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How to Lose Weight by Adding Chia Seeds to Your Diet

Chia seeds are a type of sage plant called salvia hispanica. According to "Self" magazine, a 1-oz. serving has 137 calories, no cholesterol or trans fat, 4 g of protein and 11 g of fiber -- 42 percent of your recommended daily fiber intake. The magazine also notes chia seeds are low in sodium and high in phosphorus and calcium. The seeds improve digestion and help you stay hydrated. Because of their high protein and fiber content, they also provide a feeling of fullness.

Things You'll Need

  • Chia seeds
  • Mortar and pestle
  • Coffee grinder
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Instructions

  1. How to Lose Weight with Chia Seeds

    • 1

      While they aren't necessarily a mainstream food, you may find chia seeds in the natural foods section of your supermarket or at co-ops or similar stores. They are also available through online health food retailers and sellers like Amazon.com.

    • 2

      Make chia gel. The RawReform website suggests combining 2 oz. of chia seeds and two cups of water. Stir well, then refrigerate in a tightly sealed jar. This mixture will create approximately 17 oz. of chia gel, which will be ready to eat in 10 minutes -- though the longer the seeds absorb water, the more readily the nutrients are available for your body to absorb.

    • 3

      Mix chia gel with other foods. Because the gel is tasteless and has no smell, you can incorporate it as a filler in oatmeal, applesauce, smoothies, shakes or cereal. It acts as a high-nutrient filler that allows you to eat more bulk and stay full longer without eating empty calories.

    • 4

      Try whole chia seeds. If the gel doesn't appeal to you, you can always add raw chia seeds to foods like salads, soups, cereal, granola, oatmeal, pasta, casseroles or vegetable dishes. The seeds will add a bit of texture, but because they have no taste, they won't change your dish. Again, sticking to a 1-oz. serving is more than enough to reap the benefits of the seeds.

    • 5

      Grind chia seeds. There may be times you want to incorporate chia seeds into a meal, but don't want the texture of the seeds or the gel. You can grind chia seeds with a mortar and pestle or a coffee grinder into what RawReform calls "chia flour." This "flour" can be mixed with virtually anything to give you the nutrients and benefits chia seeds offer.

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