Chia Seeds for Weight Loss – Diet Plan and Recipes

What Are Chia Seeds?

Table of Contents

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Chia means strength. These small grains have rich protein, dietary fiber, and polyunsaturated fatty acids. They expand size and form into a thick gel-like outer layer when you keep them in water. They can hold up to 10 times of their weight in water or other liquid. It always needs to soak in water before eating. The best part about chia seeds is that they do not contain a strong taste or flavor and are included in any foods like sweet dishes, health drinks, and ice cream.

Chia seeds are an unprocessed, and whole-grain food that can get absorbed in the body, not like flaxseeds. One ounce that is 2 tablespoons consist of 139 calories, 9gm fat, 4 gm of protein, 11 gm of fiber, 12 gm carbohydrates, minerals, and additional vitamins.

The mild, and nutty flavor of chia seeds make them very easy to include in beverages and foods. They are most often sprinkled on sauces, cereal, rice dishes, vegetables or yogurt or mixed in drinks, and baked goods. They are soaked with water before mixing in anything.


Nutritive Value of Chia Seeds (100g)


Energy – 486kcal

Protein – 16.5g

Total Lipid -30.7g

CHO – 42.1g

Dietary fiber – 34.4g

Calcium – 631mg

Iron – 7.7mg

Magnesium – 335mg

Potassium – 407mg

Sodium – 16mg

Zinc – 4.6mg

Folate – 49µg

As you can see, these small seeds have nutrition. This nutrition profile is linked to how chia seeds help weight loss.


How do Chia Seeds work For Weight Loss?

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Chia seeds are most suitable for weight loss. They have rich antioxidants, dietary fiber, protein, and healthy fats that help to remove toxins, lower inflammation, develop skinny muscle mass, and keep your stomach full for more time. Let’s know more details about chia seeds for weight loss.


Rich In Dietary Fiber

Chia seeds have rich dietary fiber, which helps digestive health by boosting regularity and developing stool frequency to stop constipation. Moreover, the fiber present in chia seeds also absorbs a good quantity of water, which makes you full for more time and suppresses your hunger. Fiber-rich foods can make your body absorb some calories from the food you eat. The nutrient binds the sugar and fat molecules in the food and blocks their absorption. It decreases the number of calories you eat.


Have Plenty of PUFA

Polyunsaturated fatty acids are classified as healthy fats. Chia seeds have an abundance of omega-3 fatty acids and are alpha-linoleic.

Omega-3 fatty acids are well-known for their anti-inflammatory effects, brain-boosting, and heart-protecting agent.


High In Protein

One ounce of chia seeds consists of 4.4 gm of protein. You need around 0.8 per kg body weight of protein each day. If you do not like meat, it is sure that you are not getting enough protein. To add more protein, you need to eat whole foods in place of supplements. The protein present in chia seeds helps in increasing muscle mass and muscle recovery.


Increase Energy Levels

An inactive lifestyle is one of the reasons for gaining weight. Chia seeds offer energy and keep you active. When you begin growing lean muscles, the mitochondria number increase. In turn, boost energy levels but also manage metabolic rate.


Loaded With Antioxidants

The antioxidant helps to remove toxins and reduce inflammation and stress in the body. They act by removing harmful free radicals, which may also cause DNA mutation and harmful protein synthesis. Chia seeds have plenty of different antioxidants, such as caffeic acid, chlorogenic acid, and kaempferol. However, eating these seeds will lower the toxins in the body, and help in weight loss. It also prevents fatal diseases.


Improve The Production of Leptin

Leptin is a type of hunger-limiting hormone that is created by the fat cells. Scientists have discovered that the more protein you eat, the more leptin get produced. Chia seeds are the best source of protein and also prevent leptin. It helps to suppress appetite and stop overeating and manage healthy body composition.


How Much Chia Seeds Should You Consume For Weight loss?

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You can get 2-3 tablespoons of chia seeds every day. Ensure you do not overshoot this suggest only weight loss quickly as it can change into harmful higher doses.


Chia Seeds Weight Loss Diet Chart

Early Morning (6:00 a.m.)

Have fenugreek seeds 1 cup of water (2 teaspoons seeds soaked overnight)

Breakfast (6:45 – 7:15 a.m.)

Have Oatmeal with one banana, chia seeds, one cup of green tea, and 4 almonds

Mid-Morning (10:00 – 10:30 a.m.)

Eat one cup of fresh juice or one boiled egg

Lunch (12:30 – 1:00 p.m.)

Eat tofu or tuna salad with one cup of buttermilk with light dressing

Post Lunch (3:00 p.m.)

One cup green tea with one multigrain biscuit

Dinner (6:30 – 7:00 p.m.)

Eat chicken or grilled fish or mushroom with veggies, one tablespoon chia seeds, and half a cup of warm milk before sleeping.


