All that fiber and protein content of chia seeds can help you control your weight. By keeping you fuller for longer, chia seeds can curb your appetite and trick you into eating less calories. You can even add them to your diet to supplement any weight loss plans. With regular exercise, adequate sleep, and a healthy lifestyle, chia seeds can bring you one step closer to your ideal weight, as previously noted. Here Zawn Villines, MedicalNewsToday.com, reflects on whether chia seeds are effective for losing weight, medically reviewed by Miho Hatanaka, RDN, L.D.:

“Chia seeds are rich in fiber, boasting 9.75 grams (g) per 1 ounce (oz) serving. They also contain 4.69 g of protein per serving.

Both fiber and protein can temporarily suppress appetite by making a person feel fuller for longer. Moreover, each serving of chia seeds contains only 138 calories, making them a low calorie, nutrient dense snack.

Scientists have only recently begun studying the potential weight loss benefits of chia seeds. Some of these studies have shown promising results, but the data are far from conclusive.

A small 2014 study compared weight loss in people who consumed 35 g of chia flour a day with that in people who ate a placebo. A total of 26 participants took part in the study.

There was no difference in weight loss between the two groups after 12 weeks. However, the researchers noted a significant weight loss among those in the chia group. The participants who had obesity at the start of the study lost more weight than those who were less overweight at the beginning.

In addition, people in the chia group who had abnormal cholesterol levels at the start of the study showed significantly improved levels at the end. The chia flour led to a reduction in overall cholesterol and an increase in high density lipoprotein (‘good’) cholesterol.

Another study investigated whether chia seeds promote weight loss in people with type 2 diabetes. The study included 77 participants who were either overweight or had obesity.

All of the participants followed a calorie restricted diet for 6 months. One group ate Salba chia daily, while the other group ate an oat bran-based control food.

The participants who did not consume chia lost 0.3 kilograms (kg), or 0.66 pounds (lb), on average. Those who ate chia lost an average of 1.9 kg, or 4.19 lb. The chia group also showed a significant average reduction in waist circumference compared with the control group.

Together, these findings suggest that chia seeds are unlikely to cause significant weight loss on their own. They may promote weight loss in people who eat a low calorie diet, although the evidence for this claim is inconclusive.

There is a need for more extensive and better designed studies to test the effects of chia seeds on weight loss and overall health.”

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