Chia seeds are nutritious and increasingly popular thanks to their high fiber content and Omega-3 fatty acids. Not only good for the heart, chia seeds can also help reduce visceral fat thanks to their ability to create a feeling of fullness for a long time, limit overeating and contribute to stabilizing metabolism. However, experts recommend not to use chia seeds arbitrarily. Using them incorrectly not only causes digestive discomfort but can also reduce the effectiveness of weight control.
To maximize benefits, especially in reducing visceral fat, chia seeds need to be soaked before use. The recommended ratio is about 300 ml of water per 5 grams of chia seeds, with a minimum soaking time of 30 minutes. You can also soak them overnight in the refrigerator for the seeds to fully expand. In addition, because chia seeds are not heat-resistant, cold or warm water should be used instead of hot water to limit nutrient loss.
The high fiber content in chia seeds (more than 34 grams/100 grams) helps slow down digestion, control blood sugar and reduce fat accumulation, especially visceral fat. However, eating a lot of fiber does not mean better results. If you do not drink enough water, this amount of fiber can put pressure on the digestive system, leading to bloating or discomfort.
Fiber only really helps reduce fat when the body is provided with enough water. Water helps fiber work effectively in eliminating fat and maintaining stable bowel movements. Conversely, dehydration can reduce metabolic efficiency, even causing constipation. Therefore, when adding chia seeds to the diet, it is necessary to ensure drinking enough water to support the fat burning process and avoid the opposite effect.
