Chia diet eliminates 3 kilos in 15 days –

the success of linseed as an ally in weight loss seemed insurmountable, but the sizzle appeared with higher proportions of omega-3s and fiber – in addition to a good dose of proteins. These three anti-fat nutrients were also accompanied by the practicality of the seed not having to be crushed before consumption: the shell, softer than that of linseed, can be broken easily with the teeth.

This makes it easy to store and use in the diet – you can have a jar of chia in your purse and another one in your office drawer to include it in almost every meals of the day. Another advantage: its neutral taste does not change the taste of other foods.

Originating from the plant Salvia hispanica L., grown in Bolivia, Mexico, Chile and currently in Brazil, chia carries leucine, valine, lysine, methionine and other essential amino acids for the formation of a good quality protein. “But the highlight is the concentration of glutamineamino acid used in supplements to enhance the response muscular after exercise”, explains nutritionist Vanderlí Marchiori, president of the Paulista Association of Phytotherapy, in São Paulo. Not to mention that protein satiates easily and is therefore considered indispensable for weight loss and maintenance.

– (m-chin/Thinkstock/Getty Images)

The amount of alpha-linolenic acid, belonging to the omega-3 group, is not far behind. It’s a fat with action anti-inflammatory, making the cells less likely to store the fat not healthy. But the satiating effect of chia is mainly due to the amount of fibers soluble and insoluble – 35.9 grams in 100 grams of seed. Coated with a film of soluble fibers, which in contact with water or food liquid turns into a kind of gel, chia increases up to 12 times in size and occupies a good part of the stomach.

Gastric emptying also slows down, making you take longer to feel hunger and reduce up to 20% of the daily consumption of calories, according to a study by the University of Vale do Itajaí (Univali) done with mice. Less triglycerides means less inflammation and, consequently, less stores in the stomach. Insoluble fiber reduces levels of sugar in the blood and regulate the intestine. Most importantly, don’t forget to drink more water to hydrate the fibers and prevent them from causing constipation.

Including this seed in your daily diet brings other benefits. A source of calcium, iron, magnesium, zinc, phosphorus and potassium, it reduces the risk of bone loss, increases physical resistance for exercise and, consumed with food rich in vitamin C (oranges, for example), strengthens immunity.

So, the more you consume the better? That’s not how it works, especially when the goal is to lose weight. “Despite being an ally for a flat stomach, chia has 47 calories per tablespoon and therefore fattening when consumed in excess”, warns Vanderlí.

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To get only the good side, limit consumption to 2 tablespoons (or 6 teaspoons) a day, preferably at the beginning of meals, so you arrive less hungry for the main course. Ah, if you want to vary the menu, you can combine it or even alternate it with crushed flaxseed, as suggested by nutritionist Vanderlí in the following diet. The menu helps you to dry up to 3 kilos in 15 days.

chia diet menu

BREAKFAST

Option 1

1 cup. (tea) of soy milk with coffee sugar-free 1 banana muffin (recipe below)

Option 2

1 cup (200 ml) unsweetened apple juice blended with 1 tbsp. (tea) chia seed 1 slice of whole grain bread with 1 col. (tea) of light butter (or light cream cheese)

Option 3

1 glass (250 ml) of papaya juice blended with black plum and 1 col. (tea) of chia seed and 1 col. (tea) flaxseed 1 wholemeal toast with 1 egg stirred

MORNING SNACK

Option 1

1 bowl of salad fruits with 1 col. (tea) chia seed

Option 2

1 banana small kneaded with 1 col. (coffee) of chia seed and 1 col. (tea) ground flaxseed

Option 3

Fruit (1 apple, 1 pear) 2 Brazil nuts (or 2 walnuts)

LUNCH

Option 1

Salad of lettuce, arugula, watercress and tomato at will with 1 col. (tea) chia seed 3 col. (soup) brown rice 1 medium ladle of bean
1 fillet (100 g) of lean meat (rump, filet mignon, sirloin steak) grilled 2 col. (soup) of cauliflower soufflé (or 3 steamed cauliflower bouquets)

Option 2

Lettuce and watercress salad with 1 tbsp. (tea) chia seed 4 col. (soup of quinoa cooked 1 fillet (100 g) of chicken with grilled herbs 1 dish (dessert) of broccoli sautéed with garlic

