How to Lose Weight Using Chia Seeds?
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We’ve all heard about different weight loss foods, but let’s be honest, most of them are hard to stick to in daily life. But what if there was something small, simple, and easy to add to your meals that could actually help? That’s where chia seeds come in.
Chia seeds are packed with healthy nutrients, can help keep you full, support digestion, and aid in weight loss. The best thing about these seeds is that you don’t need to change your entire diet to include them- just sprinkle them into your water, curd, or meals, and you’re good to go!
In this blog, we’ll talk about how chia seeds can help with weight loss, how to use them the right way, and simple ways to add them to your daily diet.
What is Chia Seeds?
Chia seeds or चिया बीज are tiny, oval-shaped seeds that come in black or white colors. They have a smooth, shiny surface and look similar to poppy seeds. When dry, they are hard and crunchy, but when soaked in liquid, they absorb water, swell up, and develop a soft, gel-like texture.
| Confusion Buster! 😇
Chia seeds are NOT the same as basil seeds, known as sabja/tukmaria/tulasi vittai/ginjalu in some Indian languages. Sabja is used in falooda, not chia seeds. |
What are the Types of Chia Seeds?
The two most commonly available types of chia seeds are black chia seeds and white chia seeds. Both offer similar nutritional benefits and can be used in a variety of ways.
1. Black Chia Seeds
- The most widely available variety.
- Dark in colour with tiny white or greyish spots.
- Rich in fiber, protein, and antioxidants.
- Commonly used in smoothies, puddings, salads, and baking.
2. White Chia Seeds
- A lighter-coloured variety with an off-white appearance.
- Slightly milder in taste compared to black chia seeds.
- Contains similar nutrients, including omega-3s and fiber.
- Used in the same way as black chia seeds.
What is the Nutritional Value of Chia Seeds?
Chia seeds are often called a superfood because they are packed with essential nutrients and are low in calories. Here’s a breakdown of their nutritional profile per 100 grams, based on the Indian Food Composition Tables (IFCT), 2017:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 486 kcal |
| Carbohydrate | 42 gm |
| Protein | 17 gm |
| Total Fat | 31 gm |
| Calcium | 631 mg |
| Phosphorus | 860 mg |
| Iron | 8 mg |
| Total Fiber | 34 gm |
| Omega 3 | 18 mg |
| Sodium | 16 mg |
| Potassium | 407 mg |
| Zinc | 5 mg |
| Magnesium | 335 mg |
| Water | 6 gm |
- One of the standout benefits of chia seeds is their high fiber content, which supports digestion, promotes gut health, and helps with weight management by keeping you full for longer.
- Chia seeds also provide a good amount of plant-based protein, making them an excellent choice for vegetarians and for the people who are looking to increase their protein intake naturally. They are also packed with calcium, phosphorus, and magnesium, essential minerals that strengthen bones and muscles.
- With their high antioxidant content and ability to absorb water, chia seeds help with hydration and provide sustained energy throughout the day.
| Did You Know?💡
Chia seeds have more calcium and magnesium than milk! |
How Does Chia Seeds Help You Lose Weight?
Chia seeds have a high quantity of fiber that can suppress your hunger. It also contains a good amount of omega-3 fats, which helps you attain good health. It acts as a supplement for your weight loss diet.
There are many amazing food items like chia seeds that can help you with your weight loss efforts. Many times, we might know them but might not know how exactly to use them, with which diet, in what quantity and when. That’s exactly where our 1 on 1 Consultation with our in-house top nutritionist can help you.
Is Chia Seeds Good for Weight Loss?
Yes, chia seeds can support weight loss when included in a balanced diet. They are high in fiber, which expands in the stomach and keeps you full for longer, reducing hunger and preventing overeating.
The protein content in chia seeds helps maintain muscle mass, which is important for a healthy metabolism. Additionally, chia seeds help regulate blood sugar levels, preventing sudden cravings and energy crashes. Their omega-3 fatty acids aid in reducing inflammation and supporting fat metabolism.
However, while chia seeds can be beneficial, they are not a magic weight-loss food – they work best when combined with a proper healthy diet and regular exercise.
What are the Benefits of Chia Seeds in Weight Loss?
Chia seeds support weight loss by promoting satiety, regulating metabolism, and preventing overeating. Here’s how they help:
- High in Fiber for Appetite Control – Chia seeds absorb water, expanding in the stomach, which slows digestion and keeps you full longer.
- Boosts Metabolism & Aids Fat Loss – Their protein and omega-3 fatty acids help burn calories efficiently and reduce inflammation linked to belly fat.
