How To Use Chia Seeds for Weight Loss? Best Tips For You
There is a lot of noise in the weight loss industry. Some of the products that apparently help in weight loss are simply outrageous. You have probably tried it all – weight loss pills, shakes, exercise, body wraps, and even fad diets where you measure calories. By now, you are probably skeptical about anything that purports to aid in shedding the pounds. Have you heard of, chia seeds? These can help in your weight loss quest. Even if you have lost hope with regards to weight loss products, stay with me as I show you how to use the seeds for weight loss below:
A brief history
These nutritious, high-value seeds have been around for a long time. American Indians used them to boost and maintain physical activity as well as a currency. The seeds have very high fiber content which is crucial in weight loss.
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How it can aid in weight loss
Chia seeds grow bigger when it absorbs water. If consumed and immediately drink water, it will grow bigger when it is inside the stomach. This produces a feeling of being fuller. These seeds also curb cravings and regulate insulin levels in your body. The seeds are awesome muscle and joint lubricators, keeping you strong even during the most intense workout.
How to use for weight loss
Achieving a healthy life does not mean chewing the seeds directly even if you do not like their taste. You can still achieve weight loss via using creative ways to incorporate it into your diet. You also need to understand how much you need to intake for weight loss. This is what we delve into below:
Just how much?
There are 3 phases of beginning to use this superfood for weight loss, according to Wayne Coates’s book “Chia: The Complete Guide to the Ultimate Superfood”. This comes in handy for people who may experience discomfort when introducing it into their diets.
Phase 1 – two weeks
In this phase, take ½ a teaspoon of chia seeds 3 times a day, for the main meals. You can mix the seeds with water or lemonade. Sprinkling them on your salad or food is also a good option. You can eat the seeds, and then drink a glass of water.
Phase 2 – four weeks
In this phase, increase your intake to 5 times a day, 3 times during the main meals, and twice during your in-between snacks.
In this phase, increase to a teaspoon during the main meals and ½ a teaspoon for the in-between snacks. Continue in this phase until you have achieved the desired weight.
Creative ways to include in your diet
As aforementioned, you can achieve a healthy life and lose weight by creatively incorporating the said seeds into your diet. This is what we look at below:
#1 Blueberry Breakfast Pudding
Here all you need are cashews, dates, and chia seeds. The cashews will give you protein and they are quite creamy. The seeds contain nutrients like Omega 3, calcium and fiber.
You can use it as a topping for your yogurt or oatmeal. You can opt to sprinkle them just before you begin to eat, to avoid the gelatinous balls that form. A tablespoon of the seeds contains; 3 grams of protein, iron, potassium, magnesium, omega 3s, calcium, and 5 grams of fiber. The seeds topping contains 60 calories.
#3 Blueberry Chia Muffins
This recipe contains only 100 calories. The muffins are gluten free and the seeds contain protein.
To form the pudding, soak the seeds in water or milk an entire night. Since the seeds will absorb the liquid, what results is some pudding. You can add a bit of spice and a sweetener (pure maple syrup or honey will do). This meal is less than 150 calories and contains 4 grams of fiber and protein. Toasted pistachios or sliced almonds make the meal crunchy.
Yes, you can include it in bread too. You can also add caraway, poppy seeds, sunflower, and sesame. You can use the bread for your breakfast toast or lunch sandwich. You can add low-sugar jam, smashed avocado or nut butter. You can also use the bread with sauerkraut, Swiss cheese and smoked turkey.
#6 Energy bars
If you like eating energy bars before or after your workout, chia seed energy bars are a great option. You can get them in different flavors ranging from chocolate peanut butter, coffee, coconut, and acai berry. You can also use the energy bars as a snack in-between meals. The energy bar contains 4 grams of fiber and provides you with 100 calories.
#7 Chia Jam
What about replacing your jam with chia? You can make blueberry jam, for instance. All you need is maple syrup or honey and ¼ cup of chia seeds. Add it to a few cups of berries and cook over medium-low heat. Keep stirring. You can actually use different fruits that you prefer, or even mix them all up. You can also add peaches to the blueberries.
Combination of Exercise and Food Diet
One of the most common health tips that you will come across is that for weight loss to be effective, it needs to be combined with exercise. We will look at two ways to exercise to ensure that your weight loss using chia seeds is even more effective: using the recumbent bike and spinning bike. Spinning a bike is a good way to burn calories and tone your muscles. Better still, it is mild on your knees and joints. Recumbent bikes are good for cardio, burning calories and for a leaner body. When you cycle, you use the large muscles in the legs, buttocks, and thighs. Recumbent cycling helps to build strength in the lower body.
You now know how to make use of chia seeds to achieve weight loss and a healthy life. Using the seeds does not have to be torturous. You can consume chia in the most creative of ways ranging from jam, muffins, bread, and even energy bars. The most important thing is to ensure that you are following the phases. This way, you ensure that you intake adequate seeds for maximal weight loss. Incorporating exercises like using spinning bikes and recumbent bikes into your weight loss plan is also a good way to ensure that your weight loss efforts do not go down the drain.
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