According to the Journal of Nutrition, chia seeds are rich in soluble fiber. When exposed to water, the seeds expand 1012 times, forming a gel layer in the stomach, helping you feel full for a long time, limiting appetite. In addition, this type of seed contains plant protein that helps maintain stable energy, avoiding fatigue when cutting down on portions.
In addition, chia seeds also contain plant omega-3s and many minerals such as calcium, magnesium, iron, contributing to nutritional balance during weight loss.
How to use chia seeds to lose weight:
Morning chia seed water: Mix 1 tablespoon chia seeds (10g) in 300ml of warm water, add a few slices of fresh lemon, drink 30 minutes before breakfast.
Incorporate into meals: Sprinkle chia seeds on yogurt, salad or oatmeal to increase satiety.
Replace sugary drinks: Replace soft drinks with chia seed water, both to relieve thirst and control calories.
Notes when using:
Do not take more than 2530g of chia seeds per day to avoid bloating.
Drink plenty of water, as chia seeds absorb strong water.
Combine a scientific and exercise diet for best results.
Studies published in the Journal of Nutrition show that proper chia seeding supplementation can help reduce 35kg within a month, while improving cardiovascular health and controlling blood sugar.