- Regulates Blood Sugar – Fiber content prevents sugar spikes and crashes, curbing cravings and promoting steady energy levels.
- Rich in Protein for Muscle Maintenance – Supports muscle repair and prevents muscle loss during weight reduction.
- Low-Calorie, Nutrient-Dense – Provides essential nutrients without excessive calories, making them an ideal weight-loss-friendly food.
Some Other Health Benefits of Chia Seeds
Beyond weight loss, chia seeds offer numerous health advantages that enhance overall well-being:
- Supports Digestion & Gut Health – Fiber aids digestion, prevents constipation, and promotes a healthy gut microbiome.
- Improves Heart Health – Omega-3 fatty acids help lower cholesterol, reduce triglycerides, and regulate blood pressure.
- Rich in Antioxidants – Protects cells from damage, slows ageing, and reduces the risk of chronic diseases.
- Strengthens Bones – A good source of calcium, magnesium, and phosphorus, vital for bone health.
- Boosts Immunity & Energy – Provides essential vitamins and minerals that enhance immune function and sustain energy levels.
- Reduces Inflammation – Omega-3s and antioxidants combat inflammation, benefiting heart and digestive health.
- Enhances Skin & Hair Health – Essential nutrients promote skin elasticity and hair strength.
How Much Chia Seeds Should You Have for Weight Loss?
Ideally, the daily consumption should be around one tablespoon (14 grams approx) but not exceeding 20 grams. The seeds might look tiny, but they hold great nutritional value to take you through the entire day.
Here’s the right way to use chia seeds for weight loss.
How to Use Chia Seeds for Weight Loss?
Here are 4 ways to include chia seeds in your diet for weight loss:
- Chia-Infused Water – Soak 1 tablespoon of chia seeds in a glass of water for 15-30 minutes and drink it as is, or add lemon for flavour.
- Chia Pudding – Mix chia seeds with milk or yoghurt/curd, let it sit overnight, and top with fruits or nuts for a tasty breakfast or snack. Please avoid adding sugar, sweeteners, syrups, peanut butter, etc.
- Sprinkle Over Salads – Add chia seeds to chopped vegetables, greens, and a squeeze of lemon for a nutritious salad with extra crunch.
- Combine with Nuts & Seeds Mix – Add chia seeds to a mix of almonds, walnuts, flaxseeds, sunflower seeds, and pumpkin seeds for a nutrient-dense, fibre-rich snack. In fact, nowadays, you get these readymade packs of seeds mixed in any supermarket.
Which is the Best Chia Seeds for Weight Loss?
Both black and white chia seeds are equally good for weight loss, as they have the same nutritional benefits. They are rich in fiber, protein, and omega-3 fatty acids, which help control hunger, boost metabolism, and support digestion.
The choice between black and white chia seeds comes down to personal preference and availability, as both varieties work the same way in a weight loss diet.
Are There Any Negative Effects of Chia Seeds?
Chia seeds are generally safe and highly nutritious, but like anything – consuming even chia seeds in excess or without proper preparation can lead to some side effects.
- Since they are high in fiber, eating too many chia seeds at once can cause bloating, gas, or digestive discomfort, especially if you are not used to a high-fiber diet.
- It is essential to drink plenty of water when consuming chia seeds, as they absorb liquid and expand, which may cause difficulty in swallowing if eaten dry.
- People with low blood pressure or those on blood-thinning medications should also consume chia seeds in moderation, as they contain omega-3 fatty acids, which have a mild blood-thinning effect.
What is the Best Time to Drink Chia Seeds for Weight Loss?
Consuming chia water early in the morning will be great for you. But even if you miss out on it early in the morning someday, a mid-day drink would be equally good.
The more important point here is to make sure to have chia regularly.
| Did You Know?💡
Chia seeds originally come from Mexico and Guatemala and have been part of people’s diets for over 5,500 years. The ancient Aztecs and Mayans used them for food, medicine, and even making canvases! |
Can I Drink Chia Seeds at Night?
Yes, chia seeds can be consumed at night, and they may even offer some benefits.
- Since they are high in fiber and protein, drinking chia seed water or a light chia pudding before bed can help keep you full and prevent late-night snacking.
- The slow-digesting nature of chia seeds ensures a steady release of energy, which can support metabolism even while you sleep.
- However, if you have a sensitive stomach, you may want to consume them earlier in the evening to avoid any digestive discomfort.
Basil seeds V/S Chia seeds
Are you one of those people who are often confused between basil seeds & chia seeds & consider the two of them to be the same? Then let us help you burst the bubble!
