Can Chia Seeds Help You Lose Weight?

Chia seeds are loaded with fiber to help you lose weight. But depending on how you eat them, chia seeds can be helpful or not at all.

chia pudding with coconut flakes, cashews and strawberries

Can Chia Seeds Help You Lose Weight?

Just two tablespoons of chia seeds contains nearly 7 grams of fiber, less than 2 grams net carbs, 6 grams of fat (most of which comes from the anti-inflammatory omega-3 fats) and 3 grams of protein.

Because chia seeds are incredibly low in net carbohydrates, its impact on the storing hormone insulin is minimal. Not to mention, the higher fat, fiber and protein levels mean chia seeds can help to increase the satiety hormones peptide YY and CCK. Lower levels of peptide YY have been directly correlated to higher body fat levels.(1) Plus, peptide YY can help to prevent sugar cravings that would normally work against your weight loss goals.

All of this combined means that eating chia seeds can help to raise critical satiety hormones, reduce hunger and decrease sugar cravings, making it a great tool to help you achieve a weight loss goal.

Can Chia Seeds Reduce Belly Fat?

Chia seeds on their own can’t help you reduce belly fat. However, when combined with other foods rich in protein, fat and fiber – such as greek yogurt, flax seeds or low sugar fruits – chia seeds can aid in keeping the storing hormone insulin from spiking too high.

Higher levels of insulin have been tied to weight gain around the belly.(2) By focusing on foods (such as chia seeds) that keep insulin from getting into that danger zone, you can help your body naturally shift back into a state of fat burning faster.

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How Do You Use Chia Seeds For Weight Loss?

Great ways to use chia seeds for weight loss include adding two tablespoons into a low-sugar high protein smoothie, prepping a yogurt-based chia pudding or heating up a grain-free chia and flax-based oatmeal.

Try any of the recipes below for fun, easy and delicious ways to incorporate chia seeds.

Just make sure you avoid the three most common chia pudding mistakes that will cause you to gain weight with the video below.