How to Use Chia Seeds for Weight Loss

"Ch-ch-ch-chia" offers so much more than fodder for late night commercials and white elephant gifts. The seeds that sprout green "hair" and "fur" on terra-cotta heads and animals are a nutritional wonder food. A staple part of the Aztec diet as long ago as 3,500 B.C., chia seeds have come back into the diets of the health conscious -- especially those interested in losing weight. Chia seeds can be part of a weight-loss plan, but don't expect them to work miracles.

First, the Bad News

Despite the claims of certain weight-loss diets and products, chia seeds are not a magic weight-loss food. A study published in "Nutrition Research" in June 2009 found that consuming almost 2 ounces of chia seeds daily made little difference in the appetite or weight-loss success of overweight and obese people after 12 weeks. A review of research on chia seeds, also known as salva seeds, published in "Reviews on Recent Clinical Trials" in 2009 also found no evidence that the tiny seeds have any effect on body weight.

Fiberific

Chia seeds may not be a ticket to easy weight loss, but they can be part of a healthy eating plan that helps you drop pounds. With 11 grams of fiber per ounce, chia seeds provide more than 40 percent of your daily fiber needs -- and fiber can contribute to weight loss by moderately dulling your appetite and discouraging bloating. Have an ounce at breakfast to boost your daily fiber intake -- whiz them into a smoothie made with fresh fruit and low-fat milk or sprinkle a tablespoon over hot cereal.

Pass the Dessert

A downfall of many weight-loss seekers is dessert. You come to the end of a meal and you just can't resist something sweet, which usually means you surpass your calorie target for the day and fail to lose weight. Use chia to make a dessert pudding that satisfies your desire for something sweet and creamy, but offers calcium, protein and minimal calories. Mix about 2 tablespoons, or 1 ounce, of chia seeds for every 3/4 to 1 cup of liquid -- use almond milk, low-fat milk or 100 percent juice. Let stand in a refrigerator for one hour or overnight to create a pudding with a texture similar to tapioca. If you need a little extra sweetener, add a teaspoon of maple syrup or agave nectar. The chia seeds have about 98 calories per serving.

Good Fat

Consuming chia contributes to your intake of healthy fats, particularly omega-3 fatty acids. These little powerhouse seeds are one of the best sources of this nutrient, which helps with brain function and heart health. In addition, consuming adequate fat helps keep your blood sugar and appetite in check. Aim to eat at least 15 to 25 percent of your calories from healthy fats, even when trying to drop pounds. An ounce of chia can be part of these fat calories as can be avocados, nuts, olive oil, coconut oil and fatty fish.

Source

References

• The New York Times: The Claim: Chia Seeds Can Help You Lose Weight
• Nutrition Research: Chia Seed Does Not Promote Weight Loss or Alter Disease Risk Factors in overweight adults
• Reviews on Recent Clinical Trials: Chia (Salvia Hispanica): A Systematic Review by the Natural Standard Research Collaboration
• The Dr. Oz Show: Chia: Ancient Super-Seed Secret
• Heal With Food: Nutritional Value of Chia Seeds & the Complete Nutrient and Calorie Profile
• Experience Life: Weight-Loss Rules to Rethink 

http://www.livestrong.com/article/386524-how-to-use-chia-seeds-for-weight-loss/