Weight Loss

Chia Seeds For Weight Loss – Diet Plan And Recipes

Reviewed By Registered Dietitian Merlin Annie Raj, Registered Dietitian
by
ISSA Certified Specialist in Fitness & Nutrition
Chia Seeds For Weight Loss – Diet Plan And Recipes Hyderabd040-395603080 September 17, 2019

Chia seeds (Salvia hispanica L.) are powerful weight loss boosters. These small black and white nutrient-rich seeds belong to the mint family and are natives of Mexico and South America. Their dietary use dates back to the Mayan and Aztec cultures, and they were also used as currency. In the recent past, chia seeds have gained popularity as a superfood as they have numerous health benefits, such as weight loss, lowering LDL cholesterol, and protecting the heart. This article explains how chia seeds for weight loss works and includes a chia seed weight loss diet plan and ways to consume these seeds. But first, let’s get to know a tad bit about them. Swipe up!

What Are Chia Seeds?

What Are Chia Seeds - Chia Seeds For Weight Loss Pinit

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“Chia” means strength. These small pseudo-grains are rightly named so as they are rich in dietary fiber, protein, and polyunsaturated fatty acids (PUFA). They expand and form a thick gel-like outer layer when you put them in water. In fact, they can hold up to 10 times their weight in water or any other liquid. And you must always soak them in water before consuming. The best part about chia seeds is that they do not have a strong flavor or taste and can hence be added to any food and consumed.

Now, let us take a quick look at nutrition profile of chia seeds.

Nutritive Value Of Chia Seeds (100g)

NutrientsValue
Energy486kcal
Protein16.5g
Total Lipid30.7g
CHO42.1g
Dietary fiber34.4g
Calcium631mg
Iron7.7mg
Magnesium335mg
Potassium407mg
Sodium16mg
Zinc4.6mg
Folate49µg

Source: USDA

As you can see, these small seeds are packed with nutrition. And this nutrition profile is closely related to how chia seeds aid weight loss. Find out in the next section.

Chia Seeds For Weight Loss – How Do They Work?

How Do Chia Seeds Aid Weight Loss - Chia Seeds For Weight Loss Pinit

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Chia seeds are great for weight loss. They are rich in antioxidants, protein, healthy fats, and dietary fiber that help flush out toxins, build lean muscle mass, reduce inflammation, and keep you full for a long duration. Let’s take a closer look at how these small seeds can help you tackle a huge problem. Scroll down.

  • Rich In Dietary Fiber

Chia seeds are rich in dietary fiber, which benefits digestive health by promoting regularity and increasing stool frequency to prevent constipation. Moreover, the fiber in chia seeds also absorbs a good amount of water, which keeps you full for longer and suppresses hunger.

Fiber-rich foods can keep your body from absorbing a few calories from the foods you eat. The nutrient binds with the fat and sugar molecules in the food and obstructs their absorption. This reduces the number of calories you consume.

  • Loaded With PUFA

Polyunsaturated fatty acids are categorized as healthy fats. Chia seeds are loaded with alpha linoleic acid (ALA), an omega-3-fatty acid. Omega 3 fatty acids are known for their anti-inflammatory effects, as well as brain- enhancing and heart health-protecting properties.

  • High In Protein

One ounce of chia seeds contains 4.4 grams of protein. You need about 0.8 g per kg body weight of protein every day. If you are not a meat eater, it is quite possible that you are not consuming enough protein. And to load up on protein, you need to look at whole foods instead of supplements. The protein in chia seeds helps in building muscle mass and aids muscle recovery.

  • Increase Energy Levels

A sedentary lifestyle is one of the reasons for weight gain. Chia seeds provide energy and make you more active. In fact, when you start building lean muscle, the number of mitochondria (the cell organelles that produce energy in the form of ATP) increases. This, in turn, not only increases your energy levels but also accelerates your metabolic rate.

  • Loaded With Antioxidants

Antioxidants help flush out toxins and lower stress and inflammation in the body. They act by scavenging the harmful free oxygen radicals, which may also lead to DNA mutation, leading to harmful/nonfunctioning protein synthesis. Chia seeds are loaded with various antioxidants – quercetin, caffeic acid, kaempferol, and chlorogenic acid. Hence, consuming these seeds will reduce the toxins in your body, help you lose weight, and reduce the risk of fatal diseases (1).

  • Increase The Production Of Leptin

Leptin is a hunger-inhibiting hormone that is produced by the fat cells (adipose tissue). Scientists have found that the more protein you consume, the more the production of leptin will be (2). Chia seeds are a good source of protein (as mentioned above) and also help kick leptin into action. This, in turn, helps suppress appetite, prevents overeating, and maintains a healthy body composition.

