Want to know a simple way to start losing weight that leads to healthy eating? These ingredients are easy to incorporate without any effort.

Lose the belly Fat by Healthy Eating
You are going to learn all about simple ways to make small changes in your diet towards a healthy eating lifestyle and lose weight.

Making changes towards eating healthy can be a lot of work. We think that we have to meal prep, go to the grocery stores to buy lots of fruits and vegetables, or find what to eat that is healthy and helps us lose weight. We get stuck and frustrated.

After learning about how you make a simple change, you are going to be motivated and start incorporating healthy foods into your diet.

I know that it is hard to change our eating habits.  Here are some simple changes to help you start healthy eating.

Healthy Eating to Lose Weight

Cress seeds

Chia seeds

Mustard seeds

Rucola seeds

Holly basil seeds

One of the main benefits of these seeds is their high nutritional value. These are packed with fiber, protein, omega-3 fatty acids, and various micronutrients such as calcium, magnesium, and phosphorus. These seeds are low in calories and carbohydrates. This makes them an ideal food for those trying to lose weight or maintain a healthy diet.

How can these be beneficial to lose weight or maintain a healthy diet?

These seeds have been linked to numerous health benefits. Some studies have shown that they can help lower blood pressure, reduce inflammation, and improve cholesterol levels. They may also have a positive effect on blood sugar levels, making them a good food for those with diabetes. With all of these benefits, it’s no wonder these seeds have become a popular superfood and it is part of healthy eating.

Why do these seeds help with weight loss?

The mechanism by which these seeds aid in weight loss is not yet fully understood, but several theories have been proposed. These seeds are high in fiber and protein, which can help to promote feelings of fullness and reduce appetite.  This helps to slow down the digestion and absorption of food, leading to increased feelings of fullness and reduced calorie intake. This prevents you from overeating and curbs cravings such as for sweets. Another theory is that these seeds are high in protein, which helps to increase satiety and reduce appetite. These seeds are also rich in omega-3 fatty acids, which have been shown to have anti-inflammatory effects and may help to reduce the risk of obesity-related diseases. An example of one of these seeds is the chia seeds. One study published in the Journal of Nutrition found that consuming chia seeds led to significant reductions in body weight and waist circumference in overweight adults. Another study published in the British Journal of Nutrition found that chia seeds helped to reduce appetite and increase feelings of fullness in healthy individuals.

What other benefits that these seeds have?

As mentioned earlier, this can help regulate blood sugar levels and prevent spikes in insulin by the omega-3 fatty acids and rich in fiber. These seeds are also a good source of vitamins and minerals, including calcium, magnesium, and phosphorus.   This helps with constipation and bloating as it is high in fiber.

How does this form gel that makes it swell up?

It is unknown how these seeds form. They have the intrinsic ability to form a hydrogel concomitant with moisture-retention, slow-releasing capability, and proposed health benefits. (ttps://rdcu.be/dldKM)  Researchers have tried to experiment to find the reason for the seeds such as the chia seeds and holy basil seeds to form gel as you can see below.  In conclusion, this study shows the involvement in the gelation process from seeds like chia and basil by providing a link between the studied seeds’ mucilages and their known properties such as moisture retention and curbing of obesity, diabetes, and other diet-related conditions. The results were achieved via a systematic study. It involved probing the influences of different parameters on gelation/partial gelation, imaging/video recording with an optical microscope, and other imaging equipment (ttps://rdcu.be/dldKM)  Studies for chia seeds vs basil seeds

How do you use these seeds?

These seeds can be added to various beverages for added nutrition and texture. They can be added to water, juice, or tea to create a refreshing and hydrating drink. These seeds can also be added to smoothies for added protein and fiber. Remember you must presoak in water to allow it to expand. When adding these seeds to beverages, it is essential to let them sit for a few minutes to allow them to absorb the liquid and form a gel-like consistency. This will help prevent them from clumping together and ensure that they are evenly distributed throughout the drink. Overall, these seeds are versatile ingredients are a great source of nutrition, and can add texture and flavor to a variety of recipes.  The most popular use of these seeds is found in overnight oats or smoothies.  The trick to help with your hunger cues and cravings is to add it to any beverage after you presoaked the seeds in water for a while. You drink it before a meal.  However, you must drink water at least a glass after you drink the seeds.  You will start to feel full and notice that you are eating less.  This one small change can lead to healthy eating. The key is to remember these seeds are high in fiber. It is good for you. There is a catch-22.
There are some potential side effects that individuals should be aware of. Overconsumption can lead to digestive issues, such as bloating and gas, and may also interfere with nutrient absorption. It also can cause dehydration and constipation. The reason for this is that it is very water-loving as it creates gel form which is why you must drink plenty of water.  Therefore, you need to drink lots of water as 1 tablespoon such as chia seeds is approximately 10g of fiber.  Recommended to start with less than a tablespoon and presoak in water for at least a 20minutes overnight to allow the seeds to form a gel and expand as much as possible.  As you gradually increase your intake, your body will be able to adjust.  This is another reason why these seeds are so beneficial as it encourages you to increase your water intake.  Clients tell me that these seeds make them drink more water than they did before. My favorite seeds are chia seeds and holy basil seeds. I use the chia seeds for the smoothie as they taste gritty if you add them to lemon water, but my favorite is holy basil seeds as they taste like tapioca and are chewy. When presoaked, chia seeds would look like tadpoles and holy basil would look like fish eyes.  Most of my clients that I work with prefer the holy basil seeds. Some do love the chia seeds.  It is your preference. Always remember to drink water.  Here are my preferred recipes I used with either the chia seeds or holy basil seeds. By making one small change like the chia seeds or the basil seeds, you can increase your fiber intake and water intake. The bonus is that it aids in weight loss.

Spinach Mango Smoothie

  • 1 cup of frozen mango chunks
  • 1 cup of  fresh spinach
  • 1 cup unsweetened Greek yogurt/vanilla Greek yogurt or plant-based yogurt
  • ½ cup low-fat milk or plant-based milk
  • 1 Tbsp presoak seeds of your choice in water. Note add the seeds after you blend the smoothies.

Overnight Oats

  • ½ cup  old-fashioned rolled oats 
  • ½ cup low-fat milk or plant-based milk 
  • 2 Tbsp  peanut butter (optional)
  • 1 Tbsp  of the presoak seeds of your choice in water
  • ½ cup frozen mixed berries
  • ¼ tsp ground cinnamon (optional)
Research has shown that consuming these seeds can lead to modest weight loss, particularly when combined with healthy eating and regular exercise. It is important to know that these seeds alone are not a magic solution for weight loss and should be consumed as part of a balanced diet. Overall, while more research is needed to fully understand the mechanisms by which these seeds aid in weight loss, the research available suggests that they can be a helpful addition to a healthy diet and lifestyle. This simple ingredient can easily be incorporated into a healthy diet by adding to smoothies, yogurt, and oatmeal, or by using them as a substitute for eggs in baking recipes.  This is done without any effort in your healthy diet. This post was about losing weight as you begin to healthy eating lifestyle.