Best Time to Drink Chia Seeds for Weight Loss

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Best Time to Drink Chia Seeds for Weight Loss

I often get asked by my clients if chia seeds are any good for supporting weight loss goals.

The answer is yes. But why is it good? When is the best time to drink it? And with what should you drink it?

I know that’s a lot of questions, but don’t worry we’ll go over each of them one by one.

Beyond that, we’ll unfold the nutritional benefits of chia seeds, share enticing recipes, and delve into various other ways to relish chia seeds as part of your wellness diet.

Let’s start with when is the best time to drink it.

When’s the Best Time to Drink Chia Seeds for Weight Loss?

Ideally, the best time to drink chia seed water is about 30 minutes prior to your meals.

Because the chia seeds swell up in your stomach, producing a sense of satiety that could help you moderate your portion sizes during meals.

But this isn’t set in stone. If you prefer to drink it at other times, that’s ok too. Here is an example of how this could look like:

Morning Start-Up – 7:00 AM or 8:00 AM

Consider stirring a spoonful into a glass of water or your morning smoothie. Doing this first thing in the morning can help kick-start your metabolism, and the fiber content in chia seeds may help keep you satiated, reducing the likelihood of mid-morning snack cravings.

Before Meals – Approximately 30 Minutes Prior

Drinking chia seeds about 30 minutes before meals would be beneficial to support your weight loss efforts, say, around 12:30 PM for a 1:00 PM lunch or 6:30 PM for a 7:00 PM dinner.

The idea here is that the fiber in chia seeds expands in your stomach, creating a feeling of fullness, which might help you eat less during your meal.

Evening Wind-Down – Around 10:00 PM

Similarly, you can have a small portion of chia pudding or a glass of chia seed water around 10:00 PM.

This could help curb late-night snacking habits, thanks to the satiating effect of chia seeds.

Nutritional Value Of Chia Seeds

As per the USDA, chia seeds contain the following nutrients.

  • Serving Size: 1 oz (28.35g)

  • Calories: 138

  • Protein: 4.6 g

  • Fat: 8.7 g

  • Carbs: 12 g

  • Fiber: 9.7 g

How do Chia Seeds Promote Weight Loss?

It seems like a marvel. A tiny, unassuming seed like the chia carries such a weighty responsibility – potentially aiding in weight loss. You’re probably wondering, “How could something so small pack such a punch?”

1. A High-Fiber Hero

a black board with the text fiber on it

In the world of nutrition, chia seeds wear a super-hero cape, courtesy of their high fiber content.

With a whopping 10 grams per two tablespoons, these seeds are a fiber powerhouse.

But why is fiber significant in weight loss, you might ask?

Well, it’s simple yet fascinating. Fiber is a non-digestible carbohydrate, meaning it passes through your body without being broken down.

Along its journey through your digestive system, fiber works like a charm to slow stomach emptying, thereby extending that satisfying feeling of fullness.

As a result, you may be less likely to reach for that snack between meals, leading to fewer consumed calories over the day.

2. The Power of Protein

a black board with the text protein on it

Next, we tip our hats to another nutrient in chia seeds that is instrumental in promoting weight loss: protein.

These tiny seeds boast a respectable protein content, offering about 4 grams per two tablespoons. Protein has a well-researched role in satiety, or the feeling of being satisfactorily full.

By triggering the release of certain hormones in your gut and by maintaining steady blood sugar levels, protein works to keep your hunger pangs at bay.

So, with chia seeds on your plate, those mid-day cravings might just wave a white flag!

3. The Wonders of Water Absorption

a person washing something under a tap

One of the standout characteristics of chia seeds, and arguably the one that makes them so special, is their ability to absorb water and form a gel.

When chia seeds come into contact with liquid, they swell up, absorbing up to 12 times their weight.

This gel-like mixture might enhance the feeling of fullness, similar to fiber, by occupying space in your stomach.

This may lead to a reduced appetite, making portion control a breeze and potentially decreasing your overall calorie intake.

4. Omega-3s: A Healthy Bonus

omega-3 pills

While not directly associated with weight loss, the high omega-3 fatty acid content in chia seeds deserves an honorable mention.

These beneficial fats play a critical role in reducing inflammation in your body.

Since chronic inflammation has been linked to weight gain and obesity in some research, consuming omega-3-rich foods like chia seeds could be a strategic move in your weight loss journey.

Another factor of omega 3 is that it also plays a role in preserving bone health which is especially important if you are over the age of 50.

Also read: Is Chocolate Milk Good for Weight Loss?

Weight Loss Friendly Chia Seed Pudding Recipes

chia seed pudding in a glass

Chia seeds are full of health benefits. But the question is, how should you eat chia seeds? Here are some recipes you can try out.

Basic Chia Seed Pudding: The Simple Starter

Our journey begins with the basics. Here’s a simple, yet delicious, chia seed pudding recipe to get you started:


  • 2 tablespoons of chia seeds

  • 1/2 cup of your favorite milk (Almond, oat, cow’s milk – the choice is yours!)

  • A sweetener to taste (Consider honey, maple syrup, or stevia)


  • In a bowl or mason jar, mix the chia seeds and milk together. Stir well to avoid clumping.

  • Add your sweetener and stir again.

  • Cover the mixture and place it in the refrigerator overnight or for at least 4 hours.

