How To Use Chia Seeds In Weight Loss

chia seeds

Incorporating chia seeds into your diet for weight loss and other health benefits is one of the best bangs for your buck.


Chia seeds are all the rage in the health industry right now and after researching and trying them, I am convinced that they are the one food that everyone should include in their daily diet.

Below you will find recommendations for incorporating chia seeds for optimum weight loss.

These tiny little seeds contain an amazing amount of nutrients. They are a complete protein and contain all nine amino acids.

Chia seeds are an excellent source of Omega-3, antioxidants, calcium, magnesium and iron. They give you energy, boost your metabolism and can help build and maintain lean muscle.

They also slow down the conversion of carbohydrates into sugars which helps regulate blood sugar levels. When your blood sugar level is stable you have more energy and it lessens the craving for food. This makes chia seeds an excellent choice for diabetics.

Chia seeds are a very effective tool for healthy weight loss. They are a high fiber food that helps to curb your appetite by making you feel full. They also help flush out toxins and waste which can contribute to weight gain. This detoxification improves your health and helps you lose weight.

So how can you incorporate chia seeds for optimum weight loss? It is really quite easy. They don’t have much taste and can be blended nicely into just about any food – oatmeal, smoothies, baked goods, stews, spaghetti sauce – the options are limitless.

The recommended amount of chia seeds for weight loss is two tablespoons each day. You have two options on how to eat them. You can consume them as is (you don’t have to grind them as you do flax seeds) or you can make a chia gel. Either way is effective for helping you with your weight loss goals.

It is easy to make the chia gel and it can be stored in your refrigerator for about two weeks. Chia gel can be added to any recipe and can also be used to replace the fats (oils) in your baked goods.

To make the gel, use a nine to one ratio. One part chia seeds and nine parts pure water. For example – add one tablespoon of chia seeds to nine tablespoons of water. Stir and let sit for about fifteen minutes. Stir again before using or store in the refrigerator for later use.

You can play around with the ratio – it is not set in stone – you may want a thicker gel for certain recipes.

When adding the gel to a recipe you are not only incorporating a very nutritious ingredient, but your dish will now have less calories. The chia gel is ninety percent water so you are displacing lots of calories. Just another way the chia seeds help you with weight loss.

My favorite way to consume my daily ration of chia seeds is in a smoothie. I have one for breakfast every day and usually I have another for lunch or as a snack during the day.

The most nutritious smoothie is a Green Smoothie. If you have never had one, you are in for a treat.

A green smoothie contains fruits and greens (spinach, kale, romaine lettuce, etc) and when you add chia seeds, it is a fantastic meal replacement that gives you lots of energy, keeps you feeling full and feeds your body lots of great nutrients.

If you are serious about losing weight, incorporate one or two of these smoothies with the chia seeds and your weight loss goals will be achieved quickly.

Here is how I make mine. Obviously, you need a blender. I use the Magic Bullet personal blender – it gives you the choice of making a one serving smoothie or you can use the large blender cup for several servings.

Recipe For A One Serving Green Chia Seed Weight Loss Smoothie

Make the chia gel – add one tablespoon of chia seeds to one cup of water – stir and let it gel for about fifteen minutes.

In your blender add ¾ cup of pure water and two handfuls of greens (start with spinach – it has the mildest flavor). Blend until you have a green liquid.

Add one large banana (break into chunks before adding) and the chia gel.   Blend until smooth.

Add one cup of frozen dark sweet cherries and blend until smooth.

You can replace the cherries or banana with any fruits that you like. I almost always add a banana because it makes it thicker. I also break a few bananas into chunks and keep them in baggies in the freezer.

Pineapples, kiwis, pears, mangos, strawberries, blueberries or peaches are all excellent choices.

You will be pleasantly surprised with the taste of this smoothie and the boost of energy it gives you. Drinking these has made a huge difference in my life.

If you don’t drink two of these smoothies a day, add another tablespoon of chia seeds into other foods during the day so you get the recommended two tablespoons. You could also add two tablespoons of chia seeds into your smoothie if preferred.

I think you will find that incorporating chia seeds for weight loss is one of the easiest and healthiest ways to help you reach your weight loss goals.

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