds is high. How many calories are in bananas, walnuts and mangoes?

Composition of chia seeds

Chia seeds contain vitamins:

B1 (thiamine) is necessary for the complete breakdown and absorption of proteins, fats and carbohydrates. Protects the body, at the cellular level, from the toxic effects of toxic substances, including after drinking alcohol and smoking. Promotes the development and strengthening of bones and muscles, slows down the aging process;
B2 (riboflavin) strengthens the body's defenses, supports thyroid function, and promotes healthy nails and hair. Ensures the safety of the intestinal mucosa, increases visual acuity;
B3 (niacin) dilates small blood vessels, promotes blood flow, lowers cholesterol, all of which reduces the likelihood of a heart attack. Takes part in the production of hemoglobin and gastric juice;
A (retinol) helps fat metabolism and the appearance of cells, and the protective functions of the mucous membranes are enhanced. Accelerates the healing process of damaged areas of the skin, is a strong antioxidant;
K (phylloquinone) regulates the process of blood clotting and is necessary for the normal functioning of the kidneys, gall bladder, and liver. Neutralizes the effect of toxic substances entering the body;
PP (nicotinic acid) is necessary for the functioning of the brain and nervous system, lowers blood pressure. Improves blood circulation, eliminates cholesterol plaques in blood vessels, strengthens the cardiovascular system.

Macronutrients:

Potassium is necessary for the health of all soft tissues of the body, blood vessels, brain, internal organs;
Calcium is responsible for muscle contractions and sensitivity of nerve endings;
Magnesium regulates blood glucose levels, normalizes blood pressure;
Sodium transports substances at the cellular level;
Phosphorus maintains the acid-base balance of the body.

Microelements:

Iron delivers oxygen from the lungs to muscles and internal organs;
Copper strengthens bones and has an anti-inflammatory effect;
Manganese neutralizes the effects of toxins on the body.

Review of reviews from those who have lost weight

Reviews of girls who lost weight and ate chia seeds indicate that the product really works. However, they adhered to the rules of proper nutrition - a minimum of “junk” and “heavy” food.

Some girls, on the contrary, did not radically change their diet, but only slightly adjusted it, replacing their usual breakfasts and sometimes dinners with chia dishes.

Reviews about this method of taking chia seeds for weight loss say that the feeling of fullness lasts longer, which is why the total amount of food eaten per day becomes less. It even happened that one tablespoon of seeds added to the usual portion of porridge made it so filling that only half of the portion was eaten.

It is worth noting that all the positive reviews were written by girls who do not have stomach problems. If you have health problems, it is better to ask your doctor about how to eat chia seeds to lose weight. Is it possible to eat bananas if you have gastrointestinal problems?

The best recipes on how to use correctly

Recipes with chia seeds, which can be used for weight loss, allow you to diversify your breakfast or dessert.

Addition to the main dish

Add 1-2 teaspoons of the product to the main dish (for example, Greek yogurt or porridge, cottage cheese, vegetable or fruit salad). If the “base” is liquid, then you should wait a while - the dish will thicken. If “dry”, then the seeds will become a useful, almost invisible addition. The most delicious recipes for mango dishes.

Granola

The answer to the frequently asked question about how to use chia seeds for weight loss without depriving yourself of desserts is simple - prepare a healthy dessert! Granola is perfect.

You will need:

chopped pitted dates;
natural peanut butter;
cereals;
honey, maple syrup or stevia;
any chopped nuts;
dry berries or dried fruits;
chia seeds.

The amount of ingredients is variable and depends on personal preference.

Granola serving option

Preparation:

Mix all ingredients and let steep for 10-20 minutes.
Place the contents of the cup in a frying pan without oil (or use a small amount of coconut oil) and fry.
Place the mixture in a cup and place it in the refrigerator to infuse.

If you use a large amount of chia or syrup, you will get a healthy natural bar. This is a popular option for using chia seeds for weight loss - consuming a healthy product containing seeds as a snack between the main meal.

