These mesmerizing layers of chia and fruit are made by first creating chia seed pudding. Step one: Put chia seeds in a mason jar. Step two: add milk. Step three: wait. After your seeds have exploded in size, you can top them with fruit, nuts, or whatever you want.
Most of the carbs in chia seeds come from fiber, the zero-calorie component of carbs. That means even though we don’t digest them as energy, they help increase satiety, says Vetere. Those two things are key when it comes to weight loss. “Just be wary of how many chia seeds you’re adding to your jar,” says Cohen. “One serving (two tablespoons) contains roughly 150 calories, so the servings can add up quickly.” You may also want to add an additional protein source to your jar (such as old-fashioned oats), since one serving of chia seeds only has about four to five grams of protein, she adds. Aim for five to 10 grams of protein per snack, and about 20 grams of protein per meal.
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