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How to Use Chia Seeds for Weight Loss

When it comes to weight loss, diet and exercise really are key. So-called “miracle” weight loss supplements rarely live up to the hype, although there are certain foods that can support your goals. As part of a healthy diet and active lifestyle, chia seeds can make it easier for you to lose weight by suppressing your appetite and providing essential nutrients. See what chia seeds can do for your diet, and find some delicious chia recipes below!

Appetite Suppressant

Chia seeds are chock-full of dietary fiber, including both soluble and insoluble fiber. Soluble fiber gives chia seeds their gel-like quality when mixed with liquid. They can absorb up to 10 times their weight in water, which causes them to form a bulky gel. This gel not only acts as an appetite suppressant, but also slows the absorption of sugar into the bloodstream and therefore prevents blood sugar spikes.

A 2010 study published in the European Journal of Clinical Nutrition found that chia seed supplementation reduced appetite and increasing feelings of satiety in participants. This study suggests that chia seeds can support weight loss goals by providing a sense of fullness. Thanks to the combination of insoluble and soluble fiber in chia seeds, you’ll be less likely to crave unhealthy treats that can throw your diet off course. After all, chia seeds are Taylor Swift’s diet secret and they can be yours, too!

Chia Seeds

Nutritional Powerhouse

Aside from their rich source of fiber, chia seeds also provide plenty of other nutritional benefits! Most notably, they are one of the best plant-based sources of omega-3 fatty acids. Omega-3s help reduce inflammation, which is linked to arthritis and heart disease. These fatty acids are also found in large quantities in the brain and supplementation of this nutrient may support cognitive function.

These tiny yet mighty seeds are also an excellent source of bone-building calcium and fatigue-fighting iron. Per serving, they provide over 10% of the daily recommended intake for these nutrients. Chia seeds also contain a high amount of protein for a plant-based food. They add 4 grams of protein to your diet per serving. It’s no wonder they’re considered a superfood!

How to Eat Chia Seeds (Plus Recipes!)

One of the simplest ways to enjoy chia seeds is to prepare a chia fresca drink. Simply mix 2 cups of liquid (water, juice, etc.) with 2 tablespoons of chia seeds. Let the mixture sit for 10 minutes in order to allow the chia seeds to swell up. That’s it!

Another popular way to enjoy chia seeds is in a delicious chia pudding. To prepare a basic chia pudding, mix 1/4 cup of chia seeds with 1 cup of milk and set in the fridge overnight. Add sweetener or toppings as desired. For a festive fall variation, try our yummy pumpkin chia seed pudding.

Chia seeds can also be added to smoothies, and mixed in yogurt or hot cereal for a super nutrient boost. Whip up a batch of strawberry and banana overnight oats to jumpstart your mornings. Chia seeds can even be tossed in baked goods like muffins and energy squares. Try these homemade granola bars for an easy way to incorporate chia into snack time.

An all natural, sweet and tasty chia jam is a great way to spread the benefits of chia seeds over toast, muffins, and other baked goods. Make these blueberry chia jam bars for a delectable treat that provides health benefits in every bite!


Do you enjoy chia seeds as part of a healthy diet?

23 Responses to “How to Use Chia Seeds for Weight Loss”

  1. Marilou Biagi

    Would love to get on your e-mail list. Love nuts, old time Christmas candy, healthy eating. As with the candy, have found that grocery store candy is just sugar with no flavor. Looking for quality, tasteful products. Read reviews of some other Christmas candy sites where customers were not happy. Looking for quality, tasty products.

  2. Bonnie

    You inspired me to make some of these awesome recipes! Sound Awesome! When I have time I will make an order soon! Healthy is on my Plan .. Bless you Guys!!

  3. Lucineux

    Great information. Lucky me I came across your website by chance (stumbleupon).
    I have book marked it for later!

  4. Lisa Bonham

    I’ve been using chia seeds for about 3 weeks now. I use 1Tbsp chia seeds to 1 1/2 cups water. I let sit for an hour. Then I add 1 Tsp raw honey and 1 Tsp lemon juice (fresh). Mix and drink. I’ve lost over 10lbs so Far. Love this little seed.

    • DC

      I’m interested in starting this routine. How many times a day are you drinking this mix? Are you still eating other foods?

    • sue steele

      This is the answer I have been looking for. Thank you Lisa Bonham

    • Natasha Chrisenberry

      I have been drinking that same thing for about 4 days now, how long and often do you do this to lose weight or the amount you want to achieve?

  5. Weight Loss

    Thanks for sharing these great ways of using chia seeds which can be really helpful to achieve weight loss goal. I will definitely try these recipes.

  6. Arnold De Pedro

    Excellent! Thanks for sharing! I can make my own version now using black seed oil by Aceite de Comino Negro products. God bless!

  7. Farhin Yeasmin

    thanks for this post. You briefly describe chia seeds which are very helpful to know about the benefits of chia seeds. we get back soon on your website.

  8. Sweta Kishore

    Wow! That’s great content. Internet today is flooded with articles on Chia seeds. Yours is quite different and is a value add. I especially like the Chia Jam thing. Maybe I should also include the Jam thing in my blog toppaanch


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