Chia seeds for weight loss have recently made a real splash in dietetics. Some people lose weight with their help, others consider them a panacea for most diseases, others consider the seeds as an inexhaustible source of energy. In order to dot all the i’s, we recommend reading this article, which answers the questions about the benefits and harms of chia seeds, how to take them for weight loss, and what reviews those losing weight leave about the effectiveness of this product.
Photo: smak
Chia seeds: what are the benefits?
Spanish sage seeds are unique in their composition. They:
- Provides a feeling of satiety. If taken with meals, a premature feeling of fullness will be ensured. You will eat much less at lunch, and accordingly, less and less calories will be absorbed every day. Also, miracle seeds slow down the absorption of carbohydrates.
- They charge with energy. This will give you extra strength for your workouts, which will allow you to burn more and more calories.
- Contains a lot of fiber. Fiber, like a brush, collects all toxins and removes them naturally. The stomach melts, the person loses weight. Two large spoons of seeds contain 40% of your daily fiber requirement.
- Contains a lot of protein. Protein is responsible for gaining muscle mass and creating a lean body. Protein foods reduce cravings to snack, especially at night.
- Cleanse the body. Contains antioxidants that help flush out toxins and waste.
Photo: hudeyko
Chia seed oil
Chia seed oil is very popular in cosmetology. It is used both internally and externally. You can combine it with other vegetable oils and apply it to the skin.
This product perfectly moisturizes dry skin, prevents dermatitis, has a positive effect on hair growth and fights split ends. It is also used internally - simply added to regular dishes.
How to eat seeds for weight loss?
There are many ways to use chia seeds for weight loss. The most basic: soak for several hours and eat with food. Grains soaked in water can be added to baked goods, drinks, juices, smoothies, yoghurts, soups and cereals.
Sprouted seeds are also useful, especially in the morning. They are washed down with water and after half an hour have breakfast.
You can cook porridge from grains if you put them in hot milk and wait for them to swell.
In order to lose weight, it is enough to take the seeds every morning. Taking it in the early hours will provide the body with a feeling of fullness, this will give strength, energy and will completely discourage the desire to snack in the following hours.
Before eating, the grains are soaked in water. This makes them easier to swallow and better absorbed. In addition, when soaked, they lower bad cholesterol and sugar levels.
The seeds are soaked like this. Pour water into the jar and add a few tablespoons. Shake the container and refrigerate overnight or for a couple of hours.
Historical reference
The first evidence of chia seeds is found in the Codex Mendoza.
The Codex Mendoza is one of the surviving Aztec manuscript codices. It was created by an anonymous author in Mexico City and dates from 1547.
The codex states that chia seeds are the most important crop for the Aztec tribes. Thanks to the Jesuit chroniclers, we have received information about the wide distribution of the plant, the seeds of which were present in the diet as often as amaranth, beans and corn.
Another historical testimony, “General History of the Affairs of New Spain,” was published and written in 1547-1577 by Bernardiono de Sahagún. The author wanted to create a section on the properties of certain plants, based on ancient written sources of the Aztecs. De Sahagún talks about the special form of seeds, leaves and the Spanish sage itself and claims that absolutely the whole world knows about chia and every person can freely use their colossal nutritional power. The book uses the term “chien” instead of the usual chia (due to the peculiarities of translation and the author’s perception of a non-native language).
The author dwells on the medicinal properties of the plant. The text states that chia helps “those who spit blood” or “endure a continuous cough from the chest.” Chia also helped with stool disorders and internal purulent pathologies.
De Sahagun claims that chia is sown and awaits harvest once a year. A special juice is extracted from the seeds, which should be drunk in the morning on an empty stomach to cleanse the chest; you should also drink juice from the seeds before meals. The author compares chia liquid with linseed oil, which in Castile is used to treat paintings to give them shine and create additional light accents.
The author also dwells on the nutritional value of the product. De Sahagun writes that chia seeds are very difficult to digest, full of oil/liquid, and taste good, and advises introducing the seeds into your diet on a regular basis.
How to take chia seeds for weight loss and how many times a day?
Chia seeds for weight loss are the best assistant in the fight against excess weight. Grains contain fiber and a lot of mucilage. They quickly fill you up and prevent overeating, save you from sagging skin, stretch marks and other troubles associated with weight loss. Therefore, you can lose weight and not worry about the quality of your skin.