Ways To Add Chia Seeds to Diet

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Chia Seeds Detox

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For extra nutrition add one teaspoon of chia seeds into your favorite detox water.

If you are looking for something that is somewhat sweet but still healthy. Create a concoction called chia Fresca by adding one cup of water with one tablespoon of chia seeds, 2-tablespoons of fresh lime juice or lemon, and 2- teaspoons of honey. Soak the seeds overnight before having a detox.


Juice-Soaked Chia

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Water is not only liquid when you soak with these seeds. Add 40gm of chia seeds to 4 cups fruit juice and soak it for 30 minutes to prepare a drink full of minerals and fiber. This recipe provides many servings of juice. Make sure to keep your consumption moderate and fruit juice consist of more sugar.


Chia Pudding

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You can try chia pudding as you like chia water. For a thicker texture pudding, include more seeds and let it soak for more time. You can make this treat with milk or juice. Add cocoa or vanilla for more flavoring. Chia pudding makes the best dish that can be consumed for breakfast or dessert. If you do not like the texture of seeds, try mixing them to have a smooth finish.


Chia in Smoothies

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Try chia smoothies with more nutrients, consider including chia seeds. You can include chia in every smoothie by soaking seeds in water and forming a gel before adding.


Raw chia toppings

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Although different people prefer to soak chia seeds, you can consume them raw. Try grinding and adding them to your oatmeal or smoothie.


Chia Cereal

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To try something more different for breakfast, you could change your common cereal for chia cereal. Soak the seeds overnight in milk or water and do topping with fruits, nuts, and spices like cinnamon. You can also utilize mashed banana and add vanilla extract to prepare a delicious morning treat.


Chia Truffles

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If you often feel hurry, you can utilize chia seeds to add with a snack. For some fast and easy no-bake snack, try chia truffles with add cocoa, dates, and oats.


In A Stir-Fry

You can also include chia seeds in savory dishes such as stir-fries. Just include one tablespoon of seeds and mix it.


Added To A Salad

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Chia seeds can be added to salad recipes to give it some texture and a healthful boost. Just combine them with some favorite salad vegetables.


In Salad Dressing

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Use chia seeds in salad dressing. Readymade salad dressings have added sugar. Preparing your salad makes it healthier.


Baked In Bread

You can add chia seeds to different recipes like bread also. For example, you can try a buckwheat bread prepared at home that is flavorful and healthy


Do Coating for Fish Or Meat

Another fun way to use chia seeds is by coating them on fish or meat. Ground into a fine powder, the seeds can be added with your usual breadcrumb coating or added as a substitute completely, according to your preference.


Baked In Cakes

Cakes are commonly high in sugar and fat. However, chia seeds can help to increase their nutritional profiles. Including them in your cake combine will promote fiber, omega-3, and protein content.


Mixed With Other Grains

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If you are not happy with the gooey texture of soaked chia seeds, you can combine them with other grains. Simply mix one tablespoon of seeds into one cup of quinoa or rice.


In Breakfast Bars

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Breakfast bars can have high sugar. Some have sugar like a candy bar. However, making your own with chia is very easy. Make sure to lower sugar content.


In pancakes

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If you like fluffy pancake breakfast, you can try including chia seeds in your pancake mix.


In jam

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Chia seeds can absorb more water weight, which makes them the best substitute for pectin in jam. Pectin is very bitter, so replacing pectin with chia seeds that will not need more extra sugar to make it taste sweet. Better yet, chia jam is easier to prepare than traditional jam. Try including honey and blueberries and avoid refined sugar.


Baked in cookies

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If you like cookies, chia seeds can provide your cookie recipe with the best boost of nutrition. Both chocolate chip and oatmeal cookies are the best options.


Chia Protein Bars

Like breakfast bars, different commercially made protein bars can have high refined sugar and taste more like a candy bar than a healthy snack. Homemade chia-based protein bars are a healthy change to pre-packaged ones.


Add-In Soup or Gravy

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Chia seeds can be the best replacement for flour when gravies or stews. Simply soak the seed to type a gel and combine it in to get thickness.


Make Egg Substitute

If you skip eggs, remember that chia seeds make a good substitute in recipes. To Substitute one egg, soak one tablespoon of chia seeds in 3 tablespoons of water.

Added To Dips

Chia seeds are a universal ingredient and are easily added to any dip. You can include them in homemade dip recipes or add them in different readymade versions.


Baked In Homemade Muffins

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Muffins are often consumed in breakfast or with dessert, depending on their ingredients. Chia seeds can be included in both savory and sweet versions of baked goods.


In Oatmeal

Including chia seeds in oatmeal need very less effort. Simply make your oatmeal and mix one tablespoon of ground seeds or whole seeds.


