Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body as seeds (unlike flax seeds). One ounce (about 2 tablespoons) contains 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fibre, plus vitamins and minerals.
No single food, even a nutrient-dense one like chia can make or break your weight loss on its own. To lose weight the healthy way, you'll need to follow a balanced diet that provides fewer calories than you burn each day -- that way, your body taps into your fat stores as a source of energy. The number of calories you'll need daily depends on several factors, including your height, weight, body composition, activity level, age and gender, and it can take some trial and error to figure out how many calories you burn each day. But cutting your calorie intake by 500 calories a day will help you lose an average of one pound a week, which is a safe rate for weight loss.
A 1-ounce serving of chia seeds provides 138 calories. That's roughly 9 percent of the daily calorie limit for a 1,500-calorie diet or 7 per cent of a 2,000-calorie diet. That's a significant chunk of your daily calorie intake, but you'll also get a lot of nutritional value for your calorie investment, so chia is a worthwhile addition to your weight loss diet.
High-Fiber Chia and Weight Loss
Chia seeds come packed with dietary fiber -- roughly 10 grams per ounce of seeds. That contributes a significant amount toward your daily fiber intake goals, which can range from 21 to 38 grams daily, depending on your gender and age. Simply eating more fiber is a great way to lose weight even if you don't make other dietary changes, reports Harvard Medical School, and chia significantly boosts your fiber intake.
Enjoy Chia Seeds at Breakfast
Starting your day with a meal that contains chia can help you shed pounds. Not only is eating breakfast linked to better weight control but starting your day with a fibre-rich food like chia could help you feel full longer and avoid snacking throughout the morning. Stir a spoonful of chia seeds into your oatmeal as it cooks, adding water as needed to get the consistency you like. Or add a spoonful of whole or ground chia seeds to your favourite smoothie. Not only does the chia make your smoothie more filling, but it absorbs water to make your beverage thicker and richer-tasting, so you'll feel more satisfied.
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