The Superfood That Kept Me Full When I Stopped Taking Ozempic ...Saudi Arabia

As someone who lost about 50 pounds and reversed their pre-diabetes on a GLP-1 medication, I'm technically an Ozempic success story. That being said, that's not what we're here to talk about today: I'd actually like to discuss how I handled getting off of it.

I won't bore you with too many details, so the TL;DR is: After having to quit Ozempic cold turkey due to an unexpected health condition—as opposed to slowly tapering off as is recommended—I completely lost control of myself and my hunger levels. The "food noise," as the GLP-1 community loves to call it, came back with a vengeance and then some, and all I could think about was what to eat and when to eat it.

? SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week ?

Horrified by what I was experiencing, I called my prescribing doctor and asked him what to do. His advice? Increase my protein and fiber intake, as the combination would keep me feeling full. Desperate, I Googled "foods high in protein and fiber," and realized I had one in my kitchen already: Chia seeds.

After some trial and error (I would not suggest adding chia seeds to green tea, as I once tried), I finally found some easy ways to incorporate chia seeds into my diet and routine. 

Danielle Sinay

One is kind of weird, but it really works: Mix a tablespoon of chia seeds into your water, wait for them to soak (give them about 5-15 minutes) and drink. It might not be the most appetizing, but it's extremely filling and keeps me feeling satisfied until my next meal.

Related: Should You Be Adding Chia Seeds to Your Water? Here's Why It Might Be a Good Idea

Another, and my more preferred method, is adding it to yogurt and making a quick chia pudding. "Chia pudding" may seem complicated, but really, it's anything but: Like the aforementioned water, all you have to do is add about a tablespoon of seeds and wait for them to soak (5 to 15 minutes), et voilà! Your chia pudding is ready. (For a thicker consistency, leave it longer—even overnight).

Danielle Sinay

Danielle Sinay

Not only do I genuinely enjoy my chia pudding, but it really does help quiet the food noise and keep my excess hunger at bay. And since I've incorporated chia seeds into my daily diet, it's been easier and easier to adjust to life post-GLP-1 meds. I finally feel like I have control over my nutrition again!

Thrilled with my chia seed journey, I decided to ask Johannah Katz, RD, LDN, a registered dietitian at Orlando Health, everything you should know about the superfood. From chia seed health benefits to how many is too many, see all of your chia seed FAQs answered ahead.

First things first: What even are chia seeds? "Chia seeds are tiny, black, nutrient-dense, versatile seeds derived from the Salvia hispanica plant, that can absorb liquid to form a gel-like texture," Katz explains.

Chia Seed Health Benefits

They don't call them a "superfood" for no reason: Chia seeds are chock full of health and nutritional benefits.

"Chia seeds boast a high fiber content with nearly 10 grams of fiber per ounce," says Katz, noting that that's nearly 40% the daily recommended intake. This helps keep you feeling fuller, longer!

Chia seeds can support gut health

 The aforementioned high fiber content also supports gut health by feeding beneficial bacteria, improving digestion and regularity, and blood sugar balance, Katz continues.

"Research also suggests that chia seeds can modestly improve lipid profiles when combined with a balanced diet," says Katz. (Lipid profiles refer to the levels of different fats, or lipids, in your blood, such as cholesterol and triglycerides.) A 2023 study also found that regular consumption of chia seeds led to an increase in good cholesterol.

Chia seeds are high in Omega-3 fatty acids

"Chia seeds are the richest plant-based source of alpha-linolenic acid (ALA), a type of Omega-3 fatty acid, although conversion from ALA to EPA and DHA is generally low in the body, approximately 10%," says Katz.

Omega-3 fatty acids have been found to lower blood pressure, suppress inflammation, assist with healthy ageing, and even decrease depression.

"Chia seeds have an impressive nutritional profile with 5 grams of protein for two tablespoons, and a good source of calcium, magnesium and phosphorous (all important bone-supporting minerals)," says Katz. "They also contain rich antioxidants that help protect against oxidative stress and inflammation (quercetin, chlorogenic acid, and caffeic acid)."

