The chia seed craze is growing in India, but these tiny super seeds have been popular for over 40 years among health enthusiasts around the world. Chia seeds have deep roots in Mexican and Guatemalan food traditions and are celebrated as a superfood for their impressive nutritional value and potential health benefits.
Chia seeds are packed with nutrients, making them a great choice for weight loss. They are high in fibre, protein, and essential omega-3 fatty acids, which can help keep your metabolism healthy and make you feel full for longer. Whether you want to enhance your breakfast, enjoy a tasty snack, or create healthy smoothies for weight loss, chia seeds can be added to a variety of delicious dishes. These chia seed recipes for weight loss can help you manage your weight while boosting your nutrition.
So, in this blog, we will share some amazing chia seed recipes for weight loss and provide you with the best ways to use them to make your fitness journey even more interesting! Keep reading to find out more!
Table Of Contents
1. What Are Chia Seeds?
2. 5 Chia Seed Recipes For Weight Loss
3. Is Chia Seeds With Milk For Weight Loss Helpful?
4. What Is The Best Way To Eat Chia Seeds?
5. Dietitian’s Recommendation
6. The Final Say
7. FAQs
8. References
What Are Chia Seeds?
Chia seeds are small pseudo-grains rich in fibre, protein and polyunsaturated fatty acids (PUFA). Don't judge a book by its cover; they say, similarly, chia seeds may be tiny but incredibly nutrient-dense. These highly versatile seeds, which are neutral in taste, have replaced eggs in baked goods for vegetarian and vegan meal planning for weight loss.
When you put them in water, they expand to form a thick gel outer layer, which makes them highly advantageous, as they contain the healthy properties of chia seeds and water. They can hold up to 10 times their weight in water or other liquids. And you always have to soak them in water before eating.
According to the National Library of Medicine, chia seeds are a potential source of antioxidants. They contain chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which are thought to have heart-protective, liver-protective, antiaging, and anti-ageing effects.
Also Read: How Is Prebiotic And Probiotic Different? Understand Their Uses For Digestion, Immunity & More!
5 Chia Seed Recipes For Weight Loss
Here are some healthy and tasty chia seed recipes for weight loss:
1. Chia Seed Pudding
This Chia Seed Pudding recipe is one of the most simple yet healthy breakfast or meal prep snacks for the week. It is creamy, satisfying, and perfect for a high-protein diet for muscle building. The fibre content assists in weight loss, is convenient, and provides all the necessary nutrients.
Ingredients:
- Chia seeds - 3 tbsp
- Unsweetened almond milk - 1 cup
- Honey/Maple syrup - 1 tbsp (optional)
- Vanilla extract/essence - ½ tsp
- Chopped fresh fruits sliced banana, kiwi, apple, berries or other seasonal fruits - for topping
- Cinnamon powder/Cocoa powder - a pinch of cinnamon
Preparation Method:
- Mix the chia seeds, milk, and vanilla extract in a bowl. Taste and adjust the sweetness of your pudding by adding a teaspoon of honey or maple syrup. Whisk well to distribute the chia seeds evenly.
- Place a lid or plastic wrap over the bowl and place it in the refrigerator for at least 4 hours, but preferably overnight. The chia seeds absorb the liquid which swells and takes on the consistency of custard.
- Once this mixture has been set, stir it to break up any lumps. If it is too thick for your taste, you can add a little more milk to reach the desired consistency.
- Pour the pudding into the glasses or bowls. Add fresh fruit, like kiwis, banana slices, or berries, on top.
- For an extra flavour, sprinkle some cinnamon or cocoa powder on top.
2. Blueberry And Chia Seed Smoothie Bowl
Blueberries' antioxidant power and chia seeds' health advantages come together in this colourful, nutrient-dense smoothie bowl. With its deep purple colour, this smoothie bowl is physically pleasing and nutrient-dense, supporting both weight loss and general wellness.
Ingredients:
- Soy milk - 1 cup
- Blueberries - 1 cup
- Banana - 1
- Chia seeds (soaked in water for 15min) - 2 tbsp
- Greek yogurt - 1 1/2 tbsp
Preparation Method:
- Peel the banana and throw it in a blender with blueberries, Greek yoghurt, and soy milk. Then transfer the mixture to a bowl.
- Add soaked chia seeds to this and store it in the fridge for 15-20 minutes. Chia seeds will absorb the liquid.
