The best time to eat chia seeds for losing weight is at breakfast. Fiber and protein of chia seeds can regulate appetite for hours. Also, omega-3s of chia seeds may promote weight loss!
Eat chia seeds at breakfast to regulate your appetite!
Above all, chia seeds are good for weight loss, as they’re pretty rich in dietary fiber. Just 2 tbsp (about 30g) of chia seeds contain 8g of fiber, or 30% DV (Daily Value). Most people need at least 28g of fiber a day.
Diets high in fiber have been linked to reduced risk of obesity. Also, eating enough fiber is good for improved body composition and less body fat! Fiber expands in the stomach, and delays the digestion process. Therefore, fiber keeps us full for hours and regulates appetite. So, we consume fewer calories in a day. Actually, fiber makes it easy to follow a diet low in calories.
Additionally, chia seeds are rich in plant-based protein. Just 2 tbsp of chia seeds contain about 3.7g of protein. Most noteworthy, chia seeds contain a 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. For instance, protein preserves muscle mass which is important for an increased metabolism!
Moreover, foods rich in fiber, and protein, such as chia seeds, have the highest satiating effect. So, the best time to eat chia seeds is at breakfast. They’ll keep up full for hours, helping us be in a caloric deficit. Furthermore, consuming chia seeds in the morning may suppress hunger hormones during the day. We lose weight when we consume fewer calories than those we burn.
But, you shouldn’t eat too much, if you want to lose weight. Actually, chia seeds are high in calories. Just 2 tbsp contain about 160 calories! After all, chia seeds are mainly fat. Just 1g of fat contains 9 calories! As a rule of thumb, you should eat up to 2 handfuls of mixed seeds and nuts a day, if you want to lose weight. Higher doses can lead to weight gain, due to their huge calorie content.
Furthermore, you should soak chia seeds overnight to make them more absorbable. Soaking them for a couple of hours starts the germination process which makes nutrients more absorbable by the body. You can add them to your overnight oatmeal. Eating oatmeal for breakfast is also good for losing weight.
Eat chia seeds after exercise for building muscle mass!
Another great time to eat chia seeds for weight loss is in your post workout meal. Chia seeds are pretty rich in omega-3 fatty acids. 2 tbsp of chia seeds contain about 6.8g of omega-3s! A much higher dose than the recommended daily intake of 1.6g!
Omega-3s may help you build muscle mass, improve sport performance, promote muscle recovery, and even relieve from knee or shoulder pain! Muscle mass has huge calorie needs. Building muscle mass can significantly speed up your metabolism over time.
Moreover, omega-3s have powerful antioxidant properties. Besides omega-3s, chia seeds are a good source of polyphenols and antioxidants, such as caffeic acid, rosmarinic acid, myricetin, and quercetin. Antioxidants neutralize free radicals. Otherwise, too many free radicals can lead to oxidative stress. A dangerous state which can cause many chronic diseases and obesity!
Intense exercise, poor diet, pollution, smoking, and sun irradiation are common reasons for the formation of free radicals in the body! Chia seeds can help you lose weight, as they may prevent oxidative stress, due to their superior antioxidant content.
Avoid eating chia seeds at night
Certainly, the worst time of the day to eat chia seeds for weight loss is at dinner. We should avoid consuming too many calories at night. Actually, late night meals high in calories may lead to weight gain.
Certainly, chia seeds are super healthy, but they have too many calories. 2 tbsp contain 160 calories! You better prefer eating a salad, or popcorn at night. These snacks are high in volume, but low in calories. For instance, a cup of popcorn has only 31 calories!