How To Use Chia Seeds To Lose Belly Fat: 8 Tips You May Not Know

how to use chia seeds to lose belly fat
Eating chia seeds may help you lose belly fat. Photo: mchin/Shutterstock

Each article is created without any external influence. When you use our provided links to buy products, we receive a commission as an affiliate. To understand how we generate revenue, please read our advertising disclaimer.

While chia seeds do not directly reduce belly fat, they can be part of a weight loss diet; chia seeds are tiny, nutrient-dense seeds that can help support a healthy weight and body composition.

Chia seeds contain[1] protein, amino acids, omega-3 fatty acids, vitamins, and minerals. Chia seeds also contain dietary fiber, promoting satiety and less snacking with better weight loss outcomes. Just 9 grams (about 2 teaspoons) of chia seeds have 3 grams[2] of fiber.

Chia seeds are also high in antioxidants, compounds that can reduce[3] inflammation. Nutrition experts recommend consuming plenty of plant and antioxidant-rich foods[4] to support health and weight loss efforts.

This article explains how to use chia seeds to lose belly fat, providing examples of ways to eat chia seeds for weight loss. It also outlines the risks of eating chia seeds as well as lifestyle recommendations for maintaining a healthy weight.

How To Lose Belly Fat With Chia Seeds

Chia seeds can be enjoyed in numerous ways for their health and weight loss benefits. To help assist in belly fat loss, consider:

  • Adding chia seeds to oatmeal.
  • Adding chia seeds to smoothies. 
  • Adding chia seeds to baked goods. 
  • Adding chia seeds to salads.
  • Making chia seed pudding.
  • Using chia seeds as an egg replacement.
  • Making chia seed water.
  • Adding chia seeds to coffee.

How To Use Chia Seeds To Lose Belly Fat

Many seeds,[5] including chia seeds, are encouraged on a weight-loss diet; seeds may contain essential nutrients that can support weight and fat loss[6] when combined with a hypocaloric diet. To understand how to lose belly fat with chia seeds, get to know the various ways to incorporate chia seeds into your diet.

Add Chia Seeds To Oatmeal 

how to use chia seeds to lose belly fat
Add chia seeds to your morning oatmeal. Photo: Elena Hramova/Shutterstock

Sprinkle chia seeds into oatmeal or other hot cereal. Chia seeds are tiny and flavorless, so while they offer nutritional value, they do not take away from the taste of your food. You can add chia seeds to oatmeal while it’s cooking or add chia seeds later.

Add Chia Seeds To Smoothies 

Pour chia seeds into the blender with vegetables, fruit, milk, and nut butter to make a delicious, healthy smoothie. Once the chia seeds mix with liquid, they will soften and expand, creating a gelatinous consistency. This can add texture to your smoothie.

Add Chia Seeds To Baked Goods 

Sprinkle chia seeds in batter when making muffins, bread, crackers, and other baked goods. You can bake the chia seeds with the rest of the ingredients or sprinkle chia seeds on top afterward.

Add Chia Seeds To Salads

how to use chia seeds to lose belly fat
Chia seeds pair well with any salad. Photo: Stephanie Frey/Shutterstock

Add a little crunch to your lunch by pouring dry chia seeds on top of your salad. Because chia seeds are small and tasteless, they can complement any type of salad with any combination of ingredients and dressing.

Adding chia seeds to salad may help nutritionally balance the salad with carbohydrates. Chia seeds contain protein as well as complex carbs. Complex carbs such as whole grains have fiber, which slows digestion. This provides more energy and better blood sugar balance to salads containing only vegetables.

Make Chia Seed Pudding 

Mix chia seeds — about two tablespoons — with half a cup of milk to make chia seed pudding. Soak chia seeds in milk for a few minutes, then stir. Keep stirring every few minutes to prevent clumping. 

In about fifteen minutes, the chia seeds will become soft and gelatinous, and the pudding will be ready to eat. You may wish to add low-glycemic fruit,[7] other seeds, or a little sweetener to the pudding.

Use Chia Seeds As An Egg Replacement

By grinding chia seeds and mixing them with water, you can create an egg substitute. This egg substitute works well for baking.

Replacing eggs with chia seeds may be particularly beneficial for anyone who is allergic or sensitive to eggs. However, this can also be helpful if you want to add more chia seeds to your diet to support weight loss.

Make Chia Seed Water

Putting chia seeds in water combines nutrients and hydration. Similar to chia seed pudding, soaking chia seeds in water creates a smooth texture. Drinking chia seed water may take some getting used to, but it can be an easy way to sneak more chia seeds into your diet.

Add Chia Seeds To Coffee

Liven up your morning by adding chia seeds to your coffee. Many people enjoy consuming chia seeds in hot or cold coffee. You may also wish to add a low-calorie creamer, sweetener, or cinnamon to enrich the coffee with added flavor.

Other Tips To Keep In Mind  

Dietary fiber[8] in chia seeds, as part of a healthy diet, can help reduce belly fat. However, fat loss requires a multi-tiered approach. Discuss your weight and fat loss goals with your doctor and decide on a diet and exercise routine that will support your goals.

Eating healthy and exercising on a daily basis may be enough to achieve substantial weight loss. Others may need additional support from weight loss supplements such as the best thermogenic fat burner. Do not take any supplements or change your health regime without discussing it with your doctor first.

