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How to Lose Weight With Chia Seeds

by Linda Ray Google

About Linda Ray

Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."

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Adding tiny, chia seeds to your diet can impact your healthy in a big way. This food provides a healthy source of fiber, alpha-linoleic acid and omega-3 fatty acids, which boost your energy levels and fight inflammation. The seeds can form a healthy adjunct to your diet when used in moderation and figured in to your overall calorie count. As part of a balanced daily diet, the high fiber in chia seeds can help aid your weight loss efforts.

Step 1

Sprinkle chia seeds on your cereal in the morning to jump-start your day and feel full longer. According to MayoClinic.com, when you eat fibrous foods in the morning, your bowels move easier and you often can stick to a healthier diet throughout the day.

Step 2

Grind a tablespoon of chia seeds and add them to your muffin or cookie recipes to help fight inflammation and make your snacks more nutritious. In addition to the omega-3 fatty acids and other nutrients, chia seeds add a nutty flavor to the food you eat.

Step 3

Choose a snack pack of chia seeds in place of a high-fat snack mid-morning or mid-afternoon. A 1-ounce serving of the seeds is only 130 calories, yet a package contains 15 grams of carbohydrates and 4 grams of dietary fiber, making it an ideal choice to stave off hunger pains until your next meal while providing you with energy to get through the day.

Step 4

Add chia seeds to your salads to give them a nutty taste and add minerals to your base diet meal. An ounce of chia seeds contains 15 percent of your daily requirement of calcium, phosphorous, iron and thiamin. The same serving delivers 10 percent of your daily vitamin B6 needs and 5 grams of protein.

Tip

  • Stay full longer by eating chia seeds before you work out. According to Living and Raw Foods, chia seeds are a soluble fiber that slows the conversion of carbohydrates into sugar, thus providing you with longer-lasting energy. You'll be able to work out for longer periods of time without getting hungry and maintaining a higher level of energy.

Warning

  • While chia seeds are highly nutritious and can play an integral role in your weight loss diet, they are high in fat, much like most nuts and seeds. Practice portion control when eating the healthy snacks. One ounce of chia seeds is about the size of a matchbook.

Photo Credits:

  • Stockbyte/Stockbyte/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.