Option 3

Watercress, tomato and cucumber salad with 1 tbsp. (tea) of chia seed 1 dish (dessert) of noodle penne type with tomato sauce (or shimeji sautéed with olive oil and soy sauce) 1 fillet (120 g) of fish (saint-peter, salmon) with herbs, roasted or grilled

AFTERNOON SNACK

Option 1

Vitamin: 1 glass (200 ml) of soy milk (or skimmed milk) mixed with 5 strawberries and 1 tbsp. (tea) chia seed

Option 2

1 cup. of tea anise with lemon 1 salty wholemeal cookie with 1 col. (dessert) of light cottage cheese and 1 col. (tea) chia seed

– (Edalin/Thinkstock/Getty Images)

Option 3

1 yogurt of fruit with 1 col. (tea) chia seed

TO HAVE LUNCH

Option 1

Lettuce, arugula and tomato salad with 1 col. (tea) of chia seed 1 plate (bottom) of vegetable soup with shredded chicken with 1 col. (dessert) of chia flour

Option 2

1 dish (dessert) of cooked vegetables (spinach, chicory, endive) 1 fillet (120 g) of fish (sardines, tuna, salmon, saint-peter) baked 1 slice of eggplant pie with chia flour (recipe below)

Option 3

Lettuce and tomato salad with 3 col. (soup) cooked lentil 3 col. (soup) brown rice 3 meatballs with chia seed and tomato sauce (recipe below)

SUPPER

Option 1

1 apple baked and sprinkled with 1 col. (tea) chia seed

Option 2

1 mashed banana with 1 col. (tea) chia seed

Option 3

Tips

Drink 2 liters of water a day and herbal tea (mint, lemon balm) as much as you like Season the salad with 1 drizzle of olive oil, lemon or vinegar and a little salt

chia recipes

Banana muffin

INGREDIENTS

2 col. (soup) flaxseed flour 1 cup. (tea) oat flakes 2 cup. (tea) whole wheat flour 1/2 col. (tea) ginger powder 1/4 col. (tea) salt 1 ½ col. (tea) sodium bicarbonate 1 col. (tea) cinnamon powder 3 ripe bananas 1 cup (250 ml) oat milk (or soy milk) 2 col (soup) corn oil 1 cup. (tea) demerara sugar 1 col. (tea) vanilla essence 3 col. (soup) of chia seed

WAY OF DOING

Mix the flaxseed flour with 3 or 4 tablespoons of hot water. Reserve. In another bowl, add the oats, whole wheat flour, ginger, salt, bicarbonate and cinnamon. Reserve. In the blender beat the bananas, milk, oil, sugar and vanilla. Combine the three mixtures and add the chia. Stir well and place the batter in greased muffin tins and bake for 25 minutes in a preheated oven.

Yield: 12 muffins
Calories per unit: 138

Eggplant pie

INGREDIENTS

2 large eggplants, cut into cubes 2 large onions, cut into cubes 4 cloves of garlic, crushed 3 ripe tomatoes, cut into cubes 2 col. (soup) chia flour 2 eggs 1/2 cup. (tea) skimmed milk 5 col. (soup) wheat flour 1 col. (soup) of oregano 1/2 bunch of chopped parsley and chives Salt to taste 1 col. (soup) baking powder 1 col. (soup) breadcrumbs 2 col. (soup) grated cheese

WAY OF DOING

In a deep bowl, mix all ingredients well, with the exception of breadcrumbs and cheese. Place in a greased non-stick pan and sprinkle with breadcrumbs and, lastly, cheese. Bake in preheated medium oven for 40 minutes.

Yield: 8 medium pieces
calories per serving: 112

Meatball with tomato sauce

INGREDIENTS

1 kg of lean meat (duckling, rump) ground 1 chopped onion 1 egg 1 col. (soup) shoyu light 3 col. (soup) of chia seed

WAY OF DOING

In a deep bowl, mix the meat, onion, egg and soy sauce. Add the chia little by little until you get the necessary consistency to form the meatballs. Place them on a non-stick baking sheet and place in a preheated medium oven. Turn occasionally until browned evenly. Serve with fresh tomato sauce.

Yield: 35 medium meatballs
Calories per unit: 65

papaya smoothie

INGREDIENTS

2 col. (soup) chia seed 1 col. (dessert) honey 6 strawberries 1 glass (200 ml) rice (or soy) milk 1/2 papaya Ice to taste

WAY OF DOING

Blend all ingredients in a blender with ice. Serve afterwards.

Yield: 2 glasses (400 ml)
calories per cup: 180