These are the main reasons you must include chia seeds in your diet. But how much should you consume per day? Find out next.

Chia Seeds For Weight Loss – How Much Should You Consume?

You can have 2-3 tablespoons of chia seeds per day. Make sure you do not overshoot this recommendation just to lose weight “quickly” as it can turn out to be harmful in higher doses. Also, talk to your doctor/dietitian before consuming chia.

Along with consuming chia seeds, you must also follow a healthy diet. Not sure where to start? Well, check out the diet plan below to get an idea.

Chia Seeds Weight Loss Diet Chart

MealsWhat To Eat
Early Morning

(6:00 a.m.)

2 teaspoons fenugreek seeds soaked in 1 cup of water overnight
Breakfast

(6:45 – 7:15 a.m.)

Oatmeal with chia seeds + 1 banana + 4 almonds + 1 cup green tea
Mid Morning

(10:00 – 10:30 a.m.)

1 boiled egg/1 cup freshly pressed juice
Lunch

(12:30 – 1:00 p.m.)

Tuna/tofu salad with light dressing + 1 cup buttermilk
Post Lunch

(3:00 p.m.)

1 cup green tea + 1 multigrain biscuit
Dinner

(6:30 – 7:00 p.m.)

Grilled fish/chicken/mushroom + veggies + 1 tablespoon chia seeds + ½ cup warm milk before going to bed

You get the idea, right? Low-calorie but nutritious food is what you must aim to consume. Also, avoid late night snacking or mid-day junk cravings. You can have a cup of green tea in the morning or a cup of chamomile tea at night to avoid overeating.

Alright. So, is soaking chia seeds the only way to consume them? No. Here are other ways.

Ways To Consume Chia Seeds

Here are a few other ways of adding chia seeds to your food:

  • Soaked chia seeds
  • Ground chia seeds
  • Chia seed oil

Depending on what is convenient and appealing to you, add chia seeds in any form to your food to reap health benefits. But should you only consider adding these seeds to your oatmeal? Of course not! There are other innovative ways to amp up your daily nutrition with chia seeds. Let me show you a few quick recipes. Scroll down.

Chia Seeds For Weight Loss – 10 Best Recepies

1. Chia Seed Smoothie

Chia Seed Smoothie - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 1 banana
  • 1 cup blueberries
  • 2 tablespoons chia seeds
  • 1 tablespoon Greek yogurt
  • 1 cup full-fat/soy milk
How To Prepare
  1. Peel and toss the banana into a blender.
  2. Add the blueberries, Greek yogurt, full-fat/soy milk, and chia seeds.
  3. Blitz it, pour it into a glass, and drink.

2. Chia Seed Muffin

Chia Seed Muffin - Chia Seeds For Weight Loss Pinit

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Ingredients
  • ⅔ cup almond milk
  • 1 cup rolled oats
  • 1 cup mashed banana
  • ½ cup brown sugar
  • ¼ cup white sugar
  • ⅓ cup vegetable oil/ ghee
  • 2 ½ tablespoons chia seeds
  • 2 teaspoons baking soda
  • 2 cups flour
  • 2 teaspoons apple cider vinegar
  • ½ teaspoon salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
How To Prepare
  1. Preheat the oven and grease a muffin tray.
  2. Whisk the almond milk and apple cider vinegar and keep aside.
  3. In a large bowl, mix the flour, chia seeds, cinnamon, nutmeg, baking powder, and salt.
  4. Add the mashed banana, both types of sugar, and oil to the apple cider vinegar and milk mixture. Mix well.
  5. Stir in the dry ingredients.
  6. Add one to two tablespoons of batter in each muffin mold in the tray and bake for 20-25 minutes.
  7. And, it’s ready!

3. Chia Seed Pudding

Chia Seed Pudding - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 1 cup almond milk/ full-fat milk
  • 4 tablespoons chia seeds
  • 2 tablespoons organic honey
  • ½ teaspoon vanilla extract
  • ½ teaspoon nutmeg
 How To Prepare
  1. Blend all the ingredients except the chia seeds.
  2. Stir in the chia seeds and pour into a glass jar.
  3. Refrigerate it for four hours to let it form a gel-like (pudding) texture.

4. Chia Seeds Iced Tea

Chia Seeds Iced Tea - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 2 tablespoons chia seeds
  • 1 teaspoon green tea
  • 1 cup water
  • 2 tablespoons lime juice
  • ¼ teaspoon brown sugar
  • Lime slices
  • Ice cubes
How To Prepare
  1. Soak the chia seeds in water.
  2. Bring a cup of water to a boil, and just when it starts boiling, remove from the flame.
  3. Let it cool for 2 minutes.
  4. Add a teaspoon of green tea and steep it for 3-4 minutes.
  5. Strain the tea into a glass.
  6. Let it cool down for 5 more minutes and then refrigerate it for 15 minutes.
  7. Add the lime juice, brown sugar, chia seeds, some ice cubes, and lime slices.
  8. Enjoy your summer fresh chia iced tea.

