Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about chia pudding for weight loss. Chia is a member of the mint family and native to Mexico. Chia seeds are commonly consumed as whole grains, but they are actually a pseudo-grain. Chia seeds are carbohydrate-rich seeds found on non-grass plants. When these chia seeds encounter liquid, they expand to form a thick gel.
Chia seeds were dietary staples for the Mayan and Aztec people, but they were eventually banned because of their ritualistic and religious uses. Today, chia seeds are most commonly listed among foods known as “superfoods.”
Can Chia Seeds Really Help You Lose Weight?
Chia seeds are often recommended to help curb appetite and promote weight loss because they are rich in the fiber necessary for keeping you feeling fuller longer. Their fiber content may also help prevent cravings and overeating.
Do approach chia seeds with moderation. They are relatively rich in fat and calories; two tablespoons have about 138 calories and 9 grams of fat (one gram saturated). When moderately used, chia seeds can help you feel more satisfied and less likely to eat much, but, as with many things, overindulgence can backfire.
Eating Chia Seed Pudding to Lose Weight
Chia seed pudding can be a smart choice for dieters and is easy to make. Soak chia seeds in unsweetened almond milk for several hours or overnight until they create a gel-like substance. Then mix in cacao, cinnamon, banana puree or a variety of other flavors.
You can also add chia seeds to your berry puree or any whipped fruit to create a sugar-free jam. This will satisfy your cravings for sweet things in a healthy way, which is also beneficial for those who want to lose weight.
There are a wide variety of chia seed pudding recipes online. One of the most common is Blueberry Chia Seed Pudding. Blueberries are considered a “superfood” because of their high nutritional value. They are packed with tons of fiber along with excellent doses of Vitamins C and B6, potassium and folate.
Again, the primary ingredients are chia seeds, almond milk, vanilla extract, and honey; just add in blueberries! Blend the blueberries with the almond milk, vanilla, and honey and then add the chia seeds. Allow the seeds to absorb the almond milk for about an hour, then enjoy a beautifully textured chia seed pudding that you can eat for breakfast or anytime!
Chia seed pudding is a great tool for your weight loss goals. Not only does it satisfy those sweet cravings, but it’s also a great way to get a ton of nutrients and healthy fats!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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