How Much Chia Seeds per Day to Lose Weight?

Chia seeds have recently become an increasingly popular product in different parts of the world, and all because of their beneficial nutritional value.

No wonder they, as well as black sesame, are classified as superfoods. In addition, many do not even suspect that chia help to lose weight and are often considered as an important part of the daily diet.

The ancient Aztecs considered these grains to be among the most valuable products. The Aztecs were brave warriors and consumed them to maintain their physical activity. They also paid tribute to the ruler, used it as a currency in trade operations and donated to the gods at various religious ceremonies and festivals.

Probably you are already intrigued by this wonderful product, so read the article below and you will learn how to use chia seeds for weight loss, how many times a day to take them and other some useful tips.


This product contains some properties that contribute to weight loss and fat burning. Let’s look at the main ones.

Provide satiety

Reception of these nutritious seeds during food for a long time gives a feeling of satiety, and thus you eat less and at the same time keep the figure. They also slow down the absorption of carbohydrates and reduce food cravings.

Give energy

They also increase energy, which is very good. For example, you can train more and monitor your diet more carefully. Consequently, burn more calories and increase metabolic rate.

High fiber content

These seeds are rich in fiber (approximately 10 g per 2 tablespoons). When you eat more fiber, you lose weight more effectively. 2 tablespoons of seeds is up to 40% of the daily intake of fiber.

Contain a lot of protein

A large amount of protein will help you gain muscle mass and build a beautiful slim body. By the way, according to one study, high protein foods help reduce 60% of the craving for snacking at night.

Rich in leptin

They also contain leptin, which, along with protein, also reduces the urge to eat something sweet and increases stamina, which ultimately will not allow you to consume a lot of calories.

Cleanse the body

When the body is cleansed, toxins, slags are washed out, and you can feel much fresher and easier. Chia seeds contain antioxidants that help flush out all toxins and water from the body.

How Much Chia Seeds per Day to Lose Weight?

With proper use of seeds, you can get the maximum benefit from them, and judging by the reviews that have lost weight; it is great to lose weight and make the body beautiful and fit.

Initially, you can consume them in a small amount, and then gradually increase the dose. The recommended daily consumption is about 1-1.5 tablespoons, which is about 14 grams. Take care not to exceed this daily limit.

The best time to eat chia seeds is morning. They will give a feeling of satiety, eliminate cravings for snacks and you’ll eat fewer calories during the day.

Before use, they should be soaked in water. First, because in this form they are easier to swallow. Secondly, after soaking, the nutrients contained in them are better absorbed by the body.

Thirdly, in the saturated state, they better reduce the level of cholesterol and sugar in the blood, and they also purify from the toxins that are formed in the digestive tract.

ITosoak, the seeds, fill them in a jar with water, then shake it and put it in the refrigerator for the night or just for 2-3 hours.

Remember that while taking chia seeds while losing weight, you should refuse junk food, such as candy, chocolate, french fries, chips, etc. The first thing you need to do is follow a healthy diet.

In addition, it is recommended to increase the consumption of vegetables and drink at least 8 glasses of clean water every day. And of course, physical activity is also important.

Chia Seed Recipes for Weight Loss at Home

Like any other nuts and seeds, chia is a versatile product that can include it in your diet in various ways. It is useful to add them to salads, yogurts, soups, puddings, oatmeal, cocktails and pastries. Serve it for breakfast, lunch or just as a healthy dessert.

Chia seeds with kefir

We present a recipe for a delicious and nutritious breakfast. It includes kefir, which gives even more nutritional value along with these grains, as well as fruits, giving a lot of vitamins.


  • 1 cup of kefir
  • fresh fruits
  • 1 tablespoon of seeds


  1. In a glass of yogurt, put the sliced fruit into pieces.
  2. Add chia seeds and then blend it all with a blender.
  3. It is advisable to drink this mixture an hour before meals.

Chia Seed Oatmeal

These tiny grains are best eaten every day for breakfast along with oatmeal. In order to cook it first boil 250 ml of milk and add oatmeal. Allow boiling for a short time.

Then sprinkle the finished dish with water-soaked seeds. They will not only improve the taste of the dish but also benefit in losing weight.

By the way, you can also add them in a shredded form.

Green Slimming Smoothie

Try to make this healthy and tasty green smoothie, which reduces appetite and quickly leads to saturation. You can use it as a snack or as a substitute for dinner with a double portion.


  • 2 cups spinach leaves
  • 1.5 glasses of water
  • 2 tablespoons of chia seeds
  • 1 orange
  • 1 glass of strawberries and blueberries


  1. Blend the spinach, water and seeds in a blender.
  2. Then add peeled orange, strawberries and blueberries and mix again.
  3. It is advisable to drink this drink a glass before meals. So, you will well increase the nutritional intake of food and eat fewer calories.

With lemon and ginger

This drink contains only three ingredients – chia seeds, lemon, and ginger. Together they help get rid of excess fat and speed up metabolism. With this, you get even more energy. Using this energy can be easier to lose weight.


  • 1 lemon juice
  • 1 tablespoon ginger powder
  • 1 tablespoon chi seeds
  • 2 glasses of water


  1. Soak the seeds in 2 cups of water overnight.
  2. The next day, mix them together with lemon juice and ginger.
  3. Better yet, add lemon zest, as it contains many nutrients.

The drink should be within 15 days according to this scheme:

  • 1/3 drink for breakfast
  • 1/3 drink before dinner
  • 1/3 drink for dinner

This course can be repeated once every three months.

