Chia with yogurt for weight loss

Chia with yogurt for weight loss

In recent years, chia seeds have even been called a superfood. There are many claims for health benefits, including that they can help you lose weight.

Combining chia with yogurt for weight loss is a great idea for a nutritious breakfast.

You’ve probably seen delicious puddings and smoothies made from chia seeds with yogurt popping up on your Instagram feed lately.

In this article, we describe the science behind this claim. We also provide information on the nutritional content of chia seeds and suggest ways to incorporate them into your diet.

Does eating chia seeds with yogurt help you lose weight?

Both chia and yogurt are well-known healthy breakfast ingredients. They are also associated with the effects of promoting weight loss.

Chia for weight loss

There are enough claims on the Internet that chia seeds suppress appetite and promote weight loss. The basic theory is that because chia seeds are filling and high in fiber, they keep you full longer.

They contain 34.4 grams of fiber per 100 gram serving. They also contain 16.5 grams of protein in the same serving. (1)

Fiber and protein can temporarily suppress appetite, making us feel fuller for longer. Plus, each 100-gram serving of chia seeds contains only 486 calories, making them a low-calorie, nutrient-dense snack.

Scientists have only recently begun to study the potential benefits of chia seeds for weight loss. Some of these studies show promising results, but the data is far from conclusive.

A small 2014 study compared weight loss in people who consumed 35 grams of chia flour per day with those who received a placebo. A total of 26 participants took part in the study. ( 2 )

Scientists find significant weight loss among those who consume chia. Participants who were obese at the start of the study lost more weight than those who were less overweight at the start.

In addition, people who took chia and had abnormal cholesterol levels at the start of the study showed a significant improvement in their levels at the end. Chia seeds lower total cholesterol and increase high-density lipoprotein (“good”) cholesterol.

Yogurt for weight loss

A new study has found that adding yogurt to your diet can increase your body’s fat-burning function, speed up weight loss, and reduce the size of your belly.

Researchers found that obese adults who ate three servings of low-fat yogurt a day as part of a low-calorie diet lost 22 percent more weight and 61 percent more body fat than those who simply cut back on calories. Yogurt eaters also lost 81% more belly fat than non-yogurt eaters. (3) (4)

Therefore, it is considered that the combination of chia and yogurt for weight loss is a good option for those who want to get rid of extra pounds.

Other health benefits of chia

Chia seeds contain many healthy nutrients. A serving of about 30 grams contains the following amounts of minerals: ( 5 )

  • 179 milligrams of calcium
  • 95 mg magnesium
  • 2.19 mg of iron
  • 115 mg of potassium

Chia seeds also contain several antioxidants and are a rich source of omega-3 fatty acids. ( 6 )

Some studies have linked omega-3 consumption to a reduced risk of depression, inflammatory bowel disease and childhood allergies. Omega-3 fatty acids may also reduce the risk of heart disease. (7)

Research into the potential health benefits of chia seeds is still in its infancy. More high-quality clinical trials are needed. (8)

However, current research suggests that chia seeds may provide some of the following health benefits:

  • reducing inflammation, probably due to its antioxidant content
  • better blood sugar control, which can help manage diabetes
  • regular bowel movements, including relief of constipation
  • lowering of blood pressure (9)
  • due to its omega-3 content, it can help prevent blood clots
  • improved cholesterol levels

Other health benefits of yogurt

Yogurt is a popular dairy product obtained by bacterial fermentation of milk.

Health benefits range from protection against osteoporosis to relief of irritable bowel syndrome and aid in digestion, but depend on the type of yogurt consumed.

Added sugar and processing can make some yogurt products unhealthy.

Yogurt contains almost all the nutrients the body needs.

The benefits of yogurt are:

  • it contains a lot of calcium, a mineral that is necessary for healthy teeth and bones. (10) (11)
  • high in B vitamins, especially vitamin B12 and riboflavin, which may protect against heart disease. (12) (13)
  • Yogurt provides an impressive amount of protein, with about 12 grams per 227 grams. ( 13 )
  • Bulgarian yogurt contains live bacteria or probiotics that can be beneficial for digestion. ( 14 )
  • Regular consumption of yogurt – especially if it contains probiotics – can strengthen your immune system and reduce the likelihood of contracting diseases.

Risks and Considerations

Chia seeds are safe for most people to consume and usually do not cause side effects. However, the high fiber content of chia seeds can cause gastrointestinal problems in people who are sensitive to fiber.

Some people may find that they are allergic to chia seeds, although this is uncommon. People should stop eating chia seeds if they notice signs of an allergic reaction.

Care should also be taken when consuming yogurt as it can cause adverse effects, especially for those with lactose intolerance or milk allergy.

However, some people who are lactose intolerant can tolerate it. Some of the lactose is broken down during production and probiotics can aid in its digestion. ( 15 )

If you are lactose intolerant, it may take some trial and error to find out if eating yogurt is good for you.


As studies continue, scientists may find more compelling evidence linking chia seeds to weight loss. So far, there isn’t much reason to believe that chia seeds alone can help with weight loss. It is also clear that chia seeds are not a substitute for a healthy diet and exercise.

However, people interested in losing weight should consider adding chia seeds to their diet. They are a nutritious and healthy substitute for higher-calorie foods and an excellent source of fiber.

Yogurt is rich in nutrients and can improve your health if consumed regularly. It can also help reduce the risk of certain diseases while benefiting digestive health and weight management.

For maximum health benefits, choose plain, unsweetened varieties that contain probiotics, such as plain Bulgarian yogurt.

The combination of chia and yogurt for weight loss is a good choice for a healthy breakfast.