by Is chia seed water a magic weight loss potion? According to proponents of TikTok’s viral health trend, this super seed was drinking heavily in H2O may be the key to preventing overeating and ultimately successful weight loss.
TikTok user @happyandhealthyolivia shared the hack as part of her popular “TikTok Health Trends That Actually Work” series. The short video has been viewed more than 17.7 million times since 2021 and includes a demonstration of how to make the purported weight loss drink. “Just combine 1 tablespoon (tbsp) of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” she says, adding that the mixture increases feelings of fullness.
Another user, @kanipark, claims that chia seed water has several health benefits. “Drinking chia seed water in the morning can boost your digestion and improve bowel movements,” she writes, adding that it’s “great for your protein intake, heart health, bone health , for blood sugar control, digestion, weight loss, and inflammation.” It should be noted that these claims are not based on scientific research, although chia seeds are indeed full of fiber, protein, good fats, calcium, manganese, magnesium, phosphorus and antioxidants, according to data from the US Department of Agriculture (USDA). .
As for the taste, according to @kanipark, “It doesn’t taste good at all, but it doesn’t taste good either. But if I drink this whole thing I know I’ll be full because it’s very thick.”
What Does Science Say About Chia Seeds for Weight Loss?
According to the non-profit FoodPrint, chia seeds come from the chia plant, Salvia Hispanicaand they got their common name from Aztec warriors, who used them as food for survival.
There is no research on chia seed water for weight loss, or much more rigorous research supporting the claim that chia seeds alone provide this benefit. Animal studies published in International Food Research found that rats that ate chia seeds lost more visceral fat than those that did not. One review published in the Journal of Medical and Health Sciences in 2023 concluded that chia seeds in combination with a low-calorie diet led to “significant weight loss”, but also noted that further research with longer intervention periods was needed to determine the effectiveness and optimal doses of the establish chia seed supplements for effective weight management. “
Experts agree that although the research is limited, adding chia seeds to your weight loss diet may have some merit. “Chia seeds are high in fiber, which can increase satiety,” says Tara Collingwood, RDN, based in Orlando, Florida. They’re also a good source of protein and fat, both of which are filling and can prevent overeating, she says. Just 1 ounce (about 2 tbsp) of the tiny seeds boasts 4.7 grams (g) of protein, 10 g of fiber (a great source), and 9 g of fat (almost the good kind), per the USDA.
“Bottom line: Chia seeds can prevent hunger because they take longer to digest,” says Collingwood. On the other hand, a glass of chia seed water a day is not going to undo the damage of poor dietary choices or caloric excess.
What Are the Other Health Benefits of Chia Seeds?
When you eat chia seeds, you are getting more than a potential weight loss perk.
“Chia seeds are tiny, but they have more nutrition than you think,” says Collingwood. Often called a “superfood”, they are bursting with omega-3 fatty acids (from alpha-lipoic acids or ALAs, the plant-based form of fatty acids), antioxidants, calcium, phosphorus, magnesium, copper, iron , and zinc. , she notes.
Review 2023, published in the Functional Food Journals, found that chia seeds have antioxidants that may protect the liver and heart, extend longevity and keep cancer at bay. Researchers have also indicated that chia, as an ample source of fiber, can aid digestion and help manage health conditions such as type 2 diabetes, high blood pressure, and depression.
How Do You Make Chia Seed Water?
If you still want to skip the chia seed water, Collingwood recommends soaking the seeds in water for 30 minutes or until they are a “tapioca jelly consistency.” There is no set ratio of water to chia seeds, but vloggers on TikTok are using 1 tbsp of the seeds in a typical glass (8 to 10 oz) of water.
While mixing chia with water won’t enhance the potential weight loss benefits of the seeds, it will make them tastier, not to mention safer to eat. (Mar Time (previously reported, the super seeds can be a choking hazard when eaten alone in raw form and in excess.)
If you don’t mind drinking chia seeds, try eating them dry on top of salads or adding them to baked goods, such as bread or pancakes, suggests Collingwood. You can also add smoothies or use them to whip up chia seed pudding for breakfast or a snack. To make the latter, mix chia seeds into your favorite type of milk and let sit overnight, says Collingwood. Add other mix-ins like fresh fruit, nuts, and sweetener as desired. In one chia pudding recipe, blogger Love and Lemons recommends 1½ cups milk to ¼ cup chia, plus other tasty mix-ins, such as cinnamon and fresh lemon or orange juice.
Are There Any Health Risks to Drinking Chia Seeds?
Because chia seeds are nutrient dense with a reasonable amount of calories and fat per serving, they are eaten in moderation. A typical serving size of chia seeds is 2 tbsp, which adds up to about 138 calories, according to the USDA.
Additionally, because chia seeds are so high in fiber, Collingwood recommends drinking plenty of water or other liquid to wash them down. This will help promote digestion and prevent constipation, gas, and other digestive issues associated with consuming too much fiber without water. If your diet is currently low in fiber, be sure to increase your fiber intake gradually, as well, advises the Mayo Clinic.
The Bottom Line: Should You Try Chia Seed Water?
So, are TikTokers on to something about chia seed water for weight loss? Per Collingwood, when combined with mindful, healthy food, chia seeds could help you lose weight. “Chia is satiating, and can help prevent ravenous hunger and eat more later in the day, as long as one is mindful of portions and pays attention to their body telling them if they are hungry or starving, ” she explains.
Chia seeds are not a magic bullet for weight loss. They do not burn extra calories or increase metabolism in any way. In addition, if you eat too many of them, you could gain weight instead.
But a tablespoon added to your water can help fill you up and prevent you from overeating—as well as offer other nutritional benefits.
