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Chia seeds in water can help promote natural weight loss, according to experts.
The seeds contain healthy fats and can help you feel full faster and for longer.
Chia seeds in water can also be a good post-workout drink for muscle recovery.
Drinking water with chia seeds has become a trend on TikTok, with people saying they’re using the drink to lose weight and get a dose of vitamins and minerals.
Two experts told Insider that chia-seed water could help curb hunger and promote weight loss, even though it doesn’t affect metabolism or increase calorie-burning.
Kerri Ferraioli, a nutritionist, said the elixir could help with weight loss because of its high healthy-fat content and ability to make a person feel full faster and for longer.
She’s advised runners in the New York City Marathon to drink the mixture to help them stay hydrated and help with muscle recovery because it’s high in protein and omega-3 fatty acids.
Bonnie Taub-Dix, a registered dietitian, compared the elixir to overnight oats, which have also been described as helpful for weight loss because of their ability to absorb water and increase feelings of fullness.
“Because it has protein and healthy fat, they can make you feel full and last longer in your system without causing your blood sugar to spike,” Taub-Dix told Insider.
The fiber-packed chia elixir is easy to make: It involves putting 2 tablespoons of chia seeds in a 10-ounce glass of water. The seeds need three to five minutes to absorb the water and become soft enough to drink – but waiting too long will cause the seeds to solidify.
The fiber in chia seeds slows down digestion, preventing blood-sugar spikes
Chia seeds are a good source of fiber, protein, antioxidants, calcium, magnesium, and omega-3 fatty acids while containing about 100 calories per ounce.
They can absorb almost 12 times their weight in water, a Healthline article said.
When the seeds absorb water, they swell and become soft and gelatinous, making them easy to consume in large quantities. The soluble fiber in the seeds slows down digestion, which can prevent spikes in blood sugar that increase appetite.