- Serve cold for a refreshing taste.
Also Read: Indulge In These Quick And Easy Low Calorie Dinner Ideas To Support Your Weight Loss Goals
3. Fruit Yoghurt Bowl With Chia Seeds
A tasty and nourishing treat, the Fruit Yoghurt Bowl with chia seeds mixes creamy yoghurt with the flavours of fresh fruit and the extra health benefits of chia seeds. This bowl has the ideal ratio of texture to taste, with a rich, creamy foundation, luscious fruit on top, and a delightful crunch from the chia seeds.
Ingredients:
- Blueberry yoghurt - 1 cup
- Chia seeds (soaked in water for 15min) - 2 tbsp
- Peach (chopped) - 1
- Plum(chopped) - 1
- Orange wedges- ½ cup
- Few mint leaves
Preparation Method:
- Soak chia seeds for 10 min in a bowl of water so that they swell.
- Toss the chopped fruit into a bowl.
- Stir in the blueberry yoghurt.
- Add soaked chia seeds, mix everything well and garnish with mint leaves.
4. Quinoa And Chia Salad
Quinoa and chia salad combine the healthful qualities of quinoa with the superfood advantages of chia seeds to create a nutrient-dense, refreshing dish. This salad combines cooked quinoa, crisp veggies, and nutrient-dense chia seeds to create a tasty, light lunch that is well-balanced.
Ingredients:
- Chia seeds (soaked in water for 15min) - 2tbsp
- Vegetable stock - 1 cup
- Quinoa - ½ cup
- Spinach -½ cup
- Green capsicum - ¼ cup
- Red capsicum - ¼ cup
- Lime juice - 1 tbsp
- Olive oil - 1 tbsp
- Black pepper powder - ½ tsp
- Salt to taste
Preparation Method:
- To the pan, add the quinoa and vegetable stock. Cook the quinoa covered until it is cooked.
- Transfer to a plate and fluff with a fork.
- In another bowl, add chopped veggies, soaked chia seeds, lime juice, olive oil, salt, and pepper.
- Mix everything well and spread on the quinoa.
- Mix lightly and eat.
5. Homemade Chia Protein Bar
Homemade chia protein bars are a tasty and practical way to power your day with a combination of premium protein and nutrient-dense chia seeds. These bars are the perfect post-workout snack because they blend the pleasant crunch of chia with the advantages of protein, which boosts energy.
Ingredients:
- Dates - ½ cup
- Chia seeds (soaked in water for 15min) - 4 tbsp
- Olive oil - 2 tbsp
- ToneOp Care’s Pumpkin seeds - 1 tbsp
- ToneOp Care’s Sunflower seeds - 1 tbsp
- Dark chocolate - 1 tbsp
- Vanilla essence/extract - ½ tsp
- Cinnamon powder - a pinch
Preparation Method:
- Mix all the ingredients in a bowl.
- Transfer the mixture and spread it to a tray. Store it in the fridge for 2 hours for a chewy texture.
- Take out the tray and cut the hardened spread into squares.
Also Read: 15 Healthy Indian Snacks With Low Calories For Sustainable Weight Loss!
Is Chia Seeds With Milk For Weight Loss Helpful?
Yes, consuming chia seeds soaked in milk can provide many health benefits. Protein-rich chia seeds contain healthy fats, calcium, fibre and iron. In addition, chia seeds contain magnesium, phosphorus, zinc, and vitamin B. If you want to lose weight, you can mix chia seeds in milk; they help you lose weight a lot faster.
Drinking chia seeds with milk works for weight loss since chia seeds act as a fibre and bulking agent. Soaking them in milk creates a jelly-like mixture that further increases the fibre content. Drinking them speeds up bowel movements and increases the stomach's metabolic rate.
Chia seeds are rich in fibre. If you have milk and chia seeds for breakfast every morning, you will be less hungry, and your weight will gradually decrease. For weight loss:
- You can also drink chia seeds mixed in milk before going to bed.
- So, mix 1 teaspoon of chia seeds in a glass of lukewarm milk and let it sit for 30 minutes.
- Then add some honey to it and drink it.
- You have to do it continuously for 15 days, and you will see its effect.
