How to consume chia to lose weight (with recipes)

Chia can be used in the weight loss process, because it increases the feeling of satiety, improves intestinal transit and decreases the absorption of fats in the intestine.

To obtain the desired results, it is recommended to place 1 tablespoon of chia seeds in a glass of water, let it rest for about 15 minutes and drink it 20 minutes before lunch or dinner. You can also add the juice of half a lemon and ice cubes to this mixture to add more flavor.

Chia consumption, when associated with regular physical exercise and a balanced diet, promotes weight loss, in addition to reducing the chances of gaining weight again.

Why chia makes you lose weight

Chia can help you lose weight due to the presence of nutrients that control hunger and provide other benefits for the body, such as:

• Fibras: increase food digestion time, reducing hunger throughout the day, reduce fat absorption in the intestine and regulate intestinal transit,
• Proteins: stimulate the production of hormones that reduce hunger, in addition to preserving the body’s lean mass;
• Omega 3: reduce blood cholesterol levels, help regulate testosterone and improve mood.

To obtain the benefits of chia for weight loss, it is also important to drink at least 2 liters of water per day, as the mixture of water and seeds will increase the feeling of satiety and improve intestinal transit, which are essential factors for weight loss.

In addition to helping you lose weight, this seed also improves heart health, controls diabetes and strengthens the immune system. See other health benefits of chia.

chia oil

It is also possible to find chia in the form of natural chia oil or in capsules, and it is generally recommended to take 1 to 2 capsules of this oil up to 3 times a day, or consume 1 tablespoon of natural chia oil, which can be used in the preparation of breads, soups, cakes and stews. Check out the benefits of chia oil and how it can be used.

However, children and pregnant or breastfeeding women should only use chia oil in capsules under the guidance of a doctor or nutritionist.

Healthy chia recipes

Chia is a versatile seed that can be used to add flavor and texture to sweet or savory recipes, such as cakes, pancakes and juices.

1. It was com chia

This recipe for wholemeal cake with chia helps regulate the intestines, preventing gas and constipation, because it increases the volume and hydrates the fecal cake, regulating intestinal transit.

Ingredients:

• 340 g of carob chips;
• 115 g of butter;
• 1 cup of brown sugar;
• 1 cup of whole wheat flour;
• ½ cup of chia seeds;
• 4 eggs;
• 1/4 cup of cocoa powder;
• 2 teaspoons of vanilla extract;
• ½ teaspoon of chemical baking powder.

Preparation mode:

Preheat the oven to 180 ºC. Melt the carob chips in a bain-marie and set aside. In another container, beat the sugar with the butter and add the eggs, carob and vanilla, mixing well. Sift the cocoa powder, flour and baking powder, mixing with the other ingredients with a spoon. Place the mixture in the oven for 35 to 40 minutes. Wait for it to cool and serve.

2. Pancake with chia

This chia pancake recipe is an excellent way to reduce hunger and combat constipation, as it is rich in fiber.

Ingredients:

• ½ cup of chia seeds;
• 1 cup of wheat flour;
• 1 cup of whole wheat flour;
• ½ cup of powdered milk;
• 1 pinch of salt;
• 3 and 1/2 cups of water.

Preparation mode:

Place all the ingredients in a bowl and mix well, until a homogeneous cream is obtained. Heat a non-stick frying pan over medium heat. Using a spoon or ladle, pour a portion of the dough, browning it well on both sides. Repeat the process until finished. Serve while still warm or cold.

3. Chia juice with pineapple

This juice can be consumed as a morning or afternoon snack, as the fiber present in chia helps control hunger throughout the day and omega 3 increases mood.

Ingredients:

• 1 tablespoon of chia seeds;
• 2 pineapple slices;
• 200 ml of filtered or boiled water;
• Ice cubes to taste.

Preparation mode:

Blend all ingredients in a blender until a homogeneous mixture is obtained. Serve while still chilled.