How can you use chia seeds to lose weight?

Chia seeds help with weight loss

The little seed of the Aztecs…

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

They were consumed both for their energizing properties and appetite-suppressing properties, but also for their therapeutic virtues.

The chia seeds are indeed very rich in omega-3s, excellent for fighting cardiovascular diseases — they are the richest source of omega-3s in the plant world.

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

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

Why do they help us lose weight?

• Chia seeds are very high in fiber (34 g / 100 g), which makes them an ideal food for weight loss. Indeed, high-fiber foods help you reach satiety more quickly, reduce feelings of hunger and therefore eat less. Fiber also helps regulate bowel movements 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: protein helps preserve our muscle mass and reduces our appetite.
  
• They have sedative and anti-stress properties, which can help ease stress-related cravings or the nervousness you may feel during a diet.

Chia seeds are available in raw form at organic and health-food stores, and in some supermarkets.

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

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Buy 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 source directly from local organic cooperatives.

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

Don’t forget to use the promo code “DARWIN” when placing your order to get 5% off all their products (and up to 25% when buying 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 they are, in a large glass a few minutes before meals to take advantage of their appetite-suppressing effect. However, this gelatinous texture may put some people off.
  
• They can also be used in recipes where their gelatinous texture can advantageously replace eggs. A good alternative for vegans and a way to reduce the calories of cakes or cookies!
  
• It’s not ideal when dieting, but they can also be eaten dry: they can be added whole, crushed or powdered to many dishes. You can sprinkle them on salads, sautéed vegetables, blend them into smoothies or with yogurt. In that case, they will swell in the stomach.

Chia seeds have a fairly neutral flavor, so there’s no risk of not liking 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.

During a course, you can consume about two tablespoons of chia seeds per day. Beyond that, you risk causing bloating or disrupting your intestinal transit.

The ideal way to lose weight is to consume chia seeds soaked in water: this way you won’t add any extra calories.

If this texture puts you off, incorporate them into recipes. Be careful, though: if you add them to soups or sauces, they may significantly 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 the Buy chia seeds: our tips

Two simple and quick recipes

One of the signature recipes for chia seed lovers is the chia pudding. A delicious and flavorful recipe for breakfast, an afternoon snack, or 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 fresh the next morning.
  
• Add fresh fruit for a vitamin-packed, balanced, and 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-stressing the intestines.