A recent study has come out proving that chia seeds help in weight loss.these chia seeds are tiny seeds which contain nutritional profile and health benefits for your body.
How chia seeds are produced?Chia seed comes from the plant named Salvia Hispanica which does not need any processing and is taken as a whole grain and is 100% natural or organic.
chia seeds are very small in appearance but their benefits are very high.Good source of fiber protein and omega 3 fatty acid, High quality protein, vitamins and minerals.
Perfect for the ketogenic dietYou can get all these nutritional benefits from just 1 tablespoon i.s. 15 grams of chia seeds.
Energy : 60 calories
Carbohydrate : 5g
Protein : 2.3g
Fat :4g
Fiber :4g
Calcium :80mg
Iron :1.08g
2 tablespoons of chia seeds provide:• 64% more potassium than a banana • 7× more vitamin c than oranges • 5× more calcium than milk• 3× more antioxidants than blueberries• 2× more iron than spinach.• 100% more omega -3 than salmon
more protein the oats, wheat and barley
So what is it about chia seeds that helps in weight loss?
Improves digestion Chia seeds improve your digestion system because they have very high fiber content, which also provides relief to your constipation, hence it helps in losing weight.
Keep you Full chia seeds give you a feeling of fullness. Chia seeds absorb 12 times more water than usual. Due to this, our fiber gets spent or we feel full. This is another reason why chia seeds help us lose fat.
improve the quality of sleep Chia seeds also improve the quality of your sleep because it contains magnesium or tryptophan acid which regulates your sleep cycle, so you know that people who sleep well lead to weight loss.
helps a lot in doing. Studies suggest that sleep plays role in weight loss and specifically fat loss.
improves workout performance
Does chia seed improve your workout performance?
This means that you feel more tired or fighting after working out, this will not happen after taking chia seeds, the simple reason is that chia seeds contain all the amino acids which help in muscle recovery. It also helps in muscle recovery. To improve workout performance, take BCAA branched-chain amino acid supplements, which you can find in chia seeds.
controls craving Chia seeds control your cravings. You get all the amino acids from chia seeds which are otherwise a bit difficult to combine with a vegetable diet. In the same way, taking a protein diet automatically controls your cravings.
Due to all these reasons, Chia seed has become very famous for weight loss.
If you take chia seeds along with a healthy and low calorie diet, you can lose extra fat.
How to eat chia seeds?
Adding chia se to your diet is very easy.
There 2 way to eat chia seeds,either you take them in row form or by soaking them.
if you take them by soaking, if you soak them for at least 1-2 hours, they get swelled 10 times.the water in you soak them,they absorb it and make a gel like structure that is very beneficial of you. Because it saves your body for dehydration.
you can sprinkle them on salads, blend them into your drinks,mix them into homemade curd, or put them into soups to thicken them.
Just make sure that they are nicely soaked and have formed a gel-like outside surface that provides their unique benefit. There is no strict rule about when to eat chia seeds. It can be breakfast, lunch it can be at dinner.
Same disadvantage of chia seeds Things to keep in mind before consuming chia seeds Avoid taking them rawIf dry chia seeds are taken and water is drunk over it, it can create blockage in the esophageal.
- Avoid dry and roasted chia seed is you have any digestive issues.
2. do not eat in excess Do not consume chia seeds in excess as they have high fiber content and consuming them in excess can cause abdominal pain, diarrhea, gas and acidity.
You can take 50 gm/two to three teaspoons of chia seeds in a day.
The benefits of chia seeds are not just for weight loss, it has even more benefits like diabetes, heart health, bone strength and reduce oxidative stress, helping to build new cells and good for skin health.