In Yogurt

Chia seeds can be the best topping for yogurt. If you like some texture, add them over the whole. If you wish to skip the crunch, combine with ground seeds.

To Make Crackers

Including seeds in crackers is an old idea. Different crackers consist of seeds to give them more crunch and texture. Including chia seeds in crackers is the best way to add them to the diet. Adding chia seeds to crackers is the best way to add them to your diet.

As a thickener for homemade meatballs and burgers. If you use breadcrumbs or eggs to bind and thicken meatballs and burgers, you could try chia seeds instead. Utilize two tablespoons of seed for every pound of meat in your common meatball recipe.


As A Homemade Energy Gel

Athletes who choose a homemade alternative to readymade produced energy gels could try using chia. You can purchase chia gels online or make your own.


Add-In Homemade Lemonade

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Another good way to eat chia seeds is by adding homemade lemonade. Soak 1.5 tablespoons of seeds in two cups of cold water for 30 minutes. Then include one lemon juice and add the sweetener of your choice. You can also try adding more flavors like watermelon and cucumber.


Added To Tea

Adding chia seeds to drinks is an easy way to add them to the diet. Include one teaspoon into your tea and let them soak for a short time. They may float at first but should finally sink.


To Make Tortillas

Soft tortillas can be eaten with some of the filling and very tasty way to enjoy with chia seeds.


Add in Ice Cream

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Chia seeds can also be added to favorite delights, like ice cream. You can combine and freeze chia puddings to make a smoothie ice cream or freeze sticks for an alternative for dairy products.

Make A Pizza Base

Chia seeds can be utilized as pizza crust with high fiber. Simply prepare a chia-based dough and include your toppings.


To Make Falafel

Falafel and chia can be particularly enjoyable for vegetarians and vegans. You can add them with a variety of flavorful vegetables.


In Homemade Granola

Prepare granola in a simple way with chia seeds. You can add it with nuts, seeds, and oats. Readymade granolas also have chia seeds.


What Happens When You Eat Chia Seeds Regularly?

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They also have high omega-3 and antioxidants, which help to keep your heart healthy, prevent free radicals, and bad fats in the body. It also has zero cholesterol, which is the best way to have extra weight under check.

Some researchers have also shown that chia seeds are highly beneficial in eliminating toxins accumulation in the intestine and balancing visceral adipose tissue, which build-up around the belly part.

Additionally, eating chia seeds every may help to manage blood pressure and diabetes.

But there’s a catch!

While chia seeds are called superfoods because of all these plenty of healthy nutrients, the calories and fat content around 2-tablespoons consist of 138 calories. Hence, overdoing your consumption can risk your weight loss.

Although helpful, one must know to follow the rules of moderation if you wish to add chia seeds to your weight loss plan. The right quantity of chia seeds to add to your diet:

If you go with the logic of the Internet, including or topping chia seeds on a salad or in a smoothie can be a good way to get benefits.

However, if you wish to increase the health benefits of chia seeds, then it can be done in two ways.


Chia Seeds Recipes for Weight Loss

Chia Seed Smoothie

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1 banana

2 tablespoons chia seeds

1 cup blueberries

1 cup full-fat/soy milk

1 tablespoon Greek yogurt

How To Prepare

Peel and add the banana into a blender. Include the blueberries, full fat or soy milk, chia seeds, and Greek yogurt.
Blend it and add in one glass and drink.

Chia Seed Muffin

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  • 1 cup rolled oats
  • ⅔ cup almond milk
  • ½ cup brown sugar
  • 1 cup mashed banana
  • ⅓ cup vegetable oil/ ghee
  • ¼ cup white sugar
  • 2 teaspoons baking soda
  • 2 cups flour
  • 2 ½ tablespoons chia seeds
  • ½ teaspoon salt
  • 2 teaspoons apple cider vinegar
  • ¼ teaspoon nutmeg
  • ½ teaspoon cinnamon
How To Prepare

Preheat the oven and apply oil on a muffin tray.

Whisk the apple cider vinegar and almond milk and keep them aside.

Take a large bowl and add chia seeds, flour, nutmeg, baking, salt, powder.

Include the mashed banana, both forms of sugar, and the milk and apple cider vinegar. Mix all.

Stir in the dry ingredients.

Include 1-2 tablespoons of batter in each muffin mold in the tray and bake for 20-25 minutes.


Chia Seed Pudding

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  • 1 cup full-fat milk/almond milk
  • 2-tablespoons organic honey
  • ½ teaspoon nutmeg
  • 4-tablespoons chia seeds
  • ½ teaspoon vanilla extract
How To Prepare

Mix all the ingredients without chia seeds

Stir in the chia seeds and add into a glass a jar

Refrigerate it for 4-hours to let it form a gel-like texture of pudding.


