Chia seeds are known for their health benefits. Thanks to its richness in nutrients, this superfood has a positive influence on the normal functioning of the immune and cardiovascular systems.
And in terms of beauty, it is used on scalp and hair to make them shine brighter than ever.
But did you know that chia seeds can also help you lose weight?
In a low calorie dietit is important to consume foods with great benefits to avoid nutritional deficiencies.
Chia seeds, with their richness in nutrients, are an important source of minerals.
Let’s find out how you can use the chia seeds for weight loss:
Chia seeds for weight loss
Chia seeds are characterized by their absorbent properties and high protein content. Two assets which, combined with the presence of fiber, make them perfect allies for losing weight.
This superfood can be easily integrated into your daily diet, as it lends itself to being used as an ingredient in a wide variety of hot and cold preparations.
However, it is important to point out that these seeds are quite caloric and high in fat. If you’re trying to lose weight, you shouldn’t eat too much.
Let us see briefly what are the properties Chia seeds more interesting forHealthy eating.
Below we present to you chia seeds for weight loss:
1. Absorbent property
Chia seeds have a ability to absorb water equal to nine times their weight.
When ingested, they create a gelatinous mass in the stomach, giving a feeling of satiety.
Contrary to popular belief, it is not enough to reduce caloric intake to lose weight: the nutrient composition also plays an important role.
To ensure that our body can build or maintain muscle, as well as make physical activity you must provide it without protein giving up good energy intake.
In the context of low-calorie diets, a high intake of high-quality protein is not always a guarantee.
However, muscle mass is essential for healthy and sustainable weight loss. Muscles are the number 1 fat killer in our body. They make up 40% of our body weight and are responsible for 22% of resting metabolism.
And chia seeds have gods nutritional values interesting, with a higher protein content than most other cereals. They are therefore also ideal for ketogenic diet.
A spoon of seeds chia covers more than a quarter of the recommended daily dietary fiber needs, or about 30 grams.
It is therefore obvious to them slimming properties.
They not only promote the effect of satiety, but also improve digestion, promote intestinal transit and have various health benefits: you can use i chia seeds to deflate the belly And against hyperglycemia.
How to incorporate chia seeds into your diet
Chia seeds are a multi-faceted ingredient. Here’s how to prepare them… with all the sauces and in an infinity of seeds chia recipes!
Chia seeds reach their maximum volume after about 30 minutes of soaking or eating.
If you want to eat unsoftened chia seeds, it’s important to drink enough. You should have nine times more water than the weight of the seeds.
Generally, you can use (or drink) 135 milliliters of water for every 15 grams of chia seeds.
The daily amount recommended amount of chia seeds corresponds to about two level spoons, which provide just under 67 kcal.
Because chia seeds are delicious and can replace an entire meal when prepared as part of a Slimming dietit quickly becomes apparent that they help lower your overall daily calorie balance.
In comparison, classic pasta dishes contain an average of 400-600 kcal. Of course, in addition to the 67 kcal chia seed, the calories of the other ingredients in a chia pudding, such as banana or coconut yogurt, should also be taken into consideration.
Chia seeds are the perfect start to the day. They provide the body with many micronutrients in the morning.
Their fatty acids quality, high protein content and absorbent properties help you get snacks for lunch, which is beneficial weightloss.
As for the satiety effect, they even beat classic muesli and morning oatmeal.
Depending on your appetite, your preferences and the time it will take you to get to the next meal, this superfood can be prepared in different ways: as an addition to muesli or porridge, as a gluten-free alternative to flakes of classic oats simply soaked in water and lemon with your favorite fruits.
Chia seeds add value to a meal without being overpowering. Sprinkle a little teaspoon of chia seeds on a salad or cooked vegetables and you will hardly notice them.
And because they don’t have an intense flavor, your meal won’t change in taste either.
Only sauces and soups should be treated with caution: due to their swelling properties (due to the presence of mucilage), chia seeds can thicken the texture a little.
If a sauce has become too runny, you can cream it with chia seeds.
However, do not add them during cooking but only when the sauce is ready, so as not to lose valuable nutrients.
Chia seeds are ideal as a sweet snack or as a dessert. And because they taste discreet, your creativity knows no bounds.
As at breakfast, they should be served dipped and are the ideal base for a healthy dessert.
You can mix them with fresh or cooked fruit, or serve them as a pudding. Those who love sweets can dip them in coconut milk (but watch the calorie count!).
Classic desserts can be made healthier with chia seeds. As a base for a healthy jam, they enrich it with an extra portion of protein and healthy fats.
TRY THE RECIPE!
- Almond chia seed pudding
- 2 tablespoons of chia seeds
- 1 tablespoon marzipan
- 50ml almond milk
- 100ml water
- 30g blueberries
- Soak the chia seeds in the almond milk for about 30 minutes
- Boil the water and add the marzipan
- Mix the almond milk with the chia seeds, mixing gently
- Once you have a thick mixture, remove it from the heat and pour it into the cups
- You can decorate with a shower of blueberries
Cooking chia seeds
Ground chia seeds can replace up to 20% of the original flour in baked goods. The carbohydrate content of the original recipe is thus reduced and high-quality proteins and valuable fats are added to the dish Omega 3.
They can be used to replace the egg in vegan variations of many dishes, such as cakes or pancakes.
However, chia seeds should always be eaten raw or cooked at low temperatures, so as not to destroy their vitamins and micronutrients.
Chia seeds are an increasingly popular superfood in weight loss diets. Rich in fiber and proteins, help to give a feeling of satiety, which avoids any temptation between meals.
Very versatile, they can be used in an infinite number of recipes, even replacing eggs in vegan specialties.