Chia Pudding For Weight Loss: Benefits And Tasty Recipes
Weight Loss
Published on: 28-Mar-2024
10 min read
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Lalita Vishwakarma
Chia Pudding For Weight Loss: Benefits And Tasty Recipes
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Hello readers! Maintaining a healthy weight is the need of the hour as it relates to your overall well-being. While scrolling on the internet for tasty and healthy food options for weight management, we encounter something interesting: chia pudding for weight loss!
Well, chia seeds have already gained popularity as the most versatile seeds for losing weight. These are full of fibre, protein and omega-3 fatty acids. Eating them in the form of pudding is a great way to boost your weight loss journey without compromising taste. In this blog, we will learn how chia pudding helps with weight loss and explore the easy-to-make recipe. Read on to know more!
Table of Contents
Is Chia Pudding Good For Weight Loss?
Recipe Of Chia Seed Pudding For Weight Loss
Is Chia Pudding Healthy To Eat Every Day?
Nutritional Value Of Chia Seeds
The Final Say
FAQs
References
Is Chia Pudding Good For Weight Loss?
Chia seeds, which come from the Salvia hispanic plant, have long been valued for their nutritional benefits. They are particularly well-known for their ability to aid in weight loss due to their high levels of protein, fibre, omega-3 fatty acids, vitamins, antioxidants, and minerals. In this context, let's explore the qualities that make chia pudding a great choice for those looking to lose weight.
1. Fibre-Rich Composition
One key reason chia pudding is beneficial for weight loss is its high fibre content. When consumed, fibre absorbs water and swells in the stomach, slowing digestion and promoting a sense of fullness that can curb overeating and snacking between meals. Chia pudding helps to control appetite and reduce overall calorie intake. Its fibre plays a crucial role in promoting satiety and the feeling of fullness after eating, which can support weight loss efforts.
2. Regulates Blood Sugar Levels
The soluble fibre in chia seeds forms a gel-like substance when mixed with liquids, slowing down the digestion of carbs. Chia pudding also helps regulate blood sugar levels, another advantage for weight loss. By stabilising blood sugar levels, chia pudding can support better appetite control and promote more stable energy levels throughout the day, making it easier to stick to your weight loss goals.
3. Promotes Hydration
Good hydration is vital for optimal bodily functions like metabolism and digestion, which is essential for weight loss. Chia seeds help retain moisture, keeping you hydrated and feeling full. When mixed with a liquid, these seeds can absorb water and expand to several times their size, forming a gel-like consistency. This process helps you feel full for longer periods, making it easier to manage your weight.
4. Rich Source of Protein
Chia seeds are a great source of fibre and plant-based protein. Eating protein-rich foods like chia pudding can help you feel full for longer, which can prevent overeating and unhealthy snacking. Protein also helps with muscle repair and growth and has a higher thermic effect than carbs and fats. This means your body burns more calories to digest and metabolise protein, which can contribute to weight loss, promoting satiety and supporting muscle mass.
Also Read: Protein And Fibre Rich Foods For Weight Loss
5. Enriched With Omega-3 Fatty Acids
Essential fats play a crucial role in overall health, and chia seeds are one of the richest plant sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). These curb the risk of health issues, including brain function, cardiovascular health, and inflammation regulation. Regular consumption of chia pudding can ensure a healthy intake of omega-3 fats without relying solely on animal sources like fish.
6. Loaded With Antioxidants
Chia seeds contain various antioxidants, including phenolic compounds, flavonoids, and chlorogenic acid, which help protect cells from damage caused by free radicals. By including antioxidant-rich foods like chia pudding, you can help combat oxidative stress cell damage and promote overall health, which is essential for long-term weight management.
Recipe Of Chia Seed Pudding For Weight Loss
Chia seed pudding for weight loss can be prepared in a variety of ways. Some of the ways are:
Recipe 1. Classic Vanilla Chia Pudding
You will need the following ingredients to make the classic vanilla chia pudding.
Ingredients
Chia seeds -1/4 cup
Unsweetened almond milk, regular milk -1 cup
Honey or maple syrup -1 tbsp
Vanilla extract -1/2 tsp
Preparation Method
Combine chia seeds, vanilla extract, maple syrup, and almond milk in a mixing bowl.
Make sure to whisk the mixture thoroughly to ensure that the chia seeds are evenly distributed.
Let the mixture sit for about 5 minutes to prevent clumping, then whisk again.
Now cover the bowl and refrigerate it for at least 2 hours or overnight.
Adjust the sweetness if necessary; stir the pudding to break up any clumps before serving.
With your favourite toppings such as fresh fruits, nuts, or granola, serve chilled and enjoy plain pudding.
Recipe 2: Chocolate Peanut Butter Chia Pudding
You will need the following ingredients to make the chocolate peanut butter chia pudding.