Photo: hudeyko
How to use chia seeds for weight loss:
- Dry seeds are eaten a tablespoon before each meal half an hour. All this is washed down with water.
- You can make jelly. Two spoons of seeds are poured with water and allowed to swell for an hour. Drink half an hour before meals at least three times.
- Instead of water, you can infuse the seeds with kefir. The usage pattern is the same.
- Can be consumed as porridge. One spoon of grains is mixed with oatmeal and poured with boiling water. Porridge is eaten for breakfast.
How to choose and store correctly
When purchasing chia seeds at a pharmacy or health food department, ask to see a certificate of quality. Online stores must send an electronic version of the document.
The seeds should be dull and odorless. In shape and color they look like very small beans. Color can vary from white to black. The raw seeds have a neutral taste, slightly reminiscent of a walnut.
Store as you would most cereals. Pour the opened pack into a jar, close the lid tightly and put it in a dry place, away from sunlight. The optimal temperature is no higher than 25 degrees. Storage of original packaging – up to 24 months.
Chia seeds for weight loss: how to take with kefir?
In order for weight loss to be effective, you can arrange one fasting day weekly. To do this, pour a tablespoon of grains with kefir and put it in the refrigerator to swell. Eat 200 grams of this mixture every two and a half hours. Between meals, drink two liters of pure water without gas.
Photo: bvk
History of occurrence and beneficial properties
The plant is native to Mexico and is a common staple among locals, also called Spanish sage. The seeds are small, but if you add water, they increase in volume several times. In ancient times they were used by the Aztecs. The seeds are easy to carry, which is convenient, and if you add a small amount of water, you can get porridge or add it to other dishes.
Nowadays, the plant is cultivated in Australia and South America. They are sold in pure form or processed, sometimes processed into flour from which baked goods are made. This plant is popular because of its positive properties: unlike other natural products, it does not have a disgusting taste, on the contrary, it has a neutral, nutty aftertaste. They are added to various recipes, including cereals, purees and drinks. Some people prefer to eat them raw.
Chia seeds: recipes for weight loss
Many healthy dishes have been created based on black sesame seeds. Hot main courses, sweet desserts, baked goods - all this includes precious grains and benefits the body. What’s especially pleasing is that you don’t even need to switch to a special diet; you just need to include the seeds in your usual dishes.
Photo: bvk
Chia seeds for weight loss for breakfast
Breakfast is considered the most productive meal of the day because what you eat the next morning fuels your body throughout the day. Therefore, the morning meal should be correct and energetically valuable. Grains eaten at breakfast can replenish energy reserves and provide the body with the required nutrients without excess calories.
Egg breakfast
The chicken egg needs to be shaken with one spoon of milk. Next, put a spoonful of grains and wait for swelling.
At this time, chop the onion and fry it in oil. Add onion, spinach to the egg and stir until combined. Place in a frying pan with a lid and bake over low heat. You can add spices if desired.
Oatmeal with chia and currants
Soak the seeds in a glass of water overnight. The next morning they prepare porridge: boil two glasses of milk and add oatmeal. After the porridge begins to stick, water-soaked grains are added to it. Fresh black currants in crushed form are also added there.
Smoothie “Super Mix”
In a blender, beat two cups of fresh spinach with two cups of water and a couple of spoons of chia seeds. Peel one orange there, throw in a glass of strawberries and blueberries. Mix everything and serve.
Photo: meditation-journal
Ginger chia drink
The seeds are soaked overnight. The next morning they are mixed with the juice of one squeezed lemon and one tablespoon of ginger. You can also add lemon zest, as it has a lot of useful properties. They drink according to the following scheme:
- one third of a glass for breakfast;
- one third of a glass before lunch;
- one third of a glass before dinner.
In this way, the course is maintained for 15 days, repeated once every three months.
Vegetable dish with chia seeds
To prepare the dish, take several types of vegetables that you like best. This could be broccoli, radishes, cucumbers, green peas, beans, sweet peppers, potatoes. You should prepare a dressing for them. To do this, you need to mix olive and sesame oils and fry 4 cloves of garlic, pre-chopped, half an onion and one tablespoon of ginger root. Add a little soy sauce and half a glass of water to this. Fry everything for 4 minutes.
After this, pour 4 large spoons of black sesame into the frying pan and add chopped vegetables. Add a little salt and simmer for 10 minutes.
Photo: bon-aventura
Broccoli soup with chia seeds
Chop the onion and garlic, peel the broccoli florets. Almonds are fried in a dry frying pan.
