Are you struggling with belly fat? Well some lifestyle changes like regular physical exercise, a balanced diet and healthy eating habits can help you lose weight. Fortunately, there are some other superfoods as well which can help you deal with weight control. Chia seeds are among them.
Chia seeds are black in colour and small in size from the plant Salvia hispanica and can be useful for sustainable weight loss. Chia seeds are nutrient-dense and offer numerous health benefits, such as weight management, reducing the risk of heart diseases and many more. Protein rich and high in fibre, these seeds can do wonders if added to your early morning breakfasts and evening snacks to help you lose weight.
According to the Delhi based nutritionist Pooja Malhotra, the protein quality of chia seeds is impressive as they pack a good balance of essential amino acids, so they are a superb choice for vegetarian dieters. They are an excellent source of calcium for people who are off dairy, hence including some chia seeds in an overall healthy balanced diet can help aid weight loss. She recommends maximum two tablespoons of chia seeds everyday. She further advised to sprinkle chia seeds on salads, soups, smoothies, home made granola or museli, sandwiches etc.
How to use chia seeds for weight loss:
Chia seeds are not just healthy foods; but they are also super easy to add in your diet. Moreover, these seeds are not that flavoursome but when added to your dishes can make them taste delicious.
You can add them to anything like oats, desserts, sandwiches, smoothies, sweet potatoes, muffins, homemade bread, salad dressing or you can even make chia pancakes. To enhance their nutritional value, try sprinkling chia seeds on top of rice dishes, assorted vegetables or simply eggs.
High in fiber: Chia seeds are rich in fibre, which helps you keep fuller for a longer time and thereby help you from overeating in the next meal.
Two tablespoons of chia seeds contain almost 10 grams of fiber. A high-fibre diet has been linked to weight loss. Eating fibre rich diet is one of the simplest ways to lose weight. The fibre content that is present in chia seeds also helps in better digestion and bowel regularity.
Omega-3 fatty acids: Chia seeds have high amounts of alpha-linoleic acid (ALA), an omega-3 fatty acid. Hence, they are beneficial for maintaining a healthy heart. The omega-3 fatty acids provide several health benefits, like lowering the inflammation in the body and weight gain.
As an added benefit, chia seeds have a wealth of nutrients like magnesium, calcium, phosphorus and antioxidants that are beneficial for your overall health.
High in protein: Chia seeds are rich in protein which helps in reducing appetite and food intake. The protein content in these healthy seeds promotes growth and development, building muscle mass, and thereby reducing your body fat in many ways.
Protein is claimed to be the most effective macronutrient for weight loss that can curb cravings. It is said that 2 tablespoons of chia seeds has around 4.7 grams of protein. Additionally,they are gluten-free, making it a good source of protein for people with celiac disease or whole grain sensitivities.