For those wanting to boost their weight loss efforts, they might want to consider adding a so-called superfood into their diet, as it’s said to have a wide range of health benefits
Some say breakfast is the most important meal of the day, and by making a simple swap you could boost your weight loss efforts.
While many health experts agree that breakfast is important, it really all comes down to what you eat. Eating a healthy breakfast which is high in fibre and low in fat, sugar and salt is important, and can help you get all the nutrients you need for good health, says the NHS.
And it turns out a simple change in what you eat for breakfast every day could help you lose weight. Chia seeds are, small, versatile and contain heaps of antioxidants, minerals, fibre, and omega-3 fatty acids. The seeds, which come from a flowering plant in the mint family, have been a staple in diets for thousands of years, and are native to to central and southern Mexico, Gloucestershire Live reports.
The so-called ‘superfood’ is incredibly easy to eat for breakfast, and are an easy swap for any sugary cereals or buttery croissants you might consider having instead. They can be mixed with oats, sprinkled on top of a smoothie, make into a pudding, or used in baking. They are great to eat for breakfast as they have an ability to keep you fuller for longer, making you less likely to snack.
Over time, this may help you lose weight, according to Kim Kulp, a registered dietitian, gut health nutrition expert and owner of the Gut Health Connection in Novato, California, via Forbes. They make you feel fuller because they can absorb up to 10-12 times their weight in water, making them become gel-like and expand in your stomach.
A study published in the European Journal of Clinical Nutrition found that those who ate chia seeds had a reduced appetite and increased feelings of satiety. Participants were also found to have a boost of digestive health and metabolic rate.
Chia seeds is also a much-loved foot item by weight loss expert Dr Michael Mosley. When asked by the Sunday Times about the food he eats every day, he said: “I make a point of always keeping a variety of nuts and seeds in stock, including almonds, cashews, Brazil nuts, walnuts, sunflower seeds, pine nuts, chia and sesame seeds. I like to roast them myself, to enhance the flavour. Nuts are rich in fibre to feed your microbiome and are an excellent source of healthy natural fat. I love them with porridge, and they make an excellent snack.”
Registered dietician Tara Collingwood has also said: “Chia seeds are high in fibre, which can help to increase satiety. “They are also a good source of protein and fat, both of which are filling and may prevent overeating.”
According to Patient, chia seeds can also protect against cell damage, cardiovascular disease, lower blood pressure and cholesterol and help regulate digestion. However, they add that more research is needed in these areas, as well as in regards to it being an effective weight loss tool. However, because they make you feel full for longer, it can be seen as an effective weight loss tactic.
For most people chia seeds can be enjoyed regularly as part of a varied and balanced diet – just be wary of eating too many in one sitting as they can cause bloating and constipation.
Chia seeds can be picked up in most supermarkets, including Aldi, where they cost 70p per 100g. At Tesco you’ll pay £1 for a 100g bag, or you can pick up a 150g bag at Sainsbury’s for £1.25.
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Sarah Carter is a health and wellness expert residing in the UK. With a background in healthcare, she offers evidence-based advice on fitness, nutrition, and mental well-being, promoting healthier living for readers.
