Are Chia Seeds Effective For Weight Loss? Experts Weigh In

Chia seeds are very healthy and claim to be beneficial for weight loss. Read onto learn what experts have to say.

Sushmita Sharma
Written by: Sushmita SharmaUpdated at: Feb 19, 2023 20:20 IST
Are Chia Seeds Effective For Weight Loss? Experts Weigh In

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Chia seed benefits for weight loss have been touted in numerous social media posts, but is this really the case? Do chia seeds help people lose weight for real?

We talked to our experts Mamata Brahma, Msc Dietetics and Applied Nutrition and Swarnim Tandon, Nutritionist who explained if chia seeds are effective in losing weight and how they can be consumed.

Chia seeds are very healthy and can be added to anything. It can also be consumed as a drink. It has multiple benefits and aids in weight loss well; provided, you avoid junk foods at all cost. Weight loss involves cutting sugary, processed foods, and remember no single food alone can help you lose weight.

Chia Seeds For Weight Loss

High In Fibre

Chia seeds are high in fibre, help you stay fuller for an extended time and take longer to digest. This can help end your cravings and help you in reducing your weight.

High In Protein

Chia seeds contain a high amount of protein that helps in preventing overeating. It slows down your digestion process, keeps you fuller for a long time, increases your satiety, and ends your cravings for sugary foods. 

Also Read: 6 Ways To Prevent Loose Skin After Weight Loss

How To Include Chia Seeds In Your Diet

You can add chia seeds to juice, pudding, smoothies, etc.

  • You can make chia seed water and consume it as a drink. It is easy to prepare this drink. Just mix a spoonful of chia seeds in a glass of water, stir it and drink this healthy drink.
  • You can add it to your salads to reap maximum benefits. 

Additional Benefits Of Chia Seeds

Promotes Heart Health

Chia seeds are rich in antioxidants that help to prevent the chances of developing heart diseases and also lower your blood pressure and improve blood sugar levels.

Good For Bones

Chia seeds contain calcium, magnesium and phosphorus that help to promote the health of your bones. 

Also Read: 8 Reasons Why You Are Losing Too Much Weight Unexpectedly

Side Effects Of Chia Seeds

Digestive Issues

You can have digestive issues such as constipation, abdominal pain, bloating, diarrhoea, and gas if you consume chia seeds in excess amounts. You should gradually increase the intake of chia seeds if you are on a diet which is low in fibre.

Thinning Of Blood

Eating too many chia seeds can also result in thinning of the blood. This is due to the presence of omega-3 fatty acids in them. 


Weight loss involves dietary changes, mindful eating, and exercising. There are various foods that can help to lose weight, but they cannot be the sole factor in weight reduction. Chia seeds aid in weight loss due to their high fibre and protein content. You can add them to various meals to reap maximum benefits. However, avoid consuming them in high amounts as it can lead to multiple health issues. Instead, incorporate it into a balanced diet as a whole. Typically, two teaspoons of chia seeds constitute one serving (20 grams). You should maintain your water intake when consuming chia seeds. If you don’t drink enough water, high fibre and absorptive quality of chia seeds could potentially increase your risk of constipation if you’re consuming large amounts. You should note that constipation related to high fibre intake is usually associated with not drinking enough water. If you’re new to chia seeds or any high-fibre foods, be sure to stay hydrated.