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Chia Seeds and Weight Loss: What You Need to Know
Do chia seeds help you lose weight?
There are many assertions on the internet that chia seeds curb your appetite and promote weight loss. The running theory is that since chia seeds are filling and high in fiber, they keep you fuller longer. They may therefore help prevent overeating.

Two tablespoons of chia seedsTrusted Source have almost 10 grams of fiber. That’s around 40 percent of the recommended daily intake. Diets high in fiber have been linked to weight loss. According to 2015 researchTrusted Source, eating 30 grams of fiber daily may help you lose as much weight as if you followed a more complicated diet.

Here’s the catch, though. Research doesn’t back the hype. There are few human studies on chia seeds and weight loss. A 2009 study reviewed the effects of chia seeds on weight loss and disease risk factors.

For the study, 90 overweight or obese adults consumed either a placebo or 25 grams of chia seeds mixed with water before their first and last meals of the day. Unfortunately, the results showed no impact on body mass, body composition, or disease risk factors.

Chia seeds are also relatively high in calories and fat. Two tablespoons have 138 calories and 9 grams of fat (1 gram saturated). When used in moderation, chia seeds may help you feel more satisfied and less likely to eat too much. Still, if you eat too many throughout the day, you may go over your daily calorie limit.

Spread a dash of ginger jam on your biscuits

Pantries are often stocked with fruit jams, but ever try ginger jam? It may not be the healthiest, but it certainly is a healthier option. Whether you’re buying it or making your own (using this fantastically easy recipe by Wendolonia), a smear of ginger jam is delicious on toast or biscuits.

For anyone craving a comforting bite of classic PB&J, try a unique variation of peanut butter and ginger jam.

For anyone craving a comforting bite of classic PB&J, try a unique variation of peanut butter and ginger jam.