Once you start your weight loss journey, you may hear about chia seeds as a great food item that you can consume to aid your weight loss goals. A lot of influential people, articles and doctors recommend chia seeds to people who want to lose weight effectively.
But have you ever wondered how chia seeds work and how it helps in losing weight?
We will discuss whether chia seeds are really effective for weight loss or if they are just one of many rumors about weight loss.
First of all, let us understand what are chia seeds?
Chia is a Mexican mint that is a member of the mint family and has tiny black seeds. Chia seeds are pseudo-cereals that are eaten like whole grains. They are rich in carbohydrates, omega-3 fatty acids and protein. Chia seeds expand upon contact with liquid and form a thick gel.
These seeds are used in various dishes aimed at reducing weight. They are added to puddings, smoothie bowls, juices, yogurt and oatmeal. Some people consume chia seed water in their daily routine to lose weight.
But the question arises, are chia seeds really effective?
There has been a lot of discussion about chia seeds on the internet in the last few months. It is said that consuming two tablespoons of chia seeds every day can help you lose weight as it contains about 10 grams of fiber. Diets high in fiber have been linked to weight loss because they keep you full for longer.
But the truth is that there isn’t enough research to support this theory. There is some research that has shown promising results, but there is not enough data to prove the theory.
There has been research by the National Institutes of Health that aims to determine the efficacy of chia seeds. A group of 26 participants consumed 35 grams of chia flour a day.
The group was divided into two subgroups. One group consumed chia flour while the other did not. After 12 weeks, there was no difference in weight loss between the two groups. However, those in the chia group experienced some change in weight. The participants who were obese at the beginning of the study lost more weight than those who were not initially obese.
Some studies suggest that chia alone may not help with weight loss, but is effective when combined with other forms of weight loss techniques.
Chia seeds may help people who eat a low-calorie diet lose weight, although there isn’t enough evidence for this.
More comprehensive and well-designed studies are needed on the effects of chia seeds on weight loss and overall health.
In the end, when it comes to losing weight it’s all about paying attention to your overall diet and exercise routine—not about eating more (or less) of a specific food.
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