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Regular consumption of chia seeds is a successful diet trick to lose weight? Maybe you also have the same question.
Very rich in nutrients, chia seeds contain high fiber, omega-3 fatty acids, carbohydrates, and protein which have significant benefits for the health of the body. Answering whether chia seeds can lose weight, consider the following reviews,
Chia seeds for a weight loss diet
Chia seeds contain a variety of nutrients, so they are often said to be superfoods for weight loss diets. But is this really true?
The book, entitled The Aztec Diet, says 4 to 8 tablespoons of chia seeds can reduce hunger. In the book, it is revealed that chia seeds can fill the stomach and slow down the body in processing the food you consume. However, it has not been clearly stated that chia seeds can reduce weight.
Meanwhile, the study published in Journal of Alternative and Complementary Medicine in 2012, studied 56 overweight postmenopausal women. They were given 25 grams of chia seeds for 10 weeks.
During that time, researchers calculated body mass, body composition and blood pressure. During this time, there was no finding that chia seeds resulted in weight loss in the study subjects.
Meanwhile, according to David Nieman, DrPH, a professor from Appalachian State University in North Carolina, also conducted a 12-week study on the correlation between consumption of 50 grams of chia seeds per day and weight loss.
According to his study, chia seeds also had no effect on weight loss and fat loss. Therefore, further studies are still needed whether chia seeds can be used in the diet for weight loss.
However, another study said that a diet with chia seeds can contribute to weight loss for people with type 2 diabetes. This study involved 77 participants who were obese. During the study, participants were asked to diet by reducing calorie consumption.
Participants were divided into two groups, one group was asked to consume chia seeds every day for 6 months. The other group was asked to eat oat-based foods.
The results showed that the group that did not consume chia seeds experienced a weight loss of 0.3 kg. Meanwhile, the group that included chia seeds in their diet experienced an average decrease of 1.9 kg.
Through these studies, it can be concluded that weight loss with chia seeds will be successful when accompanied by restriction of calorie intake and regular exercise.
Chia seeds remain healthy to include in the diet
Of course you can still include chia seeds for a healthy diet. There are many benefits that can be obtained when regularly consumed chia seeds.
Chia seeds contain antioxidants and omega-3 fatty acids that can reduce depression, prevent colon inflammation and allergies in children. The omega-3 fatty acids in chia seeds can also reduce the risk of heart problems.
Chia seeds have a soft texture and taste similar to nuts, so they can be combined with any food.
Here's a simple idea to include chia seeds in your diet.
- Add chia seeds to your smoothie every morning.
- Sprinkle it over the salad.
- Soak the chia seeds in water for 20-30 minutes at a ratio of 1:16, drink the water with a mixture of honey, lemon, or fruit juice.
- Add chia seeds to your nut snacks.
- Combine the chia seed pudding into yogurt and let it sit overnight. Take it tomorrow by adding honey or dried fruit.
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