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Chia seeds are particularly high in protein and are among the best sources of protein for vegetarians and vegans as mentioned in another article. 100g of chia seeds contains about 17g of protein and 35g of fiber. They are believed to help in weight loss basically because of their rich protein and fiber content.
A study suggests chia seeds have no effect on weight loss in obese individuals, however, out of seven documented studies on this subject, 4 showed a significant weight loss when chia seeds are consumed with a hypocaloric diet while the other 2 studies still proved some weight loss when they are consumed by people on normal diets. (source)1
Therefore, it is right to conclusively state that chia seeds are effective in weight loss according to research. This is just as expected based on the fact it is very high in protein and fiber which individually play significant roles in any weight loss efforts let alone when they are so generously combined.
Additionally, their weight loss effect is believed to be enhanced by their omega-3 fatty acids content. These acids enhance metabolic health and therefore add to the overall weight loss efforts in addition to the fiber and protein contents.
Adding chia seeds to other meals such as smoothies, oatmeal, and yogurt supports your overall health apart from your weight loss efforts. To this end, their role in nutrition should be taken to be complementary to a holistic approach to human health and weight management.
How chia seeds aid in weight loss.
As stated earlier Chia seeds’ role in weight loss is mainly as the result of their high fiber and protein content.
- Protein: As a macronutrient, they are effective in weight loss as discussed in a previous topic titled weight loss protein intake you may want to read. Further down the article, a detailed account of a 1-month high protein intake result was outlined to show how effective it can be.
- Fiber: Chia seeds are also high in dietary fiber. A serving of 28g of chia seeds alone has about 10g of dietary fiber. With the recommended daily intake of fiber at 25g, its dietary fiber content stands at 40% of the daily recommended fiber intake. This makes it exceptionally high in fiber which makes you take less calories by maintaining satiety much longer. Among the numerous health benefits of dietary fiber, as listed in a previous article, it also helps in body weight regulation according to research published in the Journal of Nutrition Reviews(JNR).2
The soluble fiber in chia seeds absorbs water, expanding in the stomach and creating a gel-like substance. This effect prolongs the feeling of fullness, thereby reducing overall calorie intake throughout the day.
Furthermore, when consumed as part of a balanced diet, the protein in chia seeds can help increase the thermic effect of food, this means the body burns more calories during digestion which can contribute to weight loss while preserving lean muscle mass, thereby promoting a healthier body composition.
In other words, incorporating chia seeds into your diet can provide multiple pathways to support your weight loss journey. They are a valuable addition to a nutritionally balanced diet aimed at weight management.
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Recommended Daily Intake of Chia Seeds for Weight Loss
It is important to consume chia seeds in the right quantities to achieve the desired results in weight loss. The recommended daily intake of chia seeds is generally around 20 grams to 25 grams per day, which is roughly about two tablespoons. This amount is considered sufficient to get the benefits of weight loss as described earlier in this article, without unduly increasing your calorie intake.
Going above this daily limit may subject you to side effects like abdominal issues and bloating. The limit is not a one-size-fits-all amount. It has to be adjusted based on an individual’s daily caloric requirements.
More active people with higher daily caloric needs will have to take more chia seeds to achieve their weight loss objectives whereas those with lower caloric needs should take considerably less. This is just as it applies to meeting your daily protein requirements as discussed in a previous topic titled The daily intake for protein.
It is always advisable to consult with a healthcare provider or a nutritionist to determine the optimal serving size of chia seeds that meets your needs.
Besides bloating and stomach problems, overconsumption of chia seeds can lead to undesirable outcomes due to their high-calorie content as each tablespoon contains approximately 60 calories.
By keeping to these guidelines and integrating chia seeds into a well-balanced diet, you can effectively enjoy their potential benefits for weight loss while maintaining a healthy overall nutritional profile.
The best times to Consume Chia Seeds for Weight Loss.
Understanding the optimal times to consume them is essential to meeting your weight loss goal.
1. By morning: Incorporating chia seeds into your morning meal can significantly kickstart your metabolism. Adding them to your smoothies or yogurt not only enhances the nutritional value of your breakfast but also promotes a feeling of fullness. This reduces the likelihood of overeating later in the day.
The high fiber content in chia seeds also slows down the digestion process thereby ensuring a steady release of energy that keeps you active and satiated throughout the morning.
2. At lunchtime: Midday meals and snacks also present a good opportunity for consuming chia seeds. Including them in your lunch can help maintain energy levels and prevent unhealthy snacking. Chia seeds can be easily added to salads, soups, or even mixed into sandwich spreads.
3. By evening: Consuming chia seeds before bed offers its own unique set of benefits. When taken in the evening, chia seeds can slow down the rate of digestion due to their higher fiber content which prevents nighttime snacking. This is a common pitfall for many individuals trying to lose weight. The slow digestion process means that chia seeds can keep you feeling satisfied throughout the night, reducing the urge to raid the fridge.
Looking at all of these times and the effects of chia seeds in promoting a feeling of fullness and staving off hunger, the overall best time to consume the seeds for weight loss is at night or dinner. However, taking them during any other meal remains helpful to any weight loss objective.
Generally, foods rich in dietary fibers keep me feeling fuller for much longer. For instance, I found adding roasted peanuts to my cereal at night keeps me satiated all night long till late morning. Otherwise, I may wake up during the night to find something to eat.
In conclusion, timing your chia seed consumption can play a significant role in maximizing their weight loss benefits. By adding chia seeds to your breakfast, midday meals, and evening meals, you can enhance your metabolism, maintain steady energy levels, and curb late-night cravings. All of these are important for a successful weight loss journey.
References.
- Waruguru, P. (2023). Systematic evaluation of the impact of chia seeds on weight loss. Journal of Medical and Health Sciences (JMHS), 2(1), 87–98. https://doi.org/10.51317/jmhs.v2i1.418 ↩︎
- Nancy C. Howarth, Edward Saltzman, Susan B. Roberts, Dietary Fiber and Weight Regulation, Nutrition Reviews, Volume 59, Issue 5, May 2001, Pages 129–139, https://doi.org/10.1111/j.1753-4887.2001.tb07001.x ↩︎
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