Seed-based jelly

The easiest way. The dish can have many names: jelly or even chia soup, but this does not change its benefits.

Preparation:

Add water or milk to a cup of chia seeds (amount – 0.5 of the cup’s volume). The amount of liquid is adjusted based on the desired consistency. You can add fruits and berries to the dish.

Chia is combined not only with “light” foods (cottage cheese, fruits, etc.). You can take chia seeds for weight loss by adding them as a thickener for sauces or pureed soups.

Truths and myths about chia seeds

Chia is one of the most controversial foods. It is called an essential superfood, which successfully competes with salmon, spinach, and milk.

On the Internet, it was endowed with magical (from the Aztecs) and a tremendous amount of medicinal (from sage) properties. The logical question is why this miracle seed began to be actively used in the form of a dietary supplement only after 1990, when the Mill brothers began breeding chia? The answer is simple - because marketers began to promote grains to the market. And they did not always do it truthfully.

Marketing information	The real state of affairs
The content of omega-3 PUFAs (8 daily values) makes chia a more valuable product than salmon.	The seeds contain plant omega-3 PUFAs. They are absorbed at 10-15% of omega-3 of animal origin.
The iron content exceeds all other plant products.	No. Mentions of high iron content are found only in Russian-language literature.
Russian-language websites provide data on the high content of vitamins (A and D).	No. This does not match USDA data.
The seeds improve the functioning of the bronchopulmonary system and treat colds.	No. These are the properties of sage, which is familiar to us, and not chia. They are mistakenly attributed to the plant.
Mexican types of chia are much healthier.	No. White chia is cultivated for food, the content of nutrients in which differs depending on the variety (and even then only slightly), and not on the place of growth.
Chia is only beneficial when mixed with water. When used dry or without steaming, it is useless.	No. This misconception arose from the custom of American peoples to prepare drinks from the plant. Biologically active substances are found in grains and are useful in their raw form.
Red seeds are the most valuable.	No. The red color of the grains indicates insufficient ripeness - such seeds are not recommended for consumption.
The composition is unique and stands out sharply from other plant grains.	No. The composition is similar to other seeds: amaranth, sesame, flax, etc.
Increases concentration and attention in people of different ages.	Yes. Omega-3 works to increase attention regardless of age.
The plant has anti-cancer effects.	Yes. This effect is omega-3 PUFA.
Holds water well.	Yes. The weight of water adsorbed by the seed is 12 times higher than its own weight.

Download the table of marketing moves and real information here so that it is always at hand and you can share this valuable information with your friends.

Can I drink grains or just eat them?

You can drink chia seeds for weight loss; in fact, the drink replaces a snack. The consistency depends on the number of seeds and holding time. For example, if you add a small amount of chia to kefir, drinking yogurt or milk and drink it after a couple of minutes, the drink will not have time to thicken.

A popular way to use chia in a drink is to add the seeds to fruit or berry smoothies. This is a delicious and satisfying replacement for rich milkshake and cake. This once again proves that you can use chia seeds correctly for weight loss without depriving yourself of pleasure. Is there a banana diet?

Banana, Blueberry and Chia Yogurt Smoothie

General characteristics of the plant

Chia also has another name - Spanish sage. This is an annual plant whose height can reach up to 1 meter. The leaves are opposite, i.e. grow in pairs. The length varies between 4-8 cm, width - 3-5 cm. The flower itself can be white or purple.

The original habitat of the plants is Guatemala. The flower also grew in central and southern Mexico. The product was considered a very valuable food.

The ancient Aztecs did not think about how to eat chia seeds for weight loss. Culture was valuable primarily because of its properties. Historical information also states that in some provinces the seeds were presented as tribute.

Now the crop is grown in the southwestern United States and the western part of southern Mexico. The product has gained, or rather regained, its popularity and is used as a food additive not only in the countries of the Western Hemisphere.

The use of chia seeds for weight loss has become the reason for the popularity of the culture in Europe. The European Union approved in 2009 that seeds are a complete food product. Herbal tea from sage leaves.