Chia seeds for weight loss

Chia seeds are considered a member of the mint family. These are small seeds, they are black and white in appearance. They are mostly cultivated in Mexico and they are extracted from a plant called Salvia hispanica. Omega-3 fatty acids and fiber are abundant in these small seeds.

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2 tablespoons of chia seeds contain about 10 grams of fiber, which is about 40 percent of the recommended fiber intake for the day. At the same time, scientists associate high-fiber foods with weight loss. According to research conducted in 2015, consuming 30 grams of fiber daily can help in reducing weight. In this regard, research done on humans shows that chia seeds can prove beneficial in weight loss.

In a small study conducted in 2014, 26 people were included and they were divided into 2 groups. One group consumed 35 grams of chia seeds a day. Whereas, the other group consumed a placebo. After 12 weeks, the researchers noted a slight decrease in the weight of the people consuming chia seeds. Apart from this, at the beginning of the research, whose cholesterol was abnormal, it was also found to improve by consuming chia seeds.

Another study included 77 people with type 2 diabetes who were also obese. All of them were divided into 2 groups and were given a zero-calorie diet for 6 months. Also, one group was given to eat chia seeds daily, while the other group ate oats.

At the end of the study, it was found that the group that did not consume chia lost an average of 0.3 kg. On the other hand, the group that consumed chia seeds lost an average of 1.9 kg in weight.

It has been proved from these studies that weight can be reduced by chia seeds, but it is also necessary to take a low-calorie diet along with it. More research is still being done on how chia seeds are beneficial for weight loss and overall health.

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Chia seeds contain many essential nutrients. The following amounts of minerals are found in about 28 grams of chia seeds -

• 179 mg calcium
• 95 mg magnesium
• 2.19 mg Iron
• 115 mg potassium

Chia seeds also contain antioxidants and have also been considered an excellent source of omega-3 fatty acids. Some research has claimed that problems like depression and inflammatory bowel disease can be reduced by taking omega-3. Omega-3 fatty acids may also reduce the risk of heart disease. Apart from these, there are some other advantages as well -

• Reduction in inflammation
• Control blood sugar
• Relief from constipation
• Lower blood pressure
• Cholesterol levels also improved

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To lose weight and maintain health, Chia seeds can be included in your diet in the following ways -

• Smoothie can be taken by mixing 1 teaspoon of chia seeds.
• Chia seeds can be put on top of the salad.
• Chapati made from chia seeds flour can be eaten.
• Chia seeds can be mixed in water and drunk. Honey, lemon, or fruit juice can be added to this water for taste.
• Chia seeds can be drunk by mixing them in milk or curd.

Keep in mind that chia seeds are considered a high-fiber food, so eating more of them can cause gas, acidity, or diarrhea. Therefore, Chia seeds should be consumed in limited quantities only.

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It is clear from this article that one who wants to reduce his weight can include high-fiber chia seeds in his diet. At the same time, it is also necessary to eat low-calorie things with it, because it is not possible to reduce weight with chia seeds alone. Apart from this, regular exercise and yoga can also be beneficial.

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