Magical Chia Seed Uses: health Benefits, Weight Loss and Diet Chart.
Chia Seeds are extracted out of the plant Salvia Hispanic, which go with the mint family and are natives of Mexico and South America. Chia seeds are highly popular in super-foods these days, which are stuffed with nutrients, have health benefits, help in weight loss, help to gain flawless skin and hair. So, in this blog we will share with you about chia seed uses for weight loss and it’s health benefits.
They are excellent source of omega-3 fatty acids, rich in antioxidants and they provide fibre, iron, calcium etc. They also contain a good amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2. Chia seed is also considered a pseudo-cereal. That means they’re the carbohydrate-rich seeds of a non-grass plant. When chia seeds are added to the water, it swells out, absorbs the water and it get moisture in surrounds the seed while it enlarges. So, when you have it you feel full for longer time because the good amount of fibre and protein it contains.
Two tablespoons of chia seeds (1 ounce or 28 grams) contains:
- 4.5 gm of protein.
- 140 calories.
- 11 gm fiber.
- 7 gm unsaturated fat.
- Calcium 18%, Manganese 30%, magnesium 30%, phosphorus 27% of RDI respectively and trace minerals like zinc and copper.
Chia seeds are complete protein, containing all nine essential amino acids that cannot be made by the body. So, you can have chia before a few hours of intense workout, that will help to deliver fuel and boost your performance during the workout. Consuming chia after workout can provide tissue repairing protein. Even you can have them whenever you feel hunger, it keeps you full for longer time.
Health Benefits with Chia Seed Uses:
This super food has become more popular in recent due to high nutrition value with very few calories and it contains more minerals. So, high on scores of benefits. This plant-based food have long been associated with reduced risk of many adverse health conditions as below:
- Controls blood pressure, cholesterol and Omega 3 to fight heart disease.
- Fights Breast cancer, other types of cancer and helps treating diverticulosis.
- Good for bones and dental health.
- Improves skin health, anti-inflammatory, mood enhancer and prevents constipation.
- They have been proven to support a healthy complexion, boost your energy and metabolism, Detox your body and overall lowers the weight.
Chia Seed Uses for Weight Loss:
Who wouldn’t want to lose weight in healthy way. Then why ignore chia seeds?
To lose weight you will need to add more fiber in your diet. Fiber plays a major role to lose weight, even if you do not make other changes in your diet. Two tablespoons of chia seed contain 10 grams of fiber, according to a research conducted in 2015, it has been shown that consuming 30 gram of fiber can help you lose weight. So, try starting your day with 1 tablespoon of chia seed mix with water and end your day in the same manner. In addition, of course you need a balanced diet, that provides lesser calories than you burn each day, and that way, your body spout into your fat stores as a source of energy. Also, 1 ounce (28 grams) of chia seed contains 12 grams of carbohydrate.
Now I see, you must be thinking about 12 gm of carbs in the above list, but in that, 11 of those grams are fiber, which your body does not digest easily. Because of its high soluble fiber content, chia seeds can absorb up to 10–12 times their weight in water, becoming gel-like and expanding in your stomach. Theoretically, this should increase fullness, slow absorption of your food and help you automatically eat fewer calories.
Chia Seeds Diet chart for weight loss:
|Meals||Diet Plan with Chia Seeds|
|Breakfast||Overnight soaked oats chia seed pudding (almond milk + oats + chia seed + fruit your choice + honey )|
|Snack||Butter milk ( 2 table spoon of curd or yogurt + 1 cup water + 4 – 5coriander leaves + 1 small slice of ginger + a pinch of black salt. Mix in blender)|
|Lunch||3 boiled egg with 1 apple|
|Snack||1 cup of Green tea + a hand full of almond and walnut|
|Bed time Snack||Chia seed fruit salad (fruit must be papaya or pineapple)|
Now I think you get the idea of consuming chia seeds with the help of diet chart, It has very Low-calorie, contains minerals, is a nutritious food and hence, this is what you must aim to consume. There are many other ways to consume chia seeds for weight loss.
Read : Pumpkin for Weight Loss
Well check out the chia seed uses and weight loss Recipe down below:
- Chia seed water
- Chia detox water
- Juice soaked chia
- Healthy smoothies with chia seeds
- Chia pudding
- Recipes of salad with chia seeds
- Multigrain Chia seed roti
- Chia seed protein bar
- Chia seed add in soup
You should have 2- 3 tablespoons chia seed per day. Do not do overshoot just to lose weight quickly. It may be harmful in higher dose for your body, if you have health issue please talk to your doctor or dietitian before consuming chia.