Can Chia Seeds Help You Lose Weight?

By Lisa Lillien, a.k.a. Hungry Girl

Diet Advice Expert

The last time chia was this trendy, it was because you could use it to grow a pet... Nowadays, the plant is popular for its nutritious seeds. But could the ch-ch-ch-chia seeds help you keep off the pounds?
I'm Hungry Girl Lisa Lillien, and I've got the 411...

Here are a couple of claims about the weight-loss properties of chia seeds…

Most of the purported reasons for chia seeds as a weight-loss tool center around the fact that they're low in calories but packed with fiber, protein, and healthy fats.

All of those nutrients are known to boost feelings of fullness, which can lead to eating less and dropping pounds.  Some experts report a dietary fiber that's found in chia seeds can lead to weight loss.

Here's a closer look at those claims…One of the few scientific studies about the relationship between chia seeds and weight loss shows that chia seeds can reduce appetite... although it didn't go so far as to draw a direct line to weight loss.

So what's my take on the subject? 

While there might not be a definitive link between eating chia seeds and weight loss, it has been shown that eating ‘em can reduce your appetite. Additionally, chia seeds expand in your stomach, making you feel even more full. And by keeping yourself satiated, you're much less likely to overeat at meals and reach for snacks. So why not add 'em to your diet? The tiny seeds are chock-full of fiber and omega-3s (a.k.a. healthy fats). Each tablespoon has about 60 calories, 4g fat, 0mg sodium, 4.5g carbs, 4.5g fiber, 0g sugars, and 2.5g protein.

Bonus? 

Chia seeds are great for hair health. Click here for more beauty foods!

And here's how to enjoy 'em, Hungry Girl style! Add chia seeds to your yogurt. This is a classic way to enjoy chia, and it'll give ordinary yogurt a boost of fiber and protein. To add some crunch to your yogurt, sprinkle it with raw chia seeds. To supersize your yogurt, mix in the seeds, and let 'em expand. Want some other ways to make your yogurt more fun? Click right here.

Blend them into a smoothie. Fill your blender with fruit, ice, and fat-free milk (or your milk swap of choice). Toss in a tablespoon of chia seeds, and blend, baby, blend!

Make a smoothie bowl with chia seeds. Follow the smoothie advice above, and then pour the mixture into a bowl. Swirl in some yogurt, and top with a bit of coconut and sliced almonds. If you like, add a bit more chia on top!

Add 'em to your oatmeal. Sprinkle chia seeds over oatmeal for that crunch factor, or stir them in, and watch your oatmeal grow. Speaking of growing oatmeal... Click! Looking to change things up in the hot cereal department? Trade classic oats for oat bran. Chia's fantastic with OB... Speaking of growing oatmeal... Click!

Toss some seeds onto your salad. Seriously, can you think of a simpler way to add protein and fiber to your lunch or dinner? Also works with fruit salad!

Mix the seeds with cottage cheese. Start with 2% low-fat cottage cheese. Stir in chia seeds, cinnamon, and no-calorie sweetener. Then top it all off with your fruit of choice... Mine's a Fuji apple!

By Lisa Lillien, a.k.a. Hungry Girl

Diet Advice ExpertFor guilt-free recipes, food finds, tips 'n tricks, and more, sign up for free daily emails at hungry-girl.com!