In the journey to find natural weight loss methods, chia seed water is increasingly chosen by many people thanks to its convenience and outstanding nutritional benefits. made from the seeds of Salvia hispanica, a native plant native to Mexico and Guatemala, this drink not only helps keep the body hydrated but also contributes to controlling appetite and supporting metabolism.
According to Harvard Health Publishing, chia seeds are rich in fiber, omega-3 fatty acids, protein, vitamins and minerals, especially the ability to absorb water and form a gel layer in the stomach, giving a feeling of fullness for a long time. This is the key factor that makes chia seed water a powerful assistant in the weight control process.
Drinking chia seed water before meals can reduce hunger, thereby helping to control portion sizes more effectively, says nutritionist Bharathi Kumar. In addition, the amount of soluble fiber in chia seeds also helps stabilize blood sugar, limiting cravings for sweets or quick starch. Ms. Bharathi is currently working at the Institute of Nutrition and Food Science, India.
How to make chia seed water
The chia seed water recipe is very simple, anyone can do it. Housewives just need to prepare:
1 tablespoon (about 10g) of chia seeds
1 cup of filtered water (about 240ml)
Options: lemon juice, honey, mint leaves or a few slices of ginger to enhance the flavor.
Add chia seeds to water, stir well to avoid lumps and leave on for about 10-15 minutes for the seeds to bloom. Then stir again and add your favorite flavor. You can drink it directly or add ice to enjoy the cold.
Tips for effective use
Start with small amounts: If you are new to chia seeds, try 1 teaspoon and gradually increase.
Drink before meals: It is best to eat 20 - 30 minutes before meals to reduce calorie intake.
Combined in smoothies or juices: Chia seeds can be ground with other fruits to increase nutritional value.
Maintain regularly: 1 - 2 glasses of chia seed water per day is the ideal level to see clear results.
Although generally safe, chia seed water can also cause some mild reactions such as bloating, if consumed too much or not drinking enough water. Dr. Lauren Manaker, a nutritionist in Charleston (USA), emphasizes: " chia seeds should be soaked before consumption to reduce the risk of choking, especially in young children or people with swallowing problems".
Chia seed water is a simple but effective choice for those who are aiming for weight loss. This drink not only helps retain water and control hunger but also provides a series of essential nutrients for the body. Adding a glass of chia seed water to your daily routine can be the beginning of a healthier and more sustainable lifestyle.