Both the seeds are different & they have different sets of health benefits. This video will help you upgrade your knowledge & understand the difference, so stay tuned till the end.
How We at Fitterfly Can Help You?
At Fitterfly, we believe that healthy weight loss isn’t about quick fixes – it’s about making simple, sustainable changes that fit into your daily life. While chia seeds can be a great addition to a weight loss diet, the real key lies in balanced nutrition, regular physical activity, and the right mindset, and that’s where we help!
Our Nutrition Coaches create personalized meal plans that include superfoods like chia seeds while ensuring you get the right balance of nutrients. We focus on practical eating habits, portion control, and meal timing so you can lose weight without giving up your favourite foods.
Our Fitness Coaches design easy-to-follow workout plans that match your lifestyle – whether you’re just starting out or already active. These routines help boost metabolism and burn fat effectively, making your weight loss journey smoother.
More importantly, our Success Coaches help you stay motivated through the ups and downs of your journey. Weight loss isn’t just about food and exercise – it’s about building lifelong habits and learning how to manage cravings, stress, and everyday challenges.
At Fitterfly, we don’t just give you a one-size-fits-all diet plan – we create a weight loss journey that works for you. If you’re ready to lose weight in a way that’s practical and long-lasting, call us at 08046807733, and let’s get started on a plan that fits your life!
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This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How long to soak chia seeds for weight loss?
You can soak chia seeds overnight for weight loss.
Can I eat chia seeds without soaking?
You can, but the maximise benefit you will get when soaked.
Is it ok to eat chia seeds everyday?
Yes, you can eat chia seeds everyday.
Which chia seed is best for weight loss?
Both black and white chia seeds offer similar nutritional benefits, and helps you to lose weight.
Are chia seeds fattening?
If consume more than recommended, they will be fattening because they contain high amount of fats.
How many times to drink chia seeds soaked water for weight loss?
Once in a day, or if you are not able to consume the whole amount then divide them in smaller portion and consume.
How many tablespoons of chia seeds should i eat a day to lose weight?
There is no ideal quantity, it should be a part of your diet plan. Therefore, speak to your dietitian or healthcare provider for appropriate portion size.
How long does chia seeds take to lose weight?
If it is a part of your diet plan, it would take approximately 2-3 months to get the visible result.
What Not to Mix with Chia Seeds?
Chia seeds can be mixed with many foods and drinks, but some combinations should be avoided. Avoid mixing them with extremely thick or dry foods without enough liquid, as they need moisture to expand and become easier to digest. Also, mixing them with very high-sugar beverages or desserts can counteract their health benefits, especially if you are consuming them for weight loss.
How Many Chia Seeds Per Day for Weight Loss?
For weight loss, 3 teaspoons (1 teaspoon = 5 g) per day is a good amount. This provides enough fiber and protein to keep you full while keeping your calorie intake in check. Always soak them in water or add them to foods with enough liquid to help digestion.
How to Lose Weight Fast with Chia Seeds?
Chia seeds can be a great addition to a weight loss plan when combined with a balanced diet and regular exercise. Drinking chia seed water in the morning helps control hunger and prevents overeating throughout the day. Adding them to infused water drinks, vegetable smoothies, yoghurt/curd, or salads boosts fiber and protein intake, keeping you full for longer. Replacing high-calorie snacks with chia pudding is a smart way to reduce overall calorie consumption while still enjoying a satisfying treat. To maximise their benefits, it’s essential to stay active and hydrated, as fiber works best when combined with enough water for proper digestion.
What Chia Seeds Are Best for Weight Loss?
Both black and white chia seeds are equally beneficial for weight loss, as they have the same nutritional values like fiber, protein, and omega-3 content. The choice comes down to personal preference and availability.
Do Chia Seeds Reduce Belly Fat?
Chia seeds alone do not specifically target belly fat, but they help with overall weight management. Their high fiber content supports digestion, reduces bloating, and keeps you full for longer, preventing overeating. When, combined with a healthy diet and regular exercise, they can contribute to belly fat reduction over time.
Does Chia Seeds Help with Weight Loss?
Yes, chia seeds can aid weight loss due to their high fiber, protein, and omega-3 content. They help control hunger, support digestion, and improve metabolism. However, we need to understand that weight loss is not just about eating one specific food - it requires a balanced diet, portion control, and an active lifestyle to see results.
I have very stubborn fat on my arms and butt. Consuming how much chia seeds per day is good for the weight reduction. And how & when to consume.