How Much Chia Seeds Should I Eat To Lose Weight What Are Hydrophilic Foods And How Do They Help You Lose Weight?

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What Are Hydrophilic Foods And How Do They Help You Lose Weight?

If you are interested in weight loss and hunger is your main enemy, you should check out hydrophilic foods. Hydrophilic means “water lover”. Food that loves water? A type of. It refers to the ability of natural substances within food to absorb water or to hold on to water. The two main types are “Pectins” and “Mucilage” or “Soluble Fiber”. Each one comes from plants, such as fruit, nuts or seeds. But how does the ability to hold on to water help with weight loss? There are actually several interesting ways this works, one of which you can see happening, right before your eyes.

First, soluble fiber and pectin stick to water and take up space. The ability to turn water (or liquid in the digestive system) into a gel makes it harder for your body to absorb water. He has to work with the gel, dissolving the fibers, which takes time and effort. In the meantime, you continue to feel full or satisfied. A side effect of this is that it keeps the intestines hydrated, which in turn helps other foods move smoothly through the digestive process. This taking up space makes a little food go much longer to make you feel satisfied.

Second, soluble fiber feeds the good guy bacteria (the probiotics you always hear about in yogurt commercials) which then, in turn, helps your food digest better. Good bacteria help break down foods more completely, and when you have better nutrition, you also have fewer cravings. Not having to fight cravings or resist problem foods also helps you lose weight more easily. You can’t digest insoluble or soluble fiber. It doesn’t add to the calories you eat, because you can’t break it down by use. However, good bacteria can and prebiotic fiber (soluble fiber) keeps them healthy, so they can continue to help you.

Pectin (a substance that apples are famous for) is known to lower hunger hormones. An apple a day might not keep the doctors away, but it might keep hunger at bay. (There are more types of apples than there are days in the year, so if you don’t like one type, there are certainly more flavors to choose from.) However, keep in mind that hunger hormones and satiety cues are chemical cues. Unlike nerve signals, they take time to activate and reach the brain. It can take 15 to 20 minutes for a chemical signal to pass from the stomach to the brain, so patience is key.

Hydrophilic foods also slow down the body’s ability to convert carbohydrates into sugars. This evens out blood sugar, resulting in positive changes such as reducing or eliminating “afternoon slumps,” stopping insulin spikes, and limiting the “store belly fat” insulin signal that typically occurs when you consume a lot of sugar. Even your blood sugar throughout the day, calm fat storage signals, and feel more energy throughout the day when you choose these great foods.

Now that you know what hydrophilic foods can do for you, we recommend giving them a try. There is nothing exotic or expensive here, and some foods may have already been part of your menu. Tasty foods like sweet potatoes, apples, oatmeal, artichokes, beans, beets, carrots, green beans, asparagus, berries, citrus fruits of all kinds, squash, peach, pear, and even mangoes are on the list. Slightly less popular or seasonal options include quinoa, peas, brown rice, figs, papayas, snow peas, various types of squash, bok choy, peaches, kiwis, and kale. The key to using them is to include 1 hydrophilic food in each meal of the day.

But what about the promise of soluble fiber you can see?

That belongs to one of the most hydrophilic foods of all, the chia seed. This tiny seed has no taste. It’s about the size of a poppy seed, but something startling happens when you wet it. The seed shell is covered in soluble fiber. When dry, it’s invisible. But when you soak the seeds and wait, you’ll find that each one forms a gel bead. If you look closely, you’ll see that the gel isn’t perfectly clear, there’s a little “halo” of gray, and that’s soluble fiber. It stands upright when wet, to make the water stick to the seed.

Having a seed loaded with soluble fiber with no flavor is important, because unlike an artichoke or a pea, you can add tiny seeds to almost anything else. Doesn’t that cup of easy yogurt have the soluble fiber you crave? Sprinkle on some chia, and now it will. Do you want to choose white rice with a Chinese dish instead of the well-known hydrophilic brown rice? Chia to the rescue, because you won’t know the seeds are there, but your body will, when the soluble fiber kicks in. If you’d like to watch the chia gel in action, add 1 tablespoon of dried chia seeds to 9 tablespoons of water in a sealable container, shake or stir, and wait about 15 minutes. When you come back, you will see a thick gel forming.

There are 2 general keys to using hydrophilic foods for weight loss, appetite sabotage and fullness factor. By making hydrophilic food a part of every meal, you take advantage of the fullness factor. Including a pear or peach for lunch, oatmeal with cinnamon, raisins and apple slices for breakfast, or a sweet potato for dinner will make the meal go faster. You’ll want less of other foods in the same meal, or you’ll stay fuller for longer. This also helps to avoid snacking between meals. You can also use hydrophilic fruit to sabotage your appetite, if you have half an apple, or two figs, or a small wedge of papaya or kiwi, or an unsweetened drink with chia seeds about 15 to 20 minutes before a meal. Selecting just one with half a glass of water will activate soluble fiber and curb your appetite. It needs to be 15 to 20 minutes before a meal, because the chemical signal from your stomach is quite slow in reaching your brain, telling you how it’s working.

Using food in specific ways as a tool to help you lose weight is great, because it’s so safe. No pills or chemicals are needed, your energy is constant, and you can skip up to 600 calories a day by reducing or sabotaging your appetite. Keeping insulin and its fat storage signals in check while stimulating healthy helping digestive bacteria are also great ways these foods help you with weight loss goals. You can always add more hydrophilic foods to any meal to increase the effect. The list of specific foods in this article is a start, but a simple online search will reveal even more choices for your menu. Don’t forget the chia seeds either. It’s the only one you can put in ANY food (or drink) to add hydrophilic properties. If the fruit you crave is out of season and you’re not in the mood to make quinoa, a little chia sprinkled over spaghetti or a glass of raspberry iced tea with chia gel will still satisfy you. With this knowledge, chia seeds, and these tips on your side, you can try easy, safe, food-based weight loss.

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