How to use chia seeds for weight loss?

Chia seeds, which we also call “Takhm Sharbati”, have become the most popular superfood for those who want to lose weight in recent years. Sometimes it is soaked in water in the morning and drunk, and sometimes it is mixed with milk and eaten as a hearty breakfast. But most people have this question in their minds: which method is more useful for losing weight, is it better to use chia seeds in water or in milk?

According to nutritionists, both methods are beneficial, but both have different effects on the body’s needs, digestion, and daily diet.

It is also important to clear up another confusion here that most people mistake chia seeds (Takhm Sharbati) for tukham balinga, because both look almost the same. But the effectiveness and efficacy of both tukham Sharbati and tukham balinga are different.

Why are chia seeds useful for weight loss?

According to nutritionists, chia seeds are an excellent source of fiber, omega-3, protein, and antioxidants. These nutrients help in various stages of weight loss.

Improves digestion

Chia seeds, when soaked in water, form a gel-like structure that fills the intestines and causes easy excretion. Better digestion not only reduces bloating but also helps in food regulation.

Improves heart health

Omega-3 fatty acids help maintain cholesterol at a healthy level, which is an important part of a weight loss diet.

Also useful for skin and hair

Although these benefits are not directly related to weight loss, antioxidants and protein improve overall health and strengthen dietary habits.

Chia seeds in water:

Chia water is more popular among people who want to start the day with a light, low-calorie diet.

Increases hydration

According to experts, chia water helps retain water in the body, which reduces hunger and reduces the habit of eating at random times.

Extremely low calories

Since it contains only water and seeds, this method is ideal for people who are on a calorie-restricted diet.

A suitable choice for summers

Chia water is a cool, light and easy-to-drink drink, which is especially useful in hot weather.

Benefits of using before meals

If it is taken shortly before meals, it reduces hunger by filling the stomach, which prevents you from eating too much.

Chia seeds in milk:

By soaking chia seeds in milk, its texture becomes like pudding, which is not only delicious but also a complete and nutritious food.

Keeps the stomach full for a long time

The protein, calcium and B12 present in milk give the body long-lasting energy. It is perfect for those who need a little more filling food in the morning.

The best breakfast

By adding fruits, nuts and a light dessert to chia pudding, a complete, nutritious breakfast can be prepared that prevents frequent hunger pangs.

Healthy snack for the evening

A bowl of chia milk can replace heavy and unhealthy snacks in the evening, reducing calories.

Caution

According to nutritionists, full-fat milk can increase calories, so low-fat milk is better for people losing weight.

Chia water or chia milk? Which one to choose?

Below is a brief comparison of the two:

Chia water is better if you…

Want a low-calorie diet

Like to drink something light in the morning

Want something cool and hydrating in the summer

Want to control hunger before meals

And chia milk is better if you…

Want a rich and filling diet

Eat energy-rich food for breakfast

Want to stay full for a long time

Want to avoid unnecessary snacks in the evening

So which one is more effective in losing weight? It depends on your body, routine and lifestyle. If you want low calories, water is better, while if you want hydration and energy, milk is best.

How much chia seeds should you take in a day?

According to experts, 1 to 2 tablespoons (about 15–30 grams) a day is an adequate daily amount of fiber and can also withstand the digestive load. Start with a small amount at first so that the body gets used to it.

Chia seeds should never be consumed in this way

Health experts say that chia seeds should never be eaten dry or unsoaked. Chia seeds absorb many times their weight in water. If they are eaten dry and not immediately watered, they can swell in the esophagus and cause obstruction or choking. This is especially dangerous for people who have difficulty swallowing.