Evidence Based

Chia Seeds For Weight Loss: The Truth Revealed By Science

Did you hear that you can use chia seeds for weight loss?

You certainly heard it, but:

Are they really good at helping you lose weight?…

Let’s see what the science says about it.

What Are Chia Seeds?


Chia is a plant in the mint family that is native to Mexico.

Chia seeds are small and edible seeds that are a rich source of Omega 3, fiber, protein, antioxidants, and vitamins. You can eat them as a whole or ground them into flour.

While chia seeds are consumed as whole grains, they are pseudo-grains. In other words, they are carbohydrate-rich seeds from a nongrass plant.  

Today, chia seeds have acquired superfood status due to the myriad benefits to the human body.

Thus, when chia seeds come into contact with water, they expand, forming a kind of gel.

Chia Seeds For Weight Loss and Health

Chia seeds can help you lose weight and improve your health in the following ways:

  • Improves gut health
  • It Helps to detoxify your body
  • It May help you feel fuller for longer periods of time
  • Promotes healthy brain function and cognitive ability

Chia seeds can help you lose weight by filling your stomach without raising blood sugar or insulin levels.

Many people have used Chia Seeds to lose weight because they help increase hunger suppressant hormones that reduce the appetite and stop the body from craving unhealthy foods.

Chia Seeds and Weight Loss: What the Science Says?

Many people claim that chia seeds are beneficial for weight loss because they help reduce appetite.

These seeds are rich in fiber, which increases satiety for more extended and avoids snacking, leading to weight gain.

Two tablespoons of chia seeds contain about 10 grams of fiber.

According to a study, consuming 30 grams of fiber daily helps to lose weight more quickly.

Chia seeds can also help reduce inflammation in the body, which is key to burning fat and building muscle while losing weight.

A recent 2021 Study found that protein digests and pure peptides from Chia Seed prevented adipogenesis and inflammation.

Adipogenesis is a process where new fat cells are created. The process begins when preadipocytes from the body’s fat tissue divide and differentiate to become fat cells. In adults, adipogenesis is an active process that is regulated by hormones like insulin and glucocorticoids.

Finally, two tablespoons of chia seeds contain 138 calories and 9 grams of fat. Thus, they should be consumed in moderation so as not to exceed the daily calorie limit.

Ways To Use Chia Seed For Weight Loss

ways to use chia seeds for weight loss

Chia seeds are very versatile because they are tasteless.

In addition, you can mix them with liquids such as juice or water. In this way, it expands and forms a kind of gel.

Keep in mind that the longer you leave them in contact with the liquid, the thicker the gel will be.

It is not advisable to consume dried chia seeds as they can expand in the esophagus and cause blockage.

You can add chia to the following foods:

  • Muffins
  • Chia Pudding
  • Yogurt
  • Homemade bread
  • Smoothies
  • Salads
  • Salad dressings
  • Soups
  • In replacement of the egg

If you don’t like the texture of chia seeds, you can mix them with other foods to achieve your chosen consistency.

Chia Seeds and Heart Health

Chia seeds are also a rich source of omega-3 fatty acids. However, most of the omega-3 present in chia seeds is ALA (alpha-linolenic acid).

According to research, foods rich in ALA can help reduce the risk of heart disease and reduce metabolic syndrome.

Some compelling research has shown that chia seeds can help to improve heart health, decrease blood pressure, improve digestion and regulate blood sugar levels.

The Nurses’ Health Study found a 40% reduced risk of sudden cardiac death in women who ate the highest amounts of ALA.

Other Chia Seeds Health Benefits

First, a study showed that chia seeds contain a large number of antioxidants. They are essential to prevent cellular aging caused by free radicals.

On the other hand, two tablespoons of chia seeds contain 4.7 grams of protein, making them great allies for those who do not eat meat.

They also do not contain gluten, so people with celiac disease can use them without a problem.

It is noteworthy that while chia seeds do not contain many vitamins, they are rich in calcium, which helps improve bone and tooth health.

Other minerals contained in chia seeds are:

  • phosphorus
  • manganese
  • calcium
  • zinc
  • copper


In principle, chia seeds are very nutritious foods to incorporate into your daily diet to lose weight.

However, keep in mind that you should consume them in moderation because they are high in calories.

It is important to note that, although some people claim that they lost weight after adding chia seeds to their diet, the truth is that no single food can help you lose weight.

It is necessary to follow a low-calorie diet and be physically active at least twice a week to achieve significant results.

Finally, it is noteworthy that chia seeds can interfere with medications that regulate blood pressure, so it is advisable to consult your doctor before increasing the consumption of chia seeds.