Chia for weight loss
Чия за отслабване
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The seeds of which are particularly useful for weight loss. They are small black and white grains belonging to the mint family that are rich in nutrients. They originate from South America and their use dates back to the Maya and Aztec times.

What are chia seeds?

Whose means power. These small grains are rightly called so because they are rich in dietary fiber, protein and polyunsaturated fatty acids. Always soak them in water before consumption. (They swell 10 times their volume in water or other liquid.) The best part about it is that it has no special aroma or taste and thus can be added to any food.

Nutritional value of chia seeds (100 g)

NutrientsValue
energy486 kcal
protein16.5 g
total Lipid30.7 g
CHO42.1 g
dietary fiber34.4 g
calcium631 mg
iron7.7 mg
magnesium335 mg
potassium407 mg
sodium16 mg
zinc4.6 mg
folic acid49 mg

Chia for weight loss

 

Whose and weight loss

Whose seeds are great for effective weight loss. They are rich in antioxidants, proteins, healthy fats and dietary fiber that help in the elimination of toxins, build muscle, reduce inflammation and maintain satiety .

Rich in dietary fiber

Whose is rich in dietary fiber, increasing the incidence of stool, and prevents constipation. Fiber-rich foods help absorb the calories from the foods we consume.

Rich in polyunsaturated fatty acids

Polyunsaturated fatty acids are categorized as healthy. Whose is rich in alpha-linoleic acid, omega-3-fatty acid. (Omega-3 is known to have an anti-inflammatory effect, improve brain function and overall health.)

High in protein

One ounce (24 g) of seeds contains 4.4 grams of protein. Every day we need about 0.8 grams of protein per kilogram of body weight. The protein in the seeds of whose helps build muscle mass and aids muscle recovery

Rich in antioxidants

Antioxidants help to eliminate toxins and reduce stress and inflammation in the body. They purify harmful free radicals that can lead to a mutation of DNA. Rich in various antioxidants – quercetin, caffeic acid, kaempferol and chlorogenic acid. Consumption will reduce the toxins in your body, help you lose weight and reduce the risk of fatal illness.

Increased production of leptin

Leptin is a hunger-reducing hormone. It is made from fat cells. Whose seeds are a good source of proteins that help to activate leptin and thus prevent overeating.

Chia for weight loss

Whose Weight Loss Seeds – How Much Should You Consume?

You can consume 2-3 tablespoons of chi seeds a day, but do not exceed the dose. Consult a doctor or nutritionist before consuming them. You should also follow a healthy diet along with them. If you are not sure where to start, see the eating plan below.

Main DishesWhat to eat
Early in the morning 6:002 teaspoons of fenugreek seeds soaked in 1 glass of water overnight
Breakfast 6:45 – 7:15 pmOatmeal with chia seeds + 1 banana + 4 almonds + 1 cup green tea

1 boiled egg / 1 cup freshly squeezed juice

10:00 – 10:301 boiled egg / 1 cup freshly squeezed juice
Lunch 12:30 – 1:00 pmTuna / tofu salad + 1 cup buttermilk
3:001 cup green tea + 1 cereal cookie
Dinner 6:30 – 7:00 a.m.Grilled fish / chicken / mushrooms + vegetables + 1 tablespoon of whose + + ½ cup of warm milk before bedtime

 

 

Low-calorie but nutritious food is what you should aim for. Avoid snacking late at night or junk food during the day. Drink a glass Green tea in the morning or chamomile tea at night to avoid overeating.

Chia for weight loss

 

Some good tips for consuming chi

The seeds of which are most useful to eat soaked, ground or in the form of oil. Remember that it swells in liquids and if you don’t soak it before consumption, it will  dehydrate you and make you very bad.

 

Quick recipes

Whose seeds in fresh fruit puree

Composition
  • 1 banana
  • 1 cup of blackberries
  • 2 tablespoons of chia seeds
  • 1 tablespoon yogurt
  • 1 cup whole milk soy milk
How to prepare

Peel and place the bananas in the blender. Add blueberries, yogurt and other ingredients. Mix them up. Pour the mixture into a glass and drink.

 

Muffin with chia seeds

Composition
  • ⅔ cup almond milk
  • 1 cup oatmeal
  • 1 cup of crushed bananas
  • ½ cup brown sugar
  • ⅓ cup of olive oil
  • 2 tablespoons of chia
  • 2 teaspoons baking soda
  • 2 cups of flour
  • 2 teaspoons of apple cider vinegar
  • ½ teaspoon salt
  • ½ teaspoon of cinnamon
  • ¼ teaspoon nutmeg
How to prepare

Heat the oven and grease the pan with grease. Beat almond milk and apple cider vinegar. Set them aside. In a large bowl, combine flour, chia, cinnamon, nutmeg, bicarbonate of soda and salt.

