Chia Seeds for Weight Loss

In the last few years, chia seeds have taken off as one of the biggest health foods. This is due to chia seeds being affordable with a mild flavor and is highly nutritious. The calorie count of chia seeds is high since they have fiber, protein and omega-3 acids making them a new part of weight loss diets.

Weight Loss Basics

There isn’t a single food, even the nutrient dense ones like chia seeds, which can cause weight loss by itself. Healthy weight loss is achieved by having a healthy balanced diet and as it has recently been discovered; healthy hormonal balance. This is done so the body will tap into the fat stores to get the energy it needs. The amount of calories that you need per day depends on a number of factors like age, height, gender, and activity level. There are a lot of charts online that have guidelines; however, everyone needs a different calorie amount, so you will need to do some work to calculate out the amount of calories you need to take in. But most people will lose about a pound a week by cutting 500 calories from their daily intake.

Chia Seeds for Weight loss

Dietary fiber is what chia seeds are packed with, and they contain about 10 grams of fiber per ounce of chia seeds. This high amount of fiber makes it easier for people to get their daily fiber intake goal, which is 21-38 grams of fiber daily. Harvard Medical School found that eating more fiber helped with weight loss even if no other diet changes are made.

There is evidence that chia seeds alone can help with weight loss. NutriciónHospitalaria published a study in 2014 that looked into the effects of ground chia seeds or chia flour. The study was for 12 weeks. The study found that subjects who ate the ground chia seeds had more weight loss than the other subjects. The ground chia seeds eating subjects also had a small reduction in their waist size. This result suggested that chia seeds can help with the loss of belly fat. At the same time, chia seeds have been found to have no effect on weight loss. An earlier study of chia seeds, in 2009 that was published by Nutrition Research, did not find any benefits for weight loss by eating chia seeds.

If you want to lose weight, chia seeds alone will not help you to shed the pounds. However, adding chia seeds to a weight loss diet can help. Many people eat chia a seed in the morning since they have a high amount of fiber, which helps you feel fuller longer, and helps the body with an energy increase. Chia seeds can be added to other meals if you need more fiber in your diet.

1. Chia seeds also contains essential fatty acids.

This are fatty acids required for biological processes. Essential fatty acids

a. Affect your energy level and endurance during exercise. Essential fatty acid allow the transportation of oxygen through the system thus helping you recover faster.

b. Help stabilize blood sugars

c. Deficiency in essential fatty acid will result in your skin becoming rough, peeling and flaky.

d. Nail and hair strength. Essential fatty acid works with the B vitamin to help hair, skin and nails.

2. Chia seeds contains Omega 3

Chia seeds has more omega 3 than salmon.

3. Chia seeds also contains calcium

It has 5x more calcium than milk.

4. Chia seed has High amounts of fiber

5. B1, B2 and B3

Chia seed contains sufficient amout of vitamin B1, B2 and B3. Chia also has Boron which helps calcium make bones solid.

6. Chia contains Polyunsaturated fatty acids, which increase ionized calcium.

7. Chia is high in protein (1 ounce contains 4.9g)

 

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