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Lose weight with smoothies - Here's little-known ingredient that works

Lose weight with smoothies - Here's little-known ingredient that works

Adding just a spoonful of chia seeds to a smoothie not only provides an energy boost but also supports weight loss. These tiny seeds can create a lasting feeling of fullness and help maintain stable blood sugar levels, reports Eating Well.

How chia seeds promote weight loss

High in fiber

Dietitian Eliza Whitaker explained that just 2 tablespoons of chia seeds contain an impressive 10 grams of dietary fiber.

Fiber slows digestion and helps you stay full longer. This increased satiety can lead to reduced snacking and lower overall calorie intake, supporting weight loss.

Chia seeds are especially rich in soluble fiber, which absorbs water and expands in the stomach. This creates a feeling of fullness and satisfaction, which can help reduce overall calorie intake and prevent mindless snacking.

Rich in omega-3 fatty acids

Consuming omega-3 fatty acids can aid in weight loss. Chia seeds are an excellent source of omega-3s, and a little goes a long way.

Women need about 1.1 grams of omega-3 per day, while men need 1.6 grams daily. Just 1 tablespoon of chia seeds provides 1.3 grams.

Omega-3s are heart-healthy fats that slow digestion, keeping you fuller for longer and helping reduce overall calorie intake and excessive snacking.

Enriched with plant protein

Two tablespoons contain almost 5 grams of plant protein. The combination of fiber, healthy fats, and protein in chia seeds helps maintain more stable blood sugar levels.

Stable blood sugar levels support better appetite control throughout the day, which is key when trying to lose weight.

Low-calorie and nutritious

Chia seeds are highly nutritious without being high in calories. Just two tablespoons contain about 4 grams of protein, 5 grams of omega-3 fats, and a significant amount of vitamins and minerals.

How to add them to smoothies correctly

As with any high-fiber food, it's best to start small and gradually increase consumption over time. Begin with 112 tablespoons.

This amount provides a substantial portion of healthy fats, fiber, and protein without overpowering the taste or texture of the smoothie. If you prefer a smooth texture, soak the chia seeds in water for about 10 minutes before blending.

Previously, we reported whether fruit and vegetable smoothies are healthy to drink or not.

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