5. Chia, Fruit, And Yogurt

Chia, Fruit, And Yogurt - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 1 cup blueberry yogurt
  • 2 tablespoons chia seeds
  • 1 plum, sliced
  • 1 peach sliced
  • ½ orange sliced
  • Mint leaves
How To Prepare
  1. Toss the sliced fruits into a bowl.
  2. Stir in the blueberry yogurt.
  3. Add the chia seeds, combine everything well, and garnish with mint leaves.

6. Quinoa Chia Salad

Quinoa Chia Salad - Chia Seeds For Weight Loss Pinit

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Ingredients
  • ½ cup quinoa
  • 2-3 tablespoons chia seeds, soaked in water
  • 1 cup vegetable stock
  • ¼ cup chopped green bell pepper
  • ¼ cup chopped red bell pepper
  • ½ cup chopped kale
  • 1 tablespoon lime juice
  • 1 tablespoon olive oil
  • ½ teaspoon black pepper
  • Salt to taste
How To Prepare
  1. Add the quinoa and vegetable stock to a pan. Cover and cook until the quinoa is cooked.
  2. Transfer it to a plate and fluff it with a fork.
  3. In another bowl, add the chopped veggies, chia seeds, lime juice, olive oil, salt, and pepper.
  4. Combine everything well and spread it on top of the quinoa.
  5. Mix lightly and eat it!

7. Homemade Chia Protein Bar

Homemade Chia Protein Bar - Chia Seeds For Weight Loss Pinit

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Ingredients
  • ½ cup dates
  • 4 tablespoons chia seeds, soaked in water
  • 2 tablespoons olive oil
  • 1 tablespoon melon seeds
  • 1 tablespoon pepita
  • ½ teaspoon vanilla extract
  • A pinch of cinnamon
  • 1 tablespoon dark cocoa powder
How To Prepare
  1. Mix all the ingredients in a bowl.
  2. Transfer the mixture to a tray. Spread and press it down and cut into squares.
  3. Refrigerate for 2 hours to give it a more chewy texture.

8. Chia Seed Banana Pancake

Chia Seed Banana Pancake - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 1 ripe banana
  • ½ cup flour
  • 2 tablespoons ground oats
  • 2 tablespoons chia seeds, soaked
  • ¼ cup almond milk
  • 1 teaspoon cinnamon
  • Berries and maple syrup/honey for topping
How To Prepare
  1. Mash the banana with the back of a fork.
  2. Add the flour and ground oats. Mix well.
  3. Add the milk, cinnamon, and chia seeds. Mix well.
  4. Heat a nonstick skillet and add a dollop of the batter.
  5. Cook for two minutes on each side.
  6. Transfer the pancakes to a plate and top it with berries and maple syrup/honey.

[ Read: 10 Best Healthy Protein Pancake Recipes ]

9. Chia Strawberry Shake

Chia Strawberry Shake - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 1 cup chopped strawberries
  • ⅔ cup Greek yogurt
  • 3 tablespoons chia seeds, soaked
  • 1 teaspoon dark cocoa powder
  • 1 teaspoon slivered almonds for garnish
  • 4-5 raspberries for topping
How To Prepare
  1. Toss the Greek yogurt, strawberries, and dark cocoa powder into a blender.
  2. Pour the mixture into a tall glass and stir in the soaked chia seeds.
  3. Add the slivered almonds. Finish by topping it with raspberries.

10. Chia Seed Almond Milk

Chia Seed Almond Milk - Chia Seeds For Weight Loss Pinit

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Ingredients
  • 10 almonds
  • 500 mL milk
  • ⅛ teaspoon cardamom powder
  • A few strands of saffron
  • 1 tablespoon chia seeds, soaked
  • Ice cubes (optional)
How To Prepare
  1. Soak the almonds for 4 hours.
  2. Peel them and toss them into a blender.
  3. Blend the green cardamom powder and saffron.
  4. Bring the milk to a boil.
  5. While it’s boiling, add the almond mixture.
  6. Simmer for 2 minutes and then take the milk off the heat.
  7. Let it cool down for 10 minutes.
  8. Add chia seeds and ice cubes before serving. 

So, it’s not that tough to incorporate chia seeds into your diet. Apart from eating good, you must also exercise 4-5 hours per week. You will see results in two weeks if you adhere to a good lifestyle. With that in mind, start including chia seeds in your diet. Cheers!

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.