Chia Seeds for Weight Loss: How to Eat Chia Seeds to Lose Weight

Chia Seeds for Weight Loss
Chia Seeds for Weight Loss

Using Chia seeds for weight loss offers lots of health benefits. It is popular with many weight watchers as it is highly nutritious and affordable. Here is more on how to use chia seeds to lose weight fast.

Chia, a common name for a minty plant known as Salvia hispanica, has seeds that are mostly used as food and for medicinal purposes. Chia seeds are tiny with a blend of white and black color and can be used for weight loss purposes. The fact that chia seeds are high in both fiber and protein content, they favor the process of reducing the body weight using natural means.

Health Benefits of Chia Seeds for Weight Loss

An ounce serving of chia seeds contains around one hundred and thirty-eight calories and around nine grams of fat. The low cholesterol content of the chia seeds plays a crucial role in reducing the consumer’s body fat. Chia seeds also have low sodium content that helps in the retention of water in the body for optimum metabolic processes.

Dried chia seeds are excellent sources of manganese and dietary fiber, both of which play individual key roles in weight reduction processes. There are no significant side-effects associated with the consumption of chia seeds.

Are Chia Seeds Good for Weight Loss?

The correct consumption of chia seeds not only provides safe ways of losing weight but also provide convenience regarding saving both time and money that would otherwise be lost on improper weight loss plans. Chia seeds can easily be included in a diet.

Best Time of the Day to Consume Chia Seeds

For the purpose of weight loss, the ideal time to consume chia seeds would be in the morning or right before meals. This will help in curbing one’s apatite.

Chia Seeds and Omega-3 Fatty Acids Content for Weight Loss

Chia seeds have high omega-3 fatty acids which assist in the breakdown the body fats to form energy. The conversion of body fat to produce energy promotes healthy living as well as reduces the chances of weight gain. They have more omega-3 fatty acids compared to fish.

Chia Seeds and Glucomannan Content for Weight Loss

They are rich in a soluble dietary fiber know as glucomannan. Glucomannan, when ingested, absorbs water in the digestive tract. This helps in weight loss by causing satiety and reducing both car and cholesterol intake. The absorbed water also increases the body metabolism and enhances the rate at which the fat on the body is broken-down to produce energy.

Chia Seeds and High Protein Content for Weight Loss

A single ounce of chia seeds has around five grams of protein. This protein content is more compared to the protein found in most plants. Protein is a necessary nutrient for weight loss as it increases the rate at which fat is converted to energy. High protein intake causes satiety and eventually weight loss.

How to use Chia Seeds to Lose Weight Fast

How to eat chia seeds with water

Mixing either ground or whole chia seeds with water is one of the common ways of taking chia seeds. This method is common as it is cheaper, easy, and saves time. Taking chia seeds with water on a daily basis, especially in the mornings or before meals helps in weight reduction.

As a topping

Sprinkling a tablespoonful of chia seeds on yogurt or oatmeal helps in not only increasing the nutritional value of the meal but also provides the necessary components for weight loss. Chia seeds topping on oatmeal complement each other to induce weight loss.

Chia Seeds as a Topping
Eat chia seeds as a topping to lose weight


Chia seeds mixed with water or milk and soaked for around six to eight hours turn to a good pudding. Additional natural sweeteners may be included to add flavor to the chia seed pudding. The consumption of chia seed pudding in the morning is a perfect way of starting a dietary plan.

Chia Seeds Pudding
Chia Seeds Pudding

Mixed with Cake or Bread

Baking chia seeds to bread or cake is a recipe that promotes healthy living. The neutral flavor of chia seeds does not change the taste of bread or cake.

Daily Plan for Chia Seeds for Weight Loss

The daily plan for successful weight loss through eating chia seeds has three major phases that run for a couple of months.

Phase One

For better results, this phase must take two weeks. Half a tablespoon of chia seeds must be taken at least thrice per day, preferably during breakfast, lunch, and supper.

