How to consume chia seeds
Chia seeds are versatile and easy to incorporate into the diet. They do not have a strong taste, so they can be easily added to many types of food.
How much chia seeds are consumed daily
The daily consumption of chia seeds can vary, depending on each person’s needs and eating habits. In general, a moderate consumption of approximately 15-30 grams of seeds per day (one-two spoons) is recommended.
Chia seeds are considered a superfood, thanks to their high nutrient content, so they can be a valuable contribution to a healthy and balanced diet. Also, chia seeds have the ability to absorb liquids, forming a gel, which can be useful for getting the feeling of satiety faster.
Before starting to consume chia seeds in large quantities, it is recommended to contact a nutrition specialist or your doctor to make sure that this is a suitable choice for you, especially if you suffer from certain diseases or take medications that could interact with chia seeds. In addition, it is advisable to gradually introduce them into the diet and observe how your body reacts to them.
Recipes with chia seeds for weight loss
Chia seeds can be a reliable aid in the diet to support weight loss, because they are rich in nutrients, fiber and protein, which help to maintain the feeling of satiety and control the appetite. Below, we list some recipes with chia seeds for weight loss, which you can try, but not before consulting your doctor or a nutritionist.
Chia powder and fruit yogurt
Mix, in a bowl, a spoonful of chia seeds with a cup of yogurt and leave the mixture in the refrigerator overnight or at least 2 hours, to form a gel. Then, add fresh fruit, cut into cubes, and a natural sweetener, if necessary. You can also add a little chopped walnut or almond, to give the dish texture.
Smoothie with chia seeds
For such a preparation, you need the following ingredients:
a spoonful of chia seeds; a cup of almond milk or other vegetable milk (without added sugar); a ripe banana; frozen fruits (strawberries, blueberries, blackberries, etc.); a spoonful of almond or peanut butter (no added sugar); a teaspoon of honey (optional, for a sweeter taste).
In a blender, combine all the ingredients and mix until you get a creamy and homogeneous consistency. Pour the composition into a glass and consume it immediately after preparation. Chia seed smoothie can be a healthy and nutritious snack, especially for people who want to lose weight.
Chia seed pudding with vanilla and fruit
In a bowl, mix 3 tablespoons of chia seeds with a cup of coconut milk and a little vanilla extract. Leave the mixture in the refrigerator for at least 2 hours or overnight, to obtain the consistency of pudding. Before serving, decorate the chia pudding with fresh or dried fruits, such as blackberries, strawberries or blueberries.
The recipes above are just a few examples of how you can include chia seeds in your diet to support the weight loss process. When you consume chia seeds, make sure you ensure a balanced intake of nutrients, as part of a balanced diet, rich in vegetables, fruits, proteins and healthy fats. Regular physical activity is also important for weight loss in an optimal way for health.
2023-08-30 20:49:28
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