This type of fat is considered dangerous because it is associated with the risk of cardiovascular disease, diabetes and metabolic disorders. Some nutrition experts believe that adding chia seeds to the diet can support controlling visceral fat if used correctly.
Chia seeds are rich in fiber, omega-3 and plant protein. According to nutrition studies, 2 tablespoons of chia seeds can provide nearly 10g of fiber, equivalent to about 40% of the body's daily fiber needs. This amount of fiber helps create a feeling of fullness for a long time, thereby limiting overeating, which is an important factor in weight control and fat reduction.
In addition, when in contact with water, chia seeds form a thick gel layer that helps slow down digestion and stabilize blood sugar. This mechanism can help reduce cravings and support controlling calorie intake.
Some studies also recorded positive effects on waist circumference. In a 6-month trial, people who supplemented about 30g of chia seeds per day reduced about 3.5 cm of waist circumference, showing the ability to reduce visceral fat when combined with a reasonable diet.
According to Harvard-trained gastroenterologist Saurabh Sethi, chia seeds can support weight control thanks to their high fiber content and the ability to create gel in the stomach, helping to prolong feelings of fullness and improve bowel health.
Experts recommend soaking chia seeds in water or yogurt before eating and using about 1-2 spoons per day, combined with a healthy diet and regular exercise. This helps promote the benefits of chia seeds in supporting visceral fat reduction and improving overall health.
