Do Chia Seeds help to lose weight?

High in Fiber
Chia seeds are an excellent source of dietary fiber, with around 10g of fiber per 2 tablespoons.
The soluble fiber in chia seeds can absorb water and expand in the stomach, promoting feelings of fullness and reducing appetite and overall calorie intake throughout the day.

Protein Content
Chia seeds contain a decent amount of plant-based protein (around 5g per 2 tablespoons), which can also increase satiety and prevent overeating.

May Boost Metabolism
Some evidence suggests the combination of fiber, protein, and healthy fats in chia seeds may help boost metabolism and fat burning.

How to Consume Chia Seeds for Weight Loss
Start with small amounts like 1-2 teaspoons of chia seeds per day to assess digestive tolerance. It is best to consume chia seeds before meals, as this will increase satiety and help you eat less during the meal. Soak chia seeds in water or milk to form a gel before drinking.

Gradually increase intake if well-tolerated, but don’t rely solely on chia seeds for weight loss. Sustainable weight loss ultimately comes down to Energy In – Energy Out. Incorporating chia seeds into a balanced diet, regular exercise/ movement and quality sleep are all recommended for sustainable weight management.

Limitations and Considerations
Research on chia seeds and direct weight loss effects is limited, with mixed results from the few studies conducted. Chia seeds alone are unlikely to lead to significant weight loss. They should be combined with a balanced, calorie-controlled diet and regular exercise.