 

Add the crushed bananas, sugar and olive oil to the mixture of apple cider vinegar and almond milk. Stir well. Put 1-2 tablespoons of the mixture into each pan and bake for 20-25 minutes.

Enjoy!

 

Chia pudding

Composition
  • 1 cup whole almond milk
  • 4 tbsp of chia
  • 2 tbsp natural honey
  • ½ teaspoon of natural vanilla
  • ½ teaspoon nutmeg
How to prepare

Beat all the ingredients with a blender, but without the ingredients. Then add them, mix well in a spoon. Transfer the mixture to a glass jar and refrigerate for about 4 hours.

Chia for weight loss

Chia, fruits and yogurt

Composition
  • 1 cup of blueberries
  • 1 cup of yogurt
  • 2 tbsp whose seeds
  • 1 sliced ​​plum
  • 1 sliced ​​peach
  • ½ Sliced ​​orange
  • mint leaves
How to prepare

Put the sliced ​​fruits in a large bowl. Add the blueberries and yogurt and stir. Add chi, mix everything well and garnish with mint leaves.

 

Chia and quinoa salad

Composition
  • ½ cup of quinoa
  • 2-3 teaspoons of chi (soaked in water)
  • 1 cup vegetable broth (homemade)
  • ¼ A glass of chopped green kambes
  • ¼ cup of sliced ​​red kambis
  • ½ cup sliced ​​kale
  • several leaves of lettuce
  • 1 tablespoon of lemon juice
  • 1 tablespoon of olive oil
  • ½ teaspoon black pepper
  • salt to taste
How to prepare

Add quinoa and vegetable broth to the pan. Cover and cook until quinoa is boiled. Put it on a plate. In another bowl, add the sliced ​​vegetables, whose seeds, lemon juice, olive oil, salt and pepper. Stir well and spread over the quinoa.

Mix it up a little and eat!

Chia for weight loss

 

Homemade protein bar with chi

Composition
  • ½ cup of tuyere
  • 4 tbsp whose seeds (soaked in water)
  • 2 tablespoons of olive oil
  • 1 tablespoon of melon seeds
  • ½ teaspoon of natural vanilla
  • pinch of cinnamon
  • 1 tablespoon raw cocoa powder
How to prepare

Mix all the ingredients in a bowl. Transfer the mixture to a tray. Spread and press firmly on the bottom of the tray, then cut into squares. Refrigerate for 2 hours.

 

Banana pancake with chia

Composition
  • 1 ripe banana
  • ½ cup flour
  • 2 tbsp ground oats
  • 2 tablespoons whose seeds are soaked
  • ¼ cup almond milk
  • 1 teaspoon of cinnamon
  • Blueberries, maple syrup or honey to garnish
How to prepare

Grease the banana with a fork. Add flour and oats and mix well. Add the milk, cinnamon and chia seeds and mix well again.

 

Heat a pan and pour a spoonful of the dough into it like a regular pancake. Cook for two minutes on both sides. Transfer the pancakes to a plate and top place berries, maple syrup or honey.

Chia for weight loss

 

Chia and berry shake

Composition
  • 1 cup chopped strawberries
  • ⅔ cup yogurt
  • 3 tablespoons whose soaked
  • 1 teaspoon of natural cocoa powder
  • 1 teaspoon chopped almonds to garnish
  • 4-5 raspberries on top
How to prepare

Put yogurt, strawberries and cocoa powder in a blender. Pour the mixture into a tall glass and stir the soaked whose seeds. Add the sliced ​​almonds and garnish with raspberries.

 

Almond milk with chia seeds

Composition
  • 10 pcs. almond nuts
  • 500 ml of milk
  • ⅛ teaspoon of cardamom powder
  • 1 tablespoon whose seeds are soaked
  • ice cubes (if desired)
How to prepare

Soak the almonds for 4 hours. Peel them and put them in a blender. Mix the cardamom powder. Allow the milk to boil. While boiling, add almond mixture. Boil for 2 minutes. Add the chia and ice cubes before serving.

 

As you can see, it is not difficult to include chi in your diet. But in addition to eating properly, don’t forget to exercise 4-5 hours a week. That is the only way you can count on the lasting effect of weight loss you are aiming for.

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