How can you use chia seeds to lose weight?

Chia seeds help with weight loss

The Aztecs’ little seed…

The Aztec civilization already consumed chia seeds between the 13th and 16th centuries! They were among the staple foods, along with corn and beans.

They were both enjoyed for their energizing properties and appetite-suppressing effects, but also for their medicinal properties.

The chia seeds are indeed very rich in omega-3s, excellent for combating cardiovascular disease – they are the most omega-3-rich food in the plant kingdom.

They are also a good source of calcium, to protect bones and teeth, and they are furthermore very rich in antioxidants, which helps fight cellular degeneration.

They are finally excellent for regulating weight and are an ally in diseases related to overweight such as diabetes, since they help the body better assimilate carbohydrates.

Why do they help us lose weight?

• Chia seeds are very high in fiber (34 g / 100 g), making them an ideal food for weight loss. Indeed, high-fiber foods help you reach satiety more quickly, feel less hungry and therefore eat less. Fiber also helps regulate intestinal transit and improve elimination.
  
• They have appetite-suppressing properties: chia seeds have a mucilaginous texture: when in contact with moisture, they swell and form a viscous substance. They can absorb up to 15 times their weight in water, and by swelling in our stomach they create a strong feeling of fullness!
  
• Chia seeds are an excellent source of plant-based protein (14 g / 100 g). They are therefore ideal for a weight-loss diet: proteins help preserve muscle mass and decrease our appetite.
  
• They have sedative properties and stress-relieving, which can help lessen cravings caused by stress or the nervousness you may feel while dieting.

You can find chia seeds in raw form in organic and health food stores, and in some supermarkets.

They are also easily found on the Internet – be sure to check the reputation of the e-commerce seller and the product’s origin.

Also read | What are the best powdered meal replacements for losing weight?

Buying organic chia seeds: my selection

I recommend the organic chia seeds from the French brand amoseeds.

We recommend (and consume!) amoseeds’ superfoods because its founders procure directly from local organic cooperatives.

They therefore offer very high-quality products, at lower prices.

Don’t forget to use promo code “DARWIN” when you place your order to get 5% off all their products (and up to 25% when purchasing the same product multiple times).

How to consume chia seeds to lose weight?

Should you soak chia seeds?

Chia seeds can be eaten in two ways, soaked or not:

• One way to consume them is to soak them in liquid (water, tea, milk…) for at least 30 minutes to let them swell. They will form a gel called “mucilage”. You can eat these soaked chia seeds as is, in a large glass a few minutes before meals to benefit from their appetite-suppressing effect. However, this gelatinous texture may put off some people.
  
• They can also be used in recipes where their gelatinous texture can advantageously replace eggs. A good alternative for vegans and a way to lower the calories in cakes or cookies!
  
• It’s not ideal when dieting, but they can also be consumed dry: You can add them whole, crushed, or ground into many dishes. Sprinkle them on salads, vegetable sautés, blend them into smoothies or into yogurt. In that case, they will swell in the stomach.

Chia seeds have a fairly neutral flavor, so there’s no risk of disliking their taste.

Tips for using chia seeds to lose weight

First of all, let’s be clear: no food makes you lose weight! Weight loss can only be effective and lasting as part of a balanced diet and regular physical activity.

As part of a regimen, you can consume about two tablespoons of chia seeds per day. Beyond that, you risk causing bloating or disrupting your digestive function.

To lose weight, it’s best to consume chia seeds soaked in water: this way you won’t add any extra calories.

If this texture doesn’t appeal to you, incorporate them into recipes. Be careful though, if you add them to soups or sauces, they may greatly thicken their texture!

If you prefer dry chia seeds, don’t forget to drink plenty of water (more than 1.5 liters of water per day): indeed, the seeds will use the liquid in your stomach to swell. If they don’t find enough liquid, they may cause irritation.

Also read: Buying chia seeds: our tips

Two quick and easy recipes

One of the signature recipes for chia seed lovers is chia pudding. A rich and tasty recipe for breakfast, an afternoon snack, or as a dessert:

• For one bowl, mix 1/4 liter of rice milk or almond milk with 2 tablespoons of chia seeds.
  
• Add agave syrup (1 tablespoon) and a flavor of your choice: vanilla, cinnamon, orange blossom…
  
• Let it swell overnight in a bowl and enjoy this chia pudding chilled the next morning.
  
• Add fresh fruit to it for a vitamin-packed, balanced, fiber-rich breakfast.

You can also try the quick chia smoothie:

• Simply blend a banana with the juice of an orange.
• Add 1 tablespoon of chia seeds and 25 cl of plant-based milk.
• It’s ready!

You can eat chia seeds at any time of day, but ideally it’s best to consume them in the morning to avoid energy slumps or mid-morning cravings.

Experts recommend consuming them in a 12-week course so they can have an effect on the body. You should then return to a lower dose (1 tablespoon) to avoid over-stimulating the intestines.