Heat sunflower oil in a large saucepan. There they put onions, garlic for frying, salt and pepper. Stir and wait for the onion to brown. Add broccoli, a liter of vegetable broth, a liter of coconut water and wait for it to boil. When the vegetable stems become soft, add half a kilo of frozen peas, almonds and two tablespoons of black sesame seeds. Boil for 4 minutes, pour everything into a blender and puree. When serving, garnish with mint leaves and add another tablespoon of grains.
Salmon with chia seeds
Fry a mixture of white and black sesame seeds in a dry frying pan and sprinkle on the salmon fillet. Add salt and spices. The fish is placed on a roasting rack and baked at moderate temperature. Each side takes approximately 12 minutes. Flaky rice or boiled spinach are suitable as a side dish.
Rolls with chia seeds
The washed rice is placed in water 1:2 and cooked under the lid for about 10 minutes. Next, the seasoning is prepared. The salmon fillet is cut into strips, the carrots are boiled, the avocado and bell pepper are chopped.
Add no more than 3 tablespoons of washed and fried chia seeds to the cooked and cooled rice. Now you need to start forming the rolls.
Place a sushi mat on the working surface of the table, and sheets of nori on it, glossy side down. The rice mixture is laid out on the seaweed, followed by pieces of carrots, avocado and pepper. The rolls are rolled up and released from the mat. Next, traditionally, they are cut and served with wasabi, ginger and soy sauce.
Photo: vesdoloi
Energy chia drink
2 tablespoons of seeds are soaked in water and left untouched until the morning. By morning you will have jelly, to which add 2 tablespoons of lime juice and 4 tablespoons of honey. Everything is mixed in a blender.
Miracle yogurt for weight loss
To prepare a low-calorie breakfast, you need to mix a glass of milk, half a glass of plain yogurt, 2 tablespoons of oatmeal, 1 tablespoon of black grains, crushed banana, 2 tablespoons of strawberries. Everything is mixed and left for several hours. Before eating, stir the yogurt again.
Banana and chia drink
Two tablespoons of black seeds are poured into a bowl, poured with almond milk and waited for 10 minutes. Place half a banana in a blender, add 100 grams of frozen berries, one teaspoon of spinach and pour in a glass of yogurt. Before whisking everything, add two teaspoons of honey. After cooking, add the swollen chia seeds and serve.
Photo: fit4health
Tropical pudding with chia seeds
Mix 2 tablespoons of chia seeds, a tablespoon of almond milk, a tablespoon of coconut milk, the same amount of grated coconut pulp, and the same amount of mango. Place everything in a large bowl and refrigerate until morning. If desired, add honey.
Blueberry jelly
You need to take two glasses of blueberries and add some syrup to it. Add a couple of teaspoons of black beans and lemon juice to this mixture. Mix everything and wait for the grains to swell. You will get a tasty and healthy jelly.
Crackers "Health"
One glass of chia is soaked in water and waited for several hours. As soon as they swell, you can start making cookies. To do this, add half a glass of dried tomatoes, two tablespoons of basil, the same amount of lemon juice and honey to the chia. Everything is put into a food processor and ground. Next, this mixture is applied thinly to sheets and dried for a day. After this, you get a very tasty and healthy cracker.
general characteristics
Chia alba (botanical name: Salvia hispanica) is a plant from the Lamiaceae family. Behind the outlandish name lies the familiar and beloved sage, this is the name of the spice and medicinal plant, and all decorative forms are called salvia. The seeds of this plant are traditionally eaten by residents of Latin America and the USA. The greatest demand for superfood is observed in Mexico and the southwestern American states. In addition to white chia, a closely related plant species, Salvia columbariae, is used in the gastronomic industry.
Ecology and distribution of the plant
The lands of Central and Southern Mexico are considered the homeland of chia. Some sources indicate the Guatemalan origin of sage. In Guatemala, the plant grows at an altitude of 1800-600 meters above sea level. Modern cultivation of Lamiaceae is carried out mainly in South America and Australia. These countries are the largest suppliers of the product to other continents.
