Chia and weightloss

3/28/18

The Proof is in the Puddin’!

  • Before At an open mic night in college

Talk Nerdy to Me!

A 1 ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

12 carbs, and 11 fiber. 1 net carb…per ounce though.  So watch it, but a little goes a long way.  3 Tbs and you are golden.  Combined with a cup of organic coconut milk, and it creates a magic pudding in about 10 minutes!

 This incredible seed is beneficial for the gut, being full of cancer-fighting antioxidants, which are omega-3 fats that actually keep the seed from going rancid, double-edged sword as it were, those antioxidants are.  This seed provides a healthy dose of vitamins and minerals as well.

If you are finding that you are constipated, which is quite common when just starting out on keto, (eat more veggies,) eating chia seeds can be a great help.  If you are low on fats for the day, chias can be a great help! And, because they create a jelly like substance when combined with liquid they are the perfect vehicle for coconut milk.  Chia pudding is nutritious and filling, great for staving off keto flu and gives us all a little sweetness in our lives.  Which is welcome after a while of keto-ing it up.  In my opinion, it is best cold, and after sitting in the fridge a few hours, but, is technically ready to eat after 5-10 minutes of gelling.

We eat it quite often, especially if things aren’t moving quite as well as we’d hope.  And because the pudding is so low in carbs you can make rather big batches.

Coconut milk has carbs, you say! .8 carbs per tbs.  BUT, the seeds are so high in fiber, that they actually lower the glycemic load of the liquid medium.  Crazy right? Also, just because you CAN eat 3 cups of pudding, doesn’t mean you should. Try a half a cup or a full cup if you are feeling adventurous, at the end of your window. Chia pudding is a great way to end an eating window and start a fast, like the French do, where the fiber is at the end of the meal.  It helps you cleanse!  Just be reasonable.
My cousin Jack once said to me “Try the common sense diet.  Ask yourself, would a fit person eat this?” If you know you’ve had enough, you’ve tracked everything accurately etc etc, then maybe that second serving is unnecessary.
Allowing your stomach to shrink and rest, might leave you feeling hungry sometimes.  Athough it can be uncomfortable, it’s perfectly fine.
If you are a breakfast person though, it makes a great alternative to yogurt, which is full of carbs!
Here’s the scoop on coconut milk.

The nutrients of coconut are mostly concentrated in the meat.3 Hence, if you want to gain most of the benefits, you should eat products derived from it, such as coconut milk. Research has shown that this liquid can benefit you in the following areas:

Weight Management and Energy Boost

The medium-chain triglycerides (MCTs) in coconut milk are immediately digested and metabolized in your liver, providing you with an energy boost. This also reduces their chances of being stored as fat, so it’s a good weight management tool as well.4 In one study, researchers suggest that MCTs can help reduce overall calorie consumption, leading to gradual weight loss over time.5

Cholesterol Maintenance

Coconut milk may have a positive effect on your cholesterol levels when consumed regularly. In a study that looked into the effects of coconut on lipid levels, researchers noted that coconut can help lower LDL (bad) cholesterol levels in as quickly as two months.6

Lower Risk of Inflammation

Adding coconut milk frequently to your diet may help reduce inflammation in your system. In a mice study, the authors tested lauric acid, a type of MCT found in coconut, against Propionibacterium acnes, a microbe responsible for acne infection. They discovered that lauric acid helped reduce NF-kB activation, a signaling pathway that influences inflammation.7

Antibacterial Properties

The MCTs in coconut may help fight bacteria and viruses in your system. Research has found that lauric acid can help inhibit the maturation of the vesicular stomatitis virus.8 In other studies, coconut is suggested to be an effective tool against the yeast strain Candida,9 as well as the bacterial strain Staphylococcus.10

I add MCT OIL and grass-fed butter to my coffee, if I have calories to spare. Give it a try.

Cheers, Happy eating!

Gaby

To stay with the island vibe, and the coconuts, our musical offering is Bob Marley ‘Small Axe’

“If you are the big tree, we are the small axe!”

Ready to cut you down!

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