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What is Chia Water and How to Make It to Lose Weight?

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🎯 Key Points
  • Chia water is a simple and refreshing drink made by soaking chia seeds in water.
  • Chia seeds are packed with fiber, protein, and healthy fats, which can help promote weight loss.
  • To make chia water, simply mix 1-2 tablespoons of chia seeds with 8 ounces of water and let it sit for at least 30 minutes.
  • You can enhance the flavor of chia water by adding lemon, lime, or your favorite fruit juice.
  • Drinking chia water before meals can help you feel fuller and curb your appetite, leading to potential weight loss.

Chia water is a simple and effective way to incorporate the nutrient-rich chia seeds into your diet to aid in weight loss. Chia seeds are packed with fiber, protein, and antioxidants, making them a powerhouse ingredient for promoting satiety and boosting metabolism. In this article, we will discuss what chia water is and how to make it to help you achieve your weight loss goals.

Why Has It Become Fashionable to Drink Chia Water?

If you follow nutrition and health trends on Instagram and Tiktok, you will have seen that chia water is becoming very popular among influencers. Known as ‘internal shower’, it is becoming very popular for its satiating effect to avoid hunger when dieting to lose weight

We tell you the health benefits of chia seeds and chia water, how it is made and the problems that taking it in excess can cause.

What Does Chia Provide?

  • Chia seeds are an excellent source of essential nutrients, such as fiber, protein, omega-3 fatty acids, antioxidants, vitamin B3, vitamin B1 and vitamin B2, and minerals such as calcium, magnesium, phosphorus and zinc .
  • They contain approximately 137 calories and 4.4 grams of protein per 28 grams, along with 9 grams of fiber , which makes them an excellent option to improve digestion and regulate appetite.

What Benefits Does Drinking Chia Seed Water Provide?

  1. Known as ‘internal shower’, chia seed water is a gelatinous drink that is taken to increase satiety, help lose weight and regulate the intestinal tract, helping when there are constipation problems.
  2. By drinking the water, or the water with the seeds, preferably on an empty stomach, you will be able to notice its satiating effect , since the high content of soluble fiber fills the stomach and intestines, and slows down digestion, making you less hungry and able to wait. at lunch or dinner time, or that you eat less food at main meals, prolonging the feeling of being good at having eaten enough after meals.
  3. In addition, chia has very healthy effects, it can help lower blood pressure and reduce general inflammation, and it has a high content of omega-3 fatty acids that are beneficial for cardiovascular and brain health, helping to regulate cholesterol and blood sugar levels. blood glucose and are a prebiotic food , whose fiber content regularizes digestive function, helping to prevent and improve constipation , hence the nickname “internal shower.”
  4. Chia seeds also contain phytoestrogens, plant compounds that have similar effects to human estrogens. However, the amount of phytoestrogens in chia seeds is quite low compared to other sources of phytoestrogens such as soy and derivatives. Studies on the effects of phytoestrogens in chia seeds are limited, so it is unknown if they have a significant impact on human health.

How Is It Done?

  1. Chia water is very easy to make, just leave a teaspoon of the seeds in a glass of water, and in an hour, you will see that the chia seeds increase in size, absorbing the water, and when you put the spoon in, you will notice a gelatinous texture, which if you look closely, is generated because each seed has a transparent and elastic envelope.
  2. You can leave the chia water overnight in the refrigerator to drink in the morning on an empty stomach if you have constipation problems.


  • Avoid leaving the water with the seeds for more than 24 hours, as it will thicken, and even if you leave it in the refrigerator, it can become covered with a layer of mold, since it is a perfect culture medium for yeasts and bacteria.
  • And you should not take it in excess with the aim of losing weight, since they are seeds with a high calorie content, which provide long-lasting energy, hence their satiating effect, but due to their high fiber content, you should not abuse them, especially if you have digestive problems , since in excess they can cause serious digestive problems.
Bottom Line.

Chia water is a simple and effective way to aid in weight loss. By soaking chia seeds in water, you can create a low-calorie, nutrient-dense beverage that can help keep you hydrated and promote feelings of fullness. Incorporating chia water into your daily routine, along with a balanced diet and regular exercise, can be a beneficial tool in achieving your weight loss goals.

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Evidence Based

This content is based on scientific research and written by experts.

Our team of licensed health professionals, nutritionists and fitness experts endeavor to be unbiased, objective, honest and to present each sides of the argument.

This article contains scientific references. The numbers in the parentheses (1,2,3) are clickable links to peer-reviewed scientific researches.