Chia Seeds Iced Tea

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  • 1 teaspoon green tea
  • 2 tablespoons lime juice
  • ¼ teaspoon brown sugar
  • 2 tablespoons chia seeds
  • Ice cubes
  • 1 cup water
  • Lime slices
 How To Prepare

Soak the chia seeds in some water.

Boil one cup of water and cool it for two minutes.

Include one teaspoon of green tea and steep it for three to four minutes.

Strain the tea into one glass

Allow it to cool down for five more minutes and then refrigerate it for 15 minutes.

Include the lime juice, chia seeds, brown sugar, lime slices, and ice cubes.

Enjoy the wonderful fresh chia seed iced tea.


Chia, Yogurt, and Fruit

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  • 2-tablespoons chia seeds
  • 1 cup blueberry yogurt
  • 1-plum, sliced
  • ½ orange sliced
  • 1-peach sliced
  • Mint leaves
How To Prepare

Toss the fruits slices into one bowl

Mix the blueberry yogurt

Include the chia seeds, mix all, and garnish with some mint leaves


Homemade Chia Protein Bar

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4-tablespoons chia seeds, (soaked in water)

½ cup dates

2-tablespoons olive oil

A pinch of cinnamon

1-tablespoon pepita

1-tablespoon melon seeds

½ teaspoon vanilla extract

1-tablespoon dark cocoa powder

How To Prepare

Combine all the ingredients in one bowl

Add the mix in one tray and spread and press it down then cut into squares.

Refrigerate for two hours to give an extra chewy texture.


Chia Strawberry Shake

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  • ⅔ cup Greek yogurt
  • 1 cup chopped strawberries
  • 1 teaspoon dark cocoa powder
  • 4-5 raspberries for topping
  • 3 tablespoons chia seeds, soaked
  • 1 teaspoon slivered almonds for garnish
 How To Prepare

Add the greek yogurt, dark cocoa, and strawberries and blend it.

Add the mix into one large glass and mix with soaked chia seeds

Include the slivered almonds, finish with topping it with raspberries.


Quinoa Chia Salad

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  • 2-3 tablespoons chia seeds (soaked in water)
  • ½ cup quinoa
  • 1 cup vegetable stock
  • ¼ cup chopped red bell pepper
  • 1 tablespoon lime juice
  • ¼ cup chopped green bell pepper
  • 1 tablespoon olive oil
  • ½ cup chopped kale
  • ½ teaspoon black pepper
  • Salt to taste
 How To Prepare

Add the vegetable stock and quinoa to a pan. Cover and cook till the quinoa are cooked.

Add it to a plate and fluff using a fork

In another bowl, include the chia seeds, chopped veggies, salt, olive oil, lime juice, and pepper

Mix all and spread it over top of the quinoa

Make sure to mix lightly and eat


Chia Seed Banana Pancake

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½ cup flour

1 ripe banana

2 tablespoons chia seeds, soaked

2 tablespoons ground oats

¼ cup almond milk

1 teaspoon cinnamon

honey or Berries and maple syrup for topping

How To Prepare

Mash the banana using a fork

Include ground oats and flour and mix well

Add cinnamon, milk, and chia seeds

Heat a non-stick pan and add a batter dollop

Cook for 2 minutes both sides

Keep the pancake on a plate and do berries topping with honey or maple syrup.


Researcher Warns


Despite the health benefits of chia seeds, they may cause some risks if not consumed properly.

The oval, tiny seeds providing omega-3 fatty acids and fiber should not be consumed in its dry form, raw form, the expert said. It is particularly true for some people who have a history of esophagus problems.

Chia seeds hold water up to 27 times of their weight said Dr. Rebecca Rawl, study author from Carolinas-Medical-Center in Charlotte, NC.

For this reason, patients with esophageal strictures should follow caution and take in liquid form.

Chia seeds became popular food recently. Therefore, they are safe if eaten properly.

Before consuming chia seeds, they should be combined with sufficient liquid to make them extend. If chia seeds increase in the esophagus, the gel gets blocked. Once the esophagus becomes affected by chia seeds, removing them can be hard using traditional tools.

The researchers acknowledge that the first case of such blockage was to be found at the American-College-of-Gastroenterology’s annual gathering of Philadelphia. It involved a 39-year-old male with a health history of asthma, swallowing problems, and seasonal allergies.

After consuming one tablespoon of dry chia seeds with one glass of water, he experienced difficulty swallowing.

Doctors who analyzed his condition discovered that a gel of wet chia seeds was blocking his esophagus, according to the researchers.

Attempts to remove the gel using an adult-diagnostic with an upper endoscope were not successful. Other traditional tools also did not work.

The physician ultimately utilized a gastroscope made for a premature baby to push some of the chia seed gel into his stomach until the blockage was cleared, researchers said.

Anybody who gets problems swallowing foods, drinks, or saliva after eating chia seeds should seek medical help.



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