Ingredients:
Chia seeds - 1/4 cup
Almond milk or normal cow milk (low fat) - 1 cup
Cocoa powder- 2 tablespoons
Peanut butter- 2 tablespoons
Honey or maple syrup - 1-2 tablespoons
Vanilla extract - 1/2 teaspoon
Pinch of salt
Preparation Method
In a mixing bowl, combine almond milk, vanilla extract, chia seeds, pinch of salt, peanut butter, cocoa powder, and maple syrup (if using).
Until the cocoa powder and peanut butter are fully incorporated whisk the mixture thoroughly.
To prevent clumping let the mixture sit for about 5 minutes, then whisk again.
To allow the chia seeds to absorb the liquid and thicken into pudding consistency cover the bowl and refrigerate for at least 2 hours or overnight.
Adjust the sweetness, if necessary, before serving, and stir the pudding to break up any clumps.
If desired garnish with additional chocolate shavings or peanut butter and serve chilled.
Adjust sweetness and toppings according to your preferences for a personalized touch. Enjoy these flavourful chia pudding recipes as a nutritious and satisfying option for breakfast, snacks, or dessert!
Is Chia Pudding Healthy To Eat Every Day?
Chia seed pudding is a yummy and healthy treat that you can enjoy regularly, but it's important not to go overboard. Eating too much may lead to unpleasant side effects, such as indigestion and bloating. So, if you want to keep your weight in check, it's best to enjoy chia seed pudding in moderation.
Nutritional Value Of Chia Seeds
You can get the following nutrients from 100 grams of chia seeds.
Principle | Nutrient Value | % of RDA |
Energy | 486 Kcal | 24% |
Carbohydrates | 42.12 g | 32% |
Protein | 16.54 g | 30% |
Total Fat | 30.74 g | 102% |
Cholesterol | 0 mg | 0% |
Dietary Fiber | 34.4 g | 91% |
Vitamins | ||
Folates | 49 μg | 12% |
Niacin | 8.83 mg | 55% |
Riboflavin | 0.17 mg | 13% |
Thiamin | 0.62 mg | 52% |
Vitamin A | 54 IU | 2% |
Vitamin C | 1.6 | % |
Vitamin E | 0.5 mg | 3% |
Electrolytes | ||
Sodium | 16 mg | 1% |
Potassium | 407 mg | 9% |
Minerals | ||
Calcium | 631 mg | 63% |
Copper | 0.924 mg | 102% |
Iron | 7.72 mg | 97% |
Magnesium | 335 mg | 83.50% |
Manganese | 2.723 mg | 118% |
Phosphorus | 860 mg | 223% |
Selenium | 55.2 μg | 1% |
Zinc | 4.58 mg | 42% |
Dietitian’s Recommendation
As a dietitian, I recommend incorporating chia pudding into your weight loss plan for its rich fibre, protein, and omega-3 fatty acids. Experiment with different flavours and toppings to keep meals exciting while supporting your weight loss journey. Its ability to promote satiety, stabilise blood sugar levels, and provide essential nutrients makes it an excellent choice for healthy eating. Do not alternate lunch and dinner with only chia seed pudding; other nutrients from vegetables, legumes, and lean proteins are also essential.
Dt. Akshata Gandevikar
The Final Say
Weight loss can bring many additions and deletions to your regular diet, and one such good addition is chia pudding. Its rich fibre content, protein, omega-3 fatty acids, and antioxidant properties keep you satisfied for longer and prevent overeating. Plus, it is ideal for promoting satiety, stabilising blood sugar levels, supporting hydration, and providing essential nutrients.
You can make your chia pudding for weight loss by following the recipe in the blog. But ensure that moderation is the key to maintaining your weight, so rather than consuming chia seed pudding every day, you can have it on alternative days. For more information regarding any recipe or health issue, you can visit ToneOp!
FAQs
1. Is chia pudding good for weight loss?
Chia seed pudding is rich in fibre, micronutrients, proteins, etc., which is considered good for weight loss. It helps to boost metabolism and speed up the weight loss process.
2. Is chia pudding healthy to eat every day?
Rather than eating chia seed pudding daily, you can alternate it with other options to get all the required nutrients regularly rather than get the same nutrition every day.
3. Can chia seeds reduce belly fat?
Chia seeds are rich in fibre content that slows digestion and prevents you from consuming more calories. These are good for reducing belly fat.
4. How do you prepare chia seeds for weight loss?
You can make chia pudding by soaking seeds in water for about 1-2 hours until they swell and become jelly. Now, combine almond milk, vanilla extract, chia seeds, pinch of salt, maple syrup, peanut butter and cocoa powder in a mixing bowl. Mix it well and serve it.
5. Is chia pudding high in calories?
Well, it totally depends on how you prepare it and the ingredients you use. Generally, 100 grams of chia pudding for weight loss contains 81 calories. However, your calorie count may increase if you overload it with more additives or sweeteners.
6. Are chia seeds good for weight loss?
Yes, they are excellent for weight loss. You can use these seeds in detox water or simply add toppings to your salads.
References
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