Adding just one food item to your water could help reduce belly fat
Weight loss is a challenging issue for many in the UK, and it's become more pressing for those grappling with increased belly fat. A recent 2024 study revealed that over 40% of Brits are actively trying to slim down.
In a rather alarming statistic provided by click2pharmacy, one in four children in England is on a diet, "indicating that weight management is a priority across various age groups."
People often resort to trendy diets like keto or Atkins, which focus on a low-carbohydrate intake.
Nonetheless, Bupa health specialists have called out these fad diets as only effective short-term solutions. They commented: "Cutting out carbohydrates means people usually don't get enough fibre. This can have a long-term effect on your gut health and may also increase your risk of heart problems."
They advise that a better alternative might be to opt for complex carbs, suggesting: "Instead of cutting out carbohydrates altogether, you could switch to complex carbs such as brown rice, brown bread, and wholemeal pasta.", reports Surrey Live.
However, there is one superfood that has become a popular choice in weight-loss diets and can be simply added to a glass of water: chia seeds.
What are Chia seeds, and how do they aid in weight loss?
Chia seeds are small edible seeds that are oval and grey in colour with black and white spots. The seeds are packed with fibre, protein, and omega-3 fatty acids, which are key players in weight management.
"One of the great things about chia seeds is that they swell up when mixed with liquid, creating a gel-like texture that helps you stay full for longer," reported Healthera.
By taking two tablespoons of chia seeds, this equates to almost 10 grams of fibre. That's around 40 per cent of the recommended daily intake.
Experts at Healthline shared that diets high in fibre have been linked to weight loss. According to 2015 research, eating 30 grams of fibre daily may help you lose as much weight as if you followed a more complicated diet.
Adding chia seeds to water
When you eat chia seeds, the soluble fibre soaks up water and expands in your stomach, helping you feel full longer. While chia seeds cannot single-handedly burn belly fat, adding chia seed water to a balanced diet can help by increasing digestion, making you feel less hungry and offering long-lasting energy to support exercise.
Nutrients per serving according to WebMD
A 1-ounce serving of chia seeds has:
Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Carbohydrates: 12 grams
Fibre: 9.8 grams
Sugar: 0 grams
Chia seeds are versatile and can be eaten in different ways. Healthera has offered two recipes for incorporating chia seeds into your diet.
Chia seed pudding:
3 tablespoons chia seeds
250ml almond milk (or any milk of your choice)
1 teaspoon honey or maple syrup
1/2 teaspoon vanilla extract
Toppings: fresh berries, nuts, or coconut flakes
Chia seeds smoothie:
1 banana
100g frozen berries (like blueberries or raspberries)
1 tablespoon chia seeds
250ml almond milk or coconut water
1 tablespoon Greek yoghurt (optional)
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