And here’s another simple recipe for water, which gives a feeling of satiety, fills with energy and helps you lose weight at the same time.

Put 1 tablespoon of seeds in the water and let it stand for an hour. You can add lemon juice, salt or mint leaves to improve the taste. And drink this water during the day or a glass early in the morning.

With cilantro

Cilantro cleans the body well and helps the intestines remove all that is unnecessary from the body. It is also used with chia seeds for weight loss.


  • 1 bunch of cilantro leaves
  • piece of ginger
  • 2 tablespoons of lemon juice
  • 1 tablespoons of chia seeds.


  1. Crush the seeds into a fine powder in a blender.
  2. Grind cilantro leaves and ginger separately.
  3. Add water, lemon juice to the ingredients and mix well until the juice is.

Chia Seed Yoghurt

A low-fat yogurt sprinkled with chia will serve as a tasty and healthy dessert for dieters.

Any plain yogurt or with slices of green apples, banana, pineapple and other various fruits, where the seeds are pre-soaked in water, will be suitable.

Banana drink

This drink is a delicious low-calorie cocktail, rich in vegetable protein and other nutrients. It helps to get rid of excess weight and build muscle mass.


  • 1 banana
  • 1 cup of skimmed milk
  • 1 tablespoon chia seed powder
  • ½ tsp cinnamon powder
  • 1 tablespoon of honey (optional).


  1. Beat the banana and milk into a blender.
  2. Add the seeds, pre-soaked with water, and cinnamon powder.
  3. You can put some honey for sweetening.

Instead of bananas ,you can use apples, pineapple, oranges or kiwi. You can always prepare various other cocktails.

Fruit salad

And with these grains prepare various fruit salads. Simply chop the apple, pear and banana into small pieces. Then add either ground chia or soaked with water.

Or cook such a salad. Mix the pineapple and orange slices. Seed with pomegranate and chia seeds. Here you can also experiment with different fruits for making different salads.

In general, you can simply put these useful grains in everything that you eat. Use them in any recipe. Most importantly, do not exceed the limit of daily allowance, which is 14 grams. Also, do not forget to soak them before use.

In fact, chia seeds – this is a product that you can eat, regardless of the presence or absence of excess weight. The benefits of them, in any case, will be obvious. Even if you do not have extra pounds, these seeds are still recommended to be included in your daily diet.

Rules of use and recipes for weight loss

The daily rate of consumption of dry chia seeds for weight loss is 25–30 g (1 tablespoon without a slide). Exceeding the norm is fraught with the opposite effect: instead of losing weight, weight gain can begin, since the seeds are very high in calories, like any nuts.

For comparison: 100 g of chi seeds have twice as many calories as the same amount of wheat bread.

It is important to make a diet in such a way as to distribute the usual daily rate of food for 5-6 parts, and each part should be no more than a cup in volume. To lose weight intensively, replace 2 of these pieces with chia seed dishes.

Eating seeds in its pure form is allowed, but it is much more pleasant to eat them as part of various dishes: in porridge, yogurt, cocktails, salads, and even baking.

Dietary meals and drinks

When preparing dishes with chia seeds, it is important to remember that under the influence of moisture they greatly increase in volume, and overeating is fraught with weight gain instead of losing weight.

Energy cocktail

  • 2 tbsp. l chia seeds;
  • 2 tbsp. l lime juice;
  • 4 tbsp. l honey
  • 2 tbsp. water.

Seeds need to be poured in the evening in a container, pour water and leave overnight. The tank should be spacious enough, not less than 1 liter, because the seeds greatly increase under the action of water. By morning, get a transparent mass, similar to jelly; In it ,you need to add lime juice and honey, mix everything thoroughly and eat with a spoon throughout the day.

Diet crackers

  • 1 tbsp. chia seed
  • 1/2 Art. dried or dried tomatoes,
  • 20 g basil,
  • 2 tbsp. l lemon juice
  • 2 tsp. honey
  • 1/2 tsp sea salt.

Seeds pour 2 liters of water and leave for 8-10 hours so that they fully occupy the tank. Then add the remaining ingredients and mix everything in a blender. The resulting mixture should be laid out with a spoon on a baking sheet and put the future crackers in the oven, heated to the minimum temperature (not more than 50 ° C) for 14-16 hours. It is not necessary to add butter either to the “dough” or to the pan.


  • 80 ml of chia seeds;
  • 250 ml almond milk;
  • 2 tbsp. l Sahara;
  • a pinch of vanilla.

All components are mixed in a blender until smooth and put in the refrigerator overnight. In the morning, decorate the finished pudding with grated nuts and berries.


  • 1 tbsp. kefir;
  • 1/2 Art. any fresh fruit;
  • 1 tsp. chia

The ingredients are mixed in a blender, let stand 30 minutes and drink throughout the day.

If desired, the composition can not grind.


The easiest recipe: in the evening, pour a glass of ready-made natural yogurt into a glass of larger volume and add a pinch of chia seeds. In the morning a healthy and nutritious breakfast will be ready.

Salad dressing

The gel from the swollen chia seeds perfectly replaces the mayonnaise, oil and other dressings that make salads and side dishes not only tasty but also high-calorie. 1 teaspoon of chia seeds should be poured with 1 cup of boiled water, let it stand for 8–10 hours – and you can add a universal dressing to any dish.


  • low pressure:
  • poor blood clotting;
  • gastritis;
  • stomach ulcer;
  • diarrhea;
  • flatulence;
  • pregnancy and breastfeeding.