Morning
Starting your day with chia seeds can help establish a stable metabolic foundation and better appetite control, says Suzanne Fisher, a nutrient expert at investor Nutrition systems (USA). When added to breakfast such as smoothies, oatmeal, yogurt or pudding... chia seeds promote their function as a "sharing" of fiber, helping to slow down the digestive process and create a feeling of fullness for a long time.
With only about two tablespoons, chia seeds provide nearly 10g of fiber, helping to limit uncontrolled snacking throughout the day.
Lunch
In the midst of a midday job, a glass of chia seed water could be an ideal rescue. Known as detox chia, the drink that combines soaked chia seeds and lemons not only refreszes the thirst but also increases fiber and helps maintain energy.
Elena Fedorina, a sports nutritionist at the Moscow Institute of Sports Medicine, commented: "The gel form of chia seeds when soaked properly helps reduce hunger, while supporting blood sugar regulation - an important factor for office workers who have to sit for a long time and be less active".
Chia seed snacks such as pudding or energy steak are also worth considering, helping to control hunger without the need for unhealthy fast food.
evening
Although many people avoid eating late at night to lose weight, according to nutritionist Morgan Pearson: A small serving of chia seed pudding after dinner can help balance blood sugar throughout the night, thereby reducing cravings at night and helping the metabolism go more smoothly.
However, you need to listen to your body, if you are not hungry after dinner, you should not force yourself to eat more even though it is a healthy food.
Why do chia seeds support weight loss so well?
The fiber and unsaturated fat content in chia seeds are key: help you feel full longer, maintain stable blood sugar and reduce overeating. In addition, chia seeds also contain omega-3 fatty acids, antioxidants, and anti-inflammatory properties - all of which support comprehensive health and prevent chronic diseases.
Research published in Nutrition & Metabolism shows that regular consumption of chia seeds can reduce cholesterol and support blood pressure - two key factors in protecting the heart.
Note:
If you are new to chia seeds, start with small amounts and drink plenty of water to avoid bloating and constipation, chia seeds cannot replace a balanced diet and healthy lifestyle.
