The best time to eat chia seeds for weight loss is at breakfast. Chia seeds with water in the morning can suppress hunger hormones, control energy intake, prevent blood sugar spikes, and protect from oxidative stress!
Eat chia seeds at breakfast to lose weight
First, chia seeds are good for weight loss, as they’re pretty rich in dietary fiber. Just 2 tbsp (about 30 g) of chia seeds contain 8 g of fiber, or 30% of the Daily Value (DV).
Fiber expands in the stomach, and delays the digestion process. Therefore, eating chia seeds keeps us full for hours. They regulate appetite and energy intake. Diets high in fiber have been linked to reduced risk of obesity. Also, eating enough fiber is good for improved body composition![1]
Additionally, chia seeds are rich in plant-based protein. Just 2 tbsp of chia seeds contain about 3.7 g of protein. Protein has the highest thermic effect. 30% of calories of protein are burned during digestion!
Moreover, chia seeds are complete protein. Actually, there are only a few plant-based foods with complete protein. Consuming all 9 essential amino acids from food is vital for people who want to lose weight. Protein preserves muscle mass, which is important for an increased metabolism that burns more fat!
Foods high in fiber, protein, and water are the most filling.[2]
Eat chia seeds with plenty of water. Chia seeds will expand in the stomach, promoting satiety. Furthermore, fiber and protein in chia seeds will be slowly digested for hours.
So, the best time to eat chia seeds for weight loss is at breakfast or before a high calorie meal. Eating chia seeds with a glass of water provides a feeling of fullness for hours. The consumption of chia seeds can regulate energy intake, which is key for weight loss.
Furthermore, the best time to eat chia seeds in the morning because:
- they may suppress hunger hormones during the day, helping consume fewer total calories and stick to a hypocaloric diet plan.
- we can eat them on an empty stomach. Chia seeds are mainly protein, fiber, and healthy fats. They’re poor in sugar or starch. So, they don’t spike blood sugar levels.
- chia seeds are among the best dietary sources of omega-3s. Omega-3 consumption has benefits in weight loss. They can improve body composition. Also, omega-3s may reduce stress and morning cortisol secretion![3,4]
- chia seeds may protect the body from oxidative stress, due to sun radiation, smoking, air pollution etc. Chia seeds are high in antioxidant compounds, such as caffeic acid, rosmarinic acid, myricetin, and quercetin.[5]
You should soak chia seeds overnight to make them more absorbable. Soaking them for a few hours starts the germination process. It makes nutrients more bioavailable by the body.
Eat chia seeds after exercise for muscle growth
Another great time to eat chia seeds for weight loss is in your post workout meal. Chia seeds are very rich in omega-3 fatty acids. Omega-3s may help you build muscle mass, improve sport performance, promote muscle recovery, and even relieve knee or shoulder pain! More muscle mass has been linked to an increased metabolism and a leaner body.
How many chia seeds for weight loss?
We should eat chia seeds in moderation, though. Especially, if you want to lose weight. Actually, chia seeds are high in calories. Just 2 tbsp contain about 160 calories!