Related: ‘I Drank the Viral Chia Seed Drink for 5 Days To See if It Would Actually Help Me Poop'

Weight loss must be achieved with a caloric deficit, but chia seeds can be part of a healthy diet that can help promote weight loss, according to Katz. 

"They can potentially help with weight loss from the perspective of increasing satiety and helping with appetite control," she explains (this is what happened to me). "However, intake of chia seeds is not a stand-alone weight loss solution but rather must be paired with other dietary and lifestyle factors. Of course, such is the case with almost anything that can help with weight loss; even GLP-1s!"

Do Chia Seeds Make You Full?

Yes, when they are mixed with liquid, they form a gel-like consistency, which enhances satiety and hydration, Katz explains: "Fiber also, in general, promotes satiety, and chia seeds' high fiber content can help individuals feel fuller for longer."

While this seems to be a common question about chia seeds, the truth is, there are no foods that will independently reduce belly fat, says Katz. "But chia seeds as part of a healthy diet can help promote overall health and reduction of visceral fat," she clarifies.

Related: Dietitians Share the Truth About Whether or Not Chia Seeds Really Help You Lose Weight

How Many Chia Seeds Should You Eat in a Day?

The recommended intake of chia seeds varies based on individual needs, but 1 tablespoon per day would be beneficial and achievable for most adults, says Katz.

"That's because the amount can contribute 5 grams of fiber, 3 grams of protein, and 70 calories," she says, noting that chia seeds, and seeds in general, are calorie-dense. "That should be kept in mind if fat loss or weight management is the goal."

"Chia seeds are very high in fiber, containing about 10 grams per two tablespoons, so eating them in excess can contribute to digestive issues such as bloating, gas or constipation," Katz explains. "Those on high fiber diets (from any food sources) should also prioritize hydration and drink plenty of water to help facilitate food passage through the digestive tract."

Thus, if you are not accustomed to a high-fiber diet, then starting small would be recommended as best practice, then gradually increasing to avoid digestive discomfort, she says.

Can You Eat Chia Seeds Dry (Unsoaked)?

"Chia seeds can be eaten unsoaked although they may be less effective because when they are soaked, they form a gel that aids in slowing digestion and potentially contribute to greater satiety," says Katz. "Chia seeds can be sprinkled to add a crunch on foods like yogurt or oatmeal and will still offer the same nutrient profile with omega-3s, fiber and protein."

A word of caution, however: "Chia seeds absorb up to 10 times their weight in water so they can be a potential choking hazard if eaten by the spoonful."

 Related: 51 Delicious Ways To Use Chia Seeds in Smoothies, Overnight Oats and More

Chia seeds are incredibly versatile and can be used in many foods in various ways. "I recommend allowing the chia seeds to be mixed with a liquid to form a gel-like consistency to maximize benefits," says Katz. "Chia pudding is a great way to eat chia seeds and can be a snack or part of a healthy breakfast. Chia seeds can also be a great addition to smoothies or oatmeal to pack a nutritious punch and add fiber and protein."

Are There Any Risks to Eating Chia Seeds?

"People with swallowing difficulties should not consume large amounts of unsoaked chia seeds, because they can present a choking hazard as chia seeds can expand in the throat," says Katz.

"Too much of any good thing can always be a bad thing," she concluded. "Consuming excessive amounts of chia seeds can lead to bloating, gas or constipation, particularly if hydration is not being prioritized."

Up Next: 

Related: I Swapped Coffee for Green Tea and The Results Have Been Life-Changing

Sources

Read More Details
Finally We wish PressBee provided you with enough information of ( The Superfood That Kept Me Full When I Stopped Taking Ozempic )

Also on site :

• Beloved Country Music Star Pays Tribute To Classic Judy Garland Song With 'Somewhere Over Laredo'
• 'DWTS' Derek Hough Celebrated 40th Birthday in the Most 'Incredible' Way
• Attacks by over 100 Ukrainian drones repelled overnight – MOD