A doctor is encouraging individuals to incorporate a simple yet effective food into their daily diet that could aid in weight loss without breaking the bank. Dr. Karan Raj, known on TikTok as @dr.karanr, suggests that adding chia seeds to your meals can be beneficial for those looking to shed some pounds.
The Power of Chia Seeds
In response to a viral video featuring a woman who claimed she lost weight by adding seeds to her water, Dr. Raj explains the underlying principles of this method. Chia seeds, which can be purchased at ALDI for as little as £1.39 for a 200g pack, are packed with fiber and can support weight loss efforts.
Why Chia Seeds Work
Dr. Raj clarifies, “While there’s nothing uniquely special about chia seeds, they are high in fiber, which can positively influence your microbiome, brain signals, and gut hormones.” Foods rich in fiber are known for their satiating properties, meaning they help you feel full more quickly.
According to the NHS, other fiber-rich foods include:
- Wholewheat pasta
- Porridge (oats)
- Unsalted nuts
- Dried fruit
- Various seeds
- Higher-fiber white bread
- Beans, lentils, and chickpeas
- Vegetables
- Fresh fruit
- Brown rice
- Bulgur wheat
- Wholemeal or granary bread
- Wholegrain cereals (like Shredded Wheat)
- Potatoes with skins
The Role of Fiber in Weight Management
Dr. Raj emphasizes that high-fiber foods not only keep you feeling full, which can help reduce snacking, but they also have a significant thermic effect. He explains, “High-fiber foods can increase your body’s energy expenditure during digestion.” Specifically, for every 100 calories of fiber consumed, your body may burn approximately 20 calories in the digestion process. This thermic effect can provide a modest boost to your weight loss goals.
Choosing Whole Foods for Better Results
In addition to recommending chia seeds, Dr. Raj discusses the importance of choosing less processed foods. He notes that opting for brown bread over white can significantly affect weight management. “A higher intake of fiber typically correlates with consuming fewer processed foods, which is beneficial for weight loss,” he states.
Moderation is Key
While promoting fiber consumption, Dr. Raj advises against the complete elimination of non-fiber foods. He states, “This doesn’t mean you should avoid white bread entirely. Instead, aim for consistent increases in fiber intake over time.” Regularly incorporating fiber-rich foods can significantly influence calorie consumption and the factors that regulate weight and appetite.
Conclusion
Incorporating chia seeds and other fiber-rich foods into your diet can play a substantial role in achieving your weight loss goals. By focusing on increasing fiber intake and choosing whole foods, individuals can promote healthy weight management while still enjoying a variety of meals.
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