Phase Two

The second is similar to the first phase only that it extends for a month.

Phase Three

The third phase must run until the desired objective is achieved. A tablespoon spoon of chia should be taken during breakfast. A half a tablespoon of chia seeds should be taken with a snack in between breakfast and lunch. The lunch period requires a tablespoon intake of chia seeds with light lunch. Before dinner, half a tablespoon of chia seeds must be taken together with a snack. A tablespoon of chia seeds is required during dinner.

Chia Seeds for Weight Loss Recipe

How are different ways how to eat chia seeds for weight loss

Chia and Berries Smoothie for Weight Loss

Chia Seeds Smoothie
Chia Seeds Smoothie


  • Chia seeds- a tablespoonful
  • Strawberries- a third of a cup
  • Blueberries- a third of a cup
  • Almond milk- five hundred milliliters.
  • Natural sweetener like natural honey (optional)


Put all the ingredients in a blender and blend until the mixture is thick.

Chia-Chocolate Granola Bites for Weight Loss


  • Three tablespoons of chia seeds
  • One tablespoon of vanilla extract
  • Half a teaspoon of baking soda
  • Half a cup of oats
  • Quarter a cup of olive oil
  • Half a cup of almond milk
  • Half a cup of coconut oil
  • Egg (organic)
  • Two cups of whole-wheat pastry flour
  • A cup of chopped chocolate (unsweetened)
  • Half a cup of peanuts


  1. Mix the vanilla, sugar, butter together till it pale and add the egg.
  2. Beat the mixture until it is almost completely mixed.
  3. Mix the flour and baking soda in a separate bowl and add the coconut, chocolate, and oats.
  4. Add chia seeds and peanuts into the second bowl.
  5. Put the contents of the first bowl into the second bowl and gradually add milk and olive oil before thoroughly stirring the mixture until dough forms.
  6. Shaped the dough into different any shape and bake for fifteen minutes.
  7. Allow the granola to cool before consumption.

Chia Seed Salad for Weight Loss


  • A tablespoon of chia seeds
  • Bibb lettuce- half
  • One cucumber- cut into thin slices
  • Half a pineapple- chopped into small pieces
  • One avocado – cut into small pieces


Mix the lettuce, cucumber, pineapple, and avocado into a bowl. Sprinkle the chia seeds on to the salad.

Banana and Chia Smoothie


  • Four bananas
  • Half a cup of dates
  • Almond milk
  • Two tablespoonfuls of chia seeds
  • Greek yogurt- two cups


Put of the ingredients in a blender and blend till the mixture becomes thick.

Honey Lemon Chia Sauce with Fruit for Weight Loss


  • Natural sweetener (a teaspoon of natural honey)
  • Two tablespoons of chia seeds
  • One cup of berries (any berries)
  • A tablespoon of natural lemon juice


Mix the honey, lemon juice, and chia seeds in a bowl. Let the mixture settle for about ten minutes. Add the fruits and stir. Enjoy.

Chai Chia Pudding for Weight Loss


  • Five tablespoons of chia seeds
  • One teaspoon of ground cinnamon
  • Two cups of almond milk
  • One tablespoon of vanilla extract
  • A quarter teaspoon of ground cloves
  • Half a teaspoon of ground ginger


Put all the ingredients in a food processor and pulse until the mixture thickens. 

Chia Seeds Weight Loss Success Stories and Testimonials

“This is the first time I have tried the chia seeds and I am absolutely happy with how I am benefiting from them, although it is still a little early to say how many more benefits I will get from them, I have been taking them to help with my weight loss, and I can truly say they have helped me in not feeling hungry all the time.”  Helen Wilcox, (Facebook)

“These arrived in high-quality packaging kept them safe and protected. These are amazing, and I had not heard of these before. The benefits are unbelievable; they contain Calcium, omega-3, and Fiber. All in one seed and so much easier to incorporate into your family diet rather than trying to take so many health tablets.” (Anonymous)


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