  • In the morning, give the pudding a good stir. It should have a thick, gel-like consistency.

  • Top with your favorite fruits, nuts, or seeds, and enjoy!

Chocolate Chia Seed Pudding: The Decadent Delight

If you’ve got a sweet tooth, this one’s for you. Here’s how to whip up a nutritious chocolate chia pudding:


  • 2 tablespoons of chia seeds

  • 1/2 cup of your preferred milk

  • 1 tablespoon of unsweetened cocoa powder

  • A sweetener to taste


  • In a bowl or mason jar, mix together the chia seeds, cocoa powder, and milk. Ensure the cocoa is well incorporated to avoid any lumps.

  • Add your sweetener and stir well.

  • Cover and refrigerate overnight or for at least 4 hours.

  • Enjoy as is, or top with some fresh berries for a delightful contrast.

Tropical Chia Seed Pudding: The Fruity Fantasy

Lastly, let’s take your taste buds on a tropical vacation with this fruity chia pudding recipe:


  • 2 tablespoons of chia seeds

  • 1/2 cup of coconut milk

  • 1/2 cup of diced mango (fresh or frozen)

  • A drizzle of honey or another sweetener (optional)


  • Blend the coconut milk and mango together until smooth.

  • Pour the mixture over the chia seeds into a bowl or mason jar.

  • Add sweetener if needed, then stir well.

  • Cover and refrigerate overnight or for at least 4 hours.

  • Serve with additional fresh mango or a sprinkle of shredded coconut.

These chia seed pudding recipes are a wonderful way to enjoy the benefits of chia seeds in a delectable, dessert-like dish. Remember, while chia seeds are rich in nutrients, balance is key to maintaining overall health and wellness.

Also Read: Best Time to Eat Pasta for Weight Loss

How Else Can You Consume Chia Seeds?

Let’s explore some creative and delicious ways to enjoy chia seeds.

Sprinkle Over Salads

Chia seeds can add a delightful crunch and a nutrient boost to your salads. Just add chia seeds on top, and you’ve transformed your leafy greens into a fiber-rich meal.

Plus, their mild, nutty flavor complements a variety of dressings and salad ingredients.

Stir Into Yogurt

Stirring soaked chia seeds into your favorite yogurt is another great way to consume them. The chia seeds will absorb the yogurt and expand, providing a unique texture and added nutrients.

You can also top this off with some fresh fruits or granola for an even more substantial snack or breakfast.

Blend in Smoothies

Adding chia seeds to smoothies is an excellent method of consumption.

Not only do they add a boost of fiber, but they also contribute to the overall thickness of the smoothie, providing a satisfying consistency.

Add them to Energy Drinks

I know this sounds weird but energy drinks contain nothing but artificial sweeteners, vitamins, minerals, amino acids (possibly), and a bunch of other stuff to give you a boost of energy.

What is missing? The one and only – Fiber. So add them to your energy drinks such as Gatorade, or you can also add them to flavored water such as Bai.

Bake Into Bread and Muffins

Yes, you can even bake with chia seeds! Add them to your favorite bread or muffin recipes for a nutritional boost.

They can also be used as an egg substitute for vegan baking.

Mix 1 tablespoon of ground chia seeds with 3 tablespoons of water, let it sit for a few minutes to form a gel, and it’s ready to be used as an egg replacement.

Craft a Chia Jam

Chia seeds can turn any fruit into a delicious, healthy jam. Their gelling property works wonders here. Simply cook down your favorite fruit, add some sweetener if desired, stir in chia seeds, and let it cool.

You’ll have a homemade, lower-sugar jam in no time.

As a Topping on Oatmeal or Cereal

Upgrade your regular oatmeal or cereal breakfast by sprinkling on some chia seeds. This simple addition can significantly elevate the nutritional value of your meal and keep you feeling full longer.

Also read: Best Time to Drink Kombucha for Weight Loss


There you have it – the best time to drink chia seeds for weight loss is in the morning or before eating your meals.

Whether you’re drinking chia seed water or whipping up a delicious chia seed pudding, remember that incorporating chia seeds into your diet is just one piece of the puzzle when it comes to achieving your health and weight loss goals.

As always, a balanced diet and regular exercise are key.


Can I drink chia seeds before bed for weight loss?

Yes, you can consume chia seeds before bed. Their fiber content may help keep you feeling full and curb late-night snacking.

How many times a day should I drink chia seeds to lose weight?

Consuming chia seeds once or twice a day, either in a drink or added to meals, could be beneficial for weight loss. However, remember to maintain a balanced diet and regular exercise.

How to get a flat tummy with chia seeds?

Chia seeds alone can’t flatten your tummy. However, due to their fiber content, they can promote a feeling of fullness, potentially helping in overall weight management when paired with a balanced diet and regular exercise.

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

The best time to consume chia seeds is subjective and can vary based on individual preferences and schedules. Some people prefer having them in the morning for a fiber-rich start to the day, while others might consume them before meals or bed to help with satiety.

This post may contain affiliate links which means I may receive a commission for purchases made through links at no extra cost to you. See my disclosure policy for more information.

Rahul is a professional nutritionist certified by the International Sports Sciences Association (ISSA) and a personal trainer certified through the American Council of Exercise (ACE). He has a special interest in the science of nutrition and how it can impact the body.

Sharing is caring!