No single food, even a nutrient-dense one like chia, can make or break your weight loss on its own. To lose weight the healthy way, you’ll need to follow a balanced diet that provides fewer calories than you burn each day — that way, your body taps into your fat stores as a source of energy. The number of calories you’ll need daily depends on several factors, including your height, weight, body composition, activity level, age and gender, and it can take some trial and error to figure out how many calories you burn each day. But cutting your calorie intake by 500 calories a day will help you lose an average of one pound a week, which is a safe rate for weight loss.
A 1-ounce serving of chia seeds provides 138 calories. That’s roughly 9 percent of the daily calorie limit for a 1,500-calorie diet, or 7 percent of a 2,000-calorie diet. That’s a significant chunk of your daily calorie intake, but you’ll also get a lot of nutritional value for your calorie investment, so chia is a worthwhile addition to your weight loss diet.