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Friday, January 27, 2023

Consumption of Chia Seeds for Weight Loss

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Having a complex & balanced nutritional content, chia seeds are high in fiber, carbohydrates, protein, & omega three fatty acids which have many benefits to support body health. Some people believe that this culinary is very good for serving a healthy diet.

As much as 4 to 8 tablespoons of chia seeds can reduce hunger. Foods that are included in the superfood category can make the stomach full longer and slow down the body processing food. Even so, it is not yet clear if this type of food can help you lose weight or not.

Consumption of Chia Seeds for Weight Loss

Consumption of Chia Seeds for Weight Loss

A study in the Journal of Alternative and Complementary Medicine said, there was no evidence that chia seed had an effect on weight loss in study participants, in this case 56 postmenopausal women using the obesity condition.

However, another study on Nutrition, Metabolism, and Cardiovascular Disease said that chia seeds have a role in weight loss for people with type 2 diabetes. The study participants were 77 people who were obese or overweight.

The study proved that participants who consumed chia seed experienced an average weight loss of 1.9 kilograms. Meanwhile, participants who did not eat, only lost 300 grams of weight. This is why there is a need for further studies on the role of chia seed based on its relationship with weight loss.

Even though the results are not the same, according to the 2 results of the previous study, you can conclude that losing weight by consuming chia seeds will provide optimal output if you also reduce your calorie intake and exercise regularly.

However, consumption is still healthy

Consuming chia seeds is always healthy because they contain complete nutrition. Call it, omega-three fatty acids and antioxidants in this food which can reduce depression, prevent inflammation in the colon, and allergies which are more at risk in children.

In addition, the content of omega-three fatty acids in chia seed can also reduce the risk of health problems in the heart. Chia seeds also have a soft texture with a nutty taste. So, you can combine it with other culinary sources.

As a reference, here are some options for cooking chia seeds as a culinary companion to everyday dishes:

  • As an addition to the nutrient-rich smoothies every morning.
  • Being a sprinkling or topping in a salad.
  • Soak in water using a 1:16 ratio for 20 to 30 minutes. Then, consume the soaking water by adding lemon, fruit juice, and honey.
  • Adding chia seeds to legumes
  • Being a processed material for making pudding.
  • Eat pudding with yogurt, add dry grains and honey to add to the taste.

Actually, the success of a diet is not relative to consuming healthy foods such as chia seeds. Of course, you must continue to be physically active or exercise regularly, get enough rest, meet your daily fluid intake, and of course reduce stress.

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