Content:
- general characteristics
- Historical reference
- Chemical composition of the food component
- Useful properties of the product
- Possible harm and features of superfood consumption
Biological description
White chia is an annual herbaceous plant that grows up to 1 meter in height. The leaves develop opposite, the average size varies from 4 to 8 centimeters in length and from 3 to 5 centimeters in width. The plant forms a beautiful miniature flower enclosed in protective leaf cups. Nature has provided two noble shades for Spanish sage - white and crimson. The flowers fade and leave behind small oval seeds, about 1 millimeter in diameter. The seeds are colored in black, brown, white, or gray in a heterogeneous shade, and the surface is dotted with a relief pattern. The only difference between the seeds is the shade; in other characteristics (taste, nutritional and energy value) they are identical.
Food and industrial uses of seeds
Chia contains about 20% protein, 34% fat and 25% dietary fiber. The miniature seed is rich in antioxidants, unsaturated healthy fatty acids and nutrients.
The product is sold in pure or processed form. Most often, the seeds are roasted and ground into flour. This flour is not used for baking; most often it is used to enrich food (as a seasoning) or nutritional shakes. Flour based on roasted chia seeds is famous for its long shelf life and high energy potential. It increases the overall calorie content of the dish/drink and promotes long-term, quick satiation.
Chia seeds are very rarely used to produce oil. It is practically not used in the food industry because it dries quickly and becomes unsuitable for consumption. Chia oil can be used to make paints.
Chia seeds became one of the first superfoods to appear on the domestic market. The product gained popularity and popular love thanks to vegans and vegetarians. They looked for plant-based alternatives to animal products and gradually introduced them to the masses.
100 grams of chia contain 631 milligrams of calcium (Ca). This is twice as much as in a glass of high-quality cow's milk.
In 2005, the European Union named chia seeds an "emerging food." It is important to note that the then EU population knew practically nothing about the plant. The product is approved for general use after extensive scientific research.
Chia seeds with kefir at night
Chia seeds with kefir for weight loss have a powerful cleansing effect and can rid your figure of those annoying kilograms within a few weeks of use. Seeds with kefir are especially useful: eaten for dinner, they will bring a minimum of calories and by the morning will give the effect of a mild laxative.
Chopped fruits are placed in kefir. It could be strawberries, cherries, bananas, kiwis, apples. A tablespoon of chia is poured in there and everything is whipped in a blender. You need to drink a glass at night no later than an hour before bedtime.
Photo: nakormi
Benefits and harms
The combination of BJU (proteins, fats, carbohydrates) in them allows this product to be considered a superfood (super product). In numbers it looks like this:
- over 20% protein,
- about 40% carbohydrates,
- 35-40% safe fats.
If you stick to the diet for a whole week, you can lose up to 3 kg. But chia seeds are useful not only for losing weight, but also for improving the health of the body.
- Two tablespoons of chia contain 40% of your daily value for dietary fiber. Namely, fiber helps fight visceral fat, improves intestinal motility, and absorbs toxic substances.
- Due to their high protein content, they are becoming increasingly popular among vegetarians. The famous nutritionist Pierre Dukan was the first among his colleagues to pay attention to the nutritional value of the product.
- In terms of the content of polyunsaturated fatty acids omega-3 and omega-6, these grains are much superior to animal products such as cod liver, salmon caviar, olive oil.
- It is the record content of these acids – 17g per 100g of grains – that allows it to occupy an honorable place among healthy products. They play a huge role in human metabolism at any age and in the development of children.
- One of the popular diets is the keto diet. It implies a predominance of healthy fats in the diet. Therefore, for people on a keto diet, grains help support the body.
The vitamin and chemical composition of Spanish sage fruits is impressive:
- Vitamins: A, E, C, B1, B2, B3, B6, B9.
- Potassium, magnesium phosphorus, iron, zinc, copper, manganese, selenium.
Fact! Chia seeds contain 3 times more iron than spinach! The amount of calcium is 2 times higher than milk.
Calorie content of grains
Quite high - 486 kcal per 100g. But at the norm of 2 tbsp. (50g) per day, consuming them will not harm your figure. For example, the calorie content of dessert with chia seeds at Shokoladnitsa is only 100 kcal per serving.
Effect on the body:
- promote weight loss,
- lower cholesterol levels,
- help, especially in diabetes, to control blood sugar levels,
- improve the condition of blood vessels, heart function,
- strengthens bones, teeth, hair and nails,
- normalize the functioning of the gastrointestinal tract,
- strengthen and rejuvenate the body, increase performance.
The benefits of chia seeds are obvious. Healthy people can consume them every day, without exceeding the daily dose of 50 grams.