Potential Risks To Be Aware Of 

While chia seeds have many health benefits, they should not be consumed without knowing the potential risks.

The phytic acid in chia seeds may inhibit[9] or reduce mineral absorption. Chia seeds may also pose a danger to anyone allergic to nuts or seeds. Chia seeds can reduce[10] blood pressure, which can be dangerous for anyone with low blood pressure or is taking antihypertensive medication.

Eating dry chia seeds may also cause choking for those with difficulty swallowing. Chia seeds should be consumed with plenty of liquid. Avoid chia seeds if you have a swallowing disorder.


While chia seeds do not directly initiate fat loss, they contain vitamins, minerals, fiber, and other nutrients that support weight loss. Chia seeds contain antioxidants, which can reduce inflammation. Chia seeds are also rich in fiber, which can increase satiety.

Chia seeds can be consumed in numerous ways. Top salads with chia seeds, make chia pudding, or add chia seeds to coffee — however you choose to add chia seeds to your diet, they can benefit overall health and weight loss.

Frequently Asked Questions

Can chia seeds reduce belly fat?

Not directly. No evidence shows that chia seeds directly initiate belly fat loss. However, chia seeds contain dietary fiber, vitamins, minerals, and antioxidants, which can support health and healthy fat loss.

How many tablespoons of chia seeds should I eat a day to lose weight?

No definitive dosage of chia seeds has been established for weight loss. However, some nutrition experts recommend consuming up to a few tablespoons per day. Consult a nutritionist, registered dietitian, or your doctor for a specific dosage.

What is the best time to drink chia seeds for weight loss?

You can drink or eat chia seeds any time of day for weight loss.  

Can I drink chia on an empty stomach?

Yes. Chia seeds can be drunk or eaten alone or with other foods.

Can I add chia seeds to any beverage?

Yes. Chia seeds can be added to milk, water, coffee, or any liquid you choose. For the best weight loss results, choose low-calorie, low-sugar beverages.

Can I eat chia seeds if I’m allergic to nuts?

Maybe, but you should avoid eating them until you confirm that you are not allergic to them. Nut and seed allergies often overlap. Get an allergy test to confirm if you are allergic to chia seeds.

Can I eat chia seeds dry?

Yes. Many people sprinkle dry chia seeds into salads or on top of baked goods. However, dry chia seeds should be consumed with water to reduce the possibility of choking.

How long will it take to lose weight?

Weight loss timeframes vary from person to person and will depend on your overall diet, genetics, and lifestyle. Work with your doctor to outline a healthy weight loss plan and projected timeline for weight loss.

+ 10 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Bartosz Kulczyński, Kobus‐Cisowska, J., M. Taczanowski, Kmiecik, D. and Gramza‐Michałowska, A. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. Nutrients, [online] 11(6), pp.1242–1242. doi:
  2. (2023). FoodData Central. [online] Available at:
  3. Deledda, A., Annunziata, G., Gian Carlo Tenore, Palmas, V., Manzin, A. and Velluzzi, F. (2021). Diet-Derived Antioxidants and Their Role in Inflammation, Obesity and Gut Microbiota Modulation. Antioxidants, [online] 10(5), pp.708–708. doi:
  4. Abdali, D., Samson, S.E. and Grover, A.K. (2015). How Effective Are Antioxidant Supplements in Obesity and Diabetes? Medical Principles and Practice, [online] 24(3), pp.201–215. doi:
  5. and, D. (2023). Eating & Physical Activity to Lose or Maintain Weight. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at:
  6. Waruguru, P. (2023). Systematic evaluation of the impact of chia seeds on weight loss. Journal of Medical and Health Sciences (JMHS), [online] 2(1), pp.87–98. doi:
  7. Glycemic Index Guide. (2023). Glycemic Index and Glycemic Load of Fruits Complete Chart. [online] Available at:
  8. CDC (2022). Fiber: The Carb That Helps You Manage Diabetes . [online] Centers for Disease Control and Prevention. Available at:
  9. Turck, D., Castenmiller, J., Stefaan De Henauw, Karen Ildico Hirsch‐Ernst, Kearney, J., Alexandre Maciuk, Mangelsdorf, I., McArdle, H.J., Androniki Naska, Peláez, C., Pentieva, K., Siani, A., Thiès, F., Tsabouri, S., Vinceti, M., Cubadda, F., Engel, K., Frenzel, T., Heinonen, M. and Rosangela Marchelli (2019). Safety of chia seeds (Salvia hispanica L.) as a novel food for extended uses pursuant to Regulation (EU) 2015/2283. EFSA Journal, [online] 17(4). doi:
  10. Luciana Tavares Toscano, Silva, Lydiane Tavares Toscano, Cavalcanti, T., Santos, C. and Silva, A. (2014). Chia Flour Supplementation Reduces Blood Pressure in Hypertensive Subjects. Plant Foods for Human Nutrition, [online] 69(4), pp.392–398. doi:


A health coach specializing in Integrative Nutrition, I approach wellness with a holistic and functional medicine perspective. As a writer, I simplify intricate topics such as nutrition, gut and hormone health, mental well-being, and spiritual health,… See More