Moreover, drinking helps remove the lousy fat lipids accumulated in the body. Its jelly-like compound gets deposited with these bad fat lipids and then begins to excrete them in the stool. Moreover, adding honey to this milk also helps detoxify the body and enhances the taste.
Apart from weight loss, mixing chia seeds in milk can help alleviate other problems like constipation, strengthen bones, and increase haemoglobin. So, for all these reasons, you should drink milk mixed with chia seeds.
Also Read: 5 Healthy Air Fryer Recipes For Weight Loss And The Verdict On Air Frying Vs. Oven
What Is The Best Way To Eat Chia Seeds?
Most of us know that the easiest way is to take chia seeds soaked in water in the morning. Well, that is just for starters! Chia seeds are best consumed during the day and can easily be added to various recipes in a balanced diet for weight loss to increase their nutritional value.
Chia seeds can be consumed soaked in water or added to puddings, breakfast smoothies, juices, etc. Naturally gluten-free, chia seeds can also be used in egg-free and gluten-free baking. Chia seeds are a great egg alternative in baking since they absorb a lot of water and gel.
Just mix 2 teaspoons of chia seeds with 3 teaspoons of water. Let it sit for a few minutes as:
- This gel is a good substitute for one whole egg, even when baking. Chia seeds can also greatly benefit vegetarians, vegans, and those who have allergies to eggs.
- This gel is excellent for thickening desserts and making healthy desserts like chia seed pudding.
- Chia seeds are great when added to salads for added crunch or added to crackers or granola for added nutritional benefits and a great mouthfeel.
- By adding them to fritters, you can combine them better in rice or vegetable-based recipes, which will enhance the presentation and crunchiness of the dish.
- You can also add them to various detox water recipes like jeera water for weight loss.
To make the most talked-about chia water, soak a spoonful of seeds overnight in a full glass of water. The next morning, add the same amount to 2-3 bottles of water. Add a few drops of freshly squeezed lime juice based on your taste and a few mint leaves, and sip this water throughout the day. A common Mexican beverage called chia fresco is also produced by soaking chia seeds in fruit juice and then serving it cold.
Dietitian's Recommendation
Chia seeds, rich in nutrients and with numerous other health advantages, are versatile ingredients frequently referred to as " superfoods." Nutritious pseudo-grains like chia seeds can be included in a balanced diet to help reduce weight. Chia seeds are a great way to boost the nutritional content of practically any cuisine, including breakfast, lunch, and even desserts.
Dt. Lavina Chauhan
The Final Say
In conclusion, if you're struggling to shed pounds, having chia seed recipes for weight loss can greatly help. These tiny seeds are packed with a lot of beneficial compounds and can keep you feeling full longer. By trying out these 5 simple and healthy chia seed recipes, you can enjoy delicious food while working towards your weight loss goals. Remember that over time, minor dietary adjustments might yield significant outcomes. See the difference when you begin including chia seeds into your meals now!
FAQs
1. How to make chia seed pudding for weight loss?
- In a bowl or container, combine 2 teaspoons of chia seeds and 1 cup of dairy-free milk to make chia seed pudding for weight reduction.
- If desired, add a sweetener, such as honey or maple syrup, and thoroughly whisk.
- After letting the mixture sit for roughly five minutes, give it another toss to remove any clumps.
- To make it thicken, cover and chill for at least two hours or overnight.
Enjoy your healthy chia seed pudding as a nutritious snack or breakfast!
2. Is it OK to eat chia seeds every day?
Yes, you can consume chia seeds daily; however, you should begin with a small quantity and gradually lean towards a larger serving. Even though chia seeds have several health advantages, consuming too much can cause digestive issues.
3. Do chia seeds help in weight loss?
Chia seeds are high in fibre and protein and might keep you feeling full for longer, minimising calorie intake that may result in weight loss.
References
- 5 Chia Seeds Recipes for Weight Loss | LifeMD
- Chia Pudding Recipe - 2 Ways | Chia Seed Pudding - Weight Loss
- What are the benefits of drinking Chia Seeds with milk? - Nature's Superfoods Store.
- How to Use Chia Seeds for Weight Loss? | Fittr
- Chia Seeds: Health benefits, nutrition and recipes
- Milk chia seed drink for weight loss: वेट लॉस के लिए रात में सोने से पहले करें ये 1 काम | Jansatta
- Chia Seeds For Weight Loss: How They Work, Diet, & Recipes
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