Contraindications
If you have any diseases in your body, you should consult a doctor before use. Be careful if you have:
- allergy to mustard and sesame,
- flatulence,
- low pressure,
- treatment with coagulants or aspirin.
Currently, there is no official data on the benefits or harms of chia for nursing and expectant mothers. Therefore, for safety reasons, it is better for pregnant and new mothers to avoid consuming this product for a while.
Contraindications for use
Unfortunately, chia seeds can be not only beneficial, but also harmful if consumed contrary to contraindications. The contraindications are as follows:
- increased flatulence, frequent bloating. Since chia contains fiber, it will aggravate unpleasant symptoms;
- allergy to sesame;
- parallel treatment with acetylsalicylic acid;
- chronic hypertension;
- chronic or acute diarrhea;
- gastrointestinal diseases: gastritis, stomach ulcers, colitis;
- pregnancy, lactation;
- age up to 7 years.
Honest opinions or reviews from different people
For some reason, everyone first of all runs to read reviews about chia seeds. We are no exception. Even when consuming superfoods on a regular basis, a person is always interested in “how they are.” Being curious and sticking your long nose in isn't always a bad thing. What do they say about seeds?
Natalia, 29 years old:
I fell for the photo on Instagram and wanted to try it. I heard briefly about the benefits. I mostly made smoothies with banana and coconut milk. After such a breakfast you don’t feel like eating for a long time. Unnoticed in a month, 3 kg were gone. I didn’t do anything else at all, I didn’t count calories, my activity was moderate - I ran after my one-year-old fidget, doing household chores, going for walks.
Svetlana, 39 years old:
I learned about chia back when it was not sold here. About 10 years ago, a friend brought it from Europe, and then an overseas superfood appeared here. I haven’t lost weight, but I didn’t have such a goal either, I’m happy with the weight, but I feel a boost of energy, vigor, the infection has become less frequent, my nails grow faster and don’t break. I don’t always eat, I usually buy several packs for 3-4 weeks, then rest, then buy again.
Olga, 21 years old:
I eat chia for the gastrointestinal tract. I've had skin rashes all the time since I was a teenager. I treated it, took it out, but it all comes back again. Then I began to periodically cleanse my intestines, the condition of the skin immediately improved, but this is not the most pleasant procedure. That’s why I first switched to bran, then I found out about chia. I like these seeds. If you eat it constantly, your body becomes cleaner, as does your face, even there are now fewer blackheads. Apparently my problem really settled in the intestines. Plus, after chia you don’t want sweets, which also cause pimples.
Chia seeds for weight loss: reviews
According to numerous reviews, losing weight with the help of grains is quite possible. Within a month, the first result is visible: the abdomen is reduced, obvious fat folds disappear, while the skin remains smooth, without stretch marks and flabby fragments.
With further use of chia seeds for weight loss, weight continues to decrease, provided that the person losing weight does not abuse fatty and sweet foods during the day.
Thus, without special diets and overloads, you can lose up to 10–15 kilograms in a few months if you consume the seeds daily.
Chia seeds are an excellent product with which you can not only lose weight in a relatively short time, but also improve your body health. Regular consumption of grains will minimize the development of age-related diseases and will please you with a slim figure.
IMPORTANT ! Informational article! Before use, you should consult a specialist.
Consumption of seeds for general health of the body and prevention
You can eat chia seeds every day throughout your life. They will help improve well-being, strengthen the body's defenses, boost immunity, prevent excess weight gain, slow down the aging process, and improve skin condition. The drug provokes allergies extremely rarely; it can be used by children over three years of age. By the way, the product is also very useful for children, as it helps improve mental activity.
Chia seeds are eaten as follows:
- In the form of jelly. A teaspoon of seeds is poured into a glass of hot water, covered and left like that for an hour. If you are short on time, you can boil the mixture for two minutes, cool it and drink it.
- In the form of porridge . Pour a spoonful of seeds (whole or crushed) into a glass of boiling milk, boil for two minutes, add spices to taste.
- With honey . Combine 1-2 teaspoons of honey and seeds, eat with tea or milk.
- Cocktail . Pour 1-2 teaspoons into a glass of kefir or yogurt and let it brew for two hours. You can leave it in the refrigerator overnight.
also add seeds to fresh salads and soups, main courses, porridges, cereal dishes, muesli, and baked goods . They are mixed with nuts, added to ice cream, creams, and used for sprinkling on cakes. In any case, they only bring benefits.
