Woman who shed 5st credits superfood for helping transform her body - 'promotes fullness'
Chia seed is a versatile ingredient to use in meals
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There is no single ingredient that guarantees weight loss, but certain concoctions can help by preventing overeating.
In a recent TikTok clip, a dieter named Rooxy claimed chia seeds were among the foods she ate to help her shed more than five stone.
Other foods that supported the slimmer's transformation included:
- Turkey
- Chicken
- Cottage cheese
- Tuna
- Eggs
- Protein bread
- Oatmeal
- Prawns
- Avocado
Chia seeds often emerge as a weight loss agent because they are easy to incorporate into meals and have a satiating effect.
Rooxy named several foods that helped her lose weight
TIKTOK / ROOXY.OFFICIAL
Experts caution, however, that there is limited scientific evidence to support claims that chia seeds alone can promote weight loss in humans.
One animal study in Food Research International found that rats consuming chia seed shed more visceral fat compared to those that did not. There are several potential reasons this may happen.
When soaked in liquid, the seeds absorb up to 12 times their weight and see their volume expand, which can promote a feeling of fullness.
WebMD states: “The soluble fibre in the seeds absorbs water, causing them to expand in your stomach and increase your feeling of fullness when you eat them.
“By letting you feel fuller for longer, chia seeds can help you maintain a healthy weight.”
What's more, a one-ounce serving of chia seeds has 35 per cent of the recommended daily allowance of fibre.
The seeds also contain just under five grams of protein per serving which helps suppress appetite by making a person feel fuller for longer.
One of the simplest ways to consume chia seeds is to add water to them and let them soak until they’ve expanded and formed a gel.
They are also easy to incorporate into salad, puddings and smoothies for a nutritional kick.
Although there is no one-size-fits-all approach to weight loss, it is generally recommended that dieters stay in a calorie deficit.
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Chia seeds expand when they come in contact with water
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When an individual burns fewer calories during activities than they consume, stores of excess calories end up growing and they gain weight.
Experts at the Mayo Clinic explained: “If you eat more calories than you burn, you gain weight. And if you eat a few calories and burn more calories through physical activity, you lose weight.
“In the past, research found about 3,500 calories equal about one pound (0.45kg) of fat.”
A good rule of thumb for healthy and safe weight loss, according to WebMD, is a deficit of about 500 calories per day.