3 Chia Pudding Mistakes That Are Causing You To GAIN Weight

if you're looking to start making chia pudding to achieve a weight loss goal it's really crucial that you don't make these three super common chia seed pudding mistakes chia pudding can be a really great tool to help you achieve a weight loss goal but there's a lot of ways to do it wrong and i see people doing this all the time so today i'm sharing those three super common mistakes so that you can avoid those and actually start achieving your weight loss goals in today's video okay but if you're new here my name is autumn and i'm a certified clinical nutritionist with my master's nutrition human performance on my channel i talk a lot about the different types of nutrition tips and strategies that you can use to achieve your wellness dreams so if you have a wellness or weight loss goal in mind make sure you subscribe okay let's jump straight into those mistakes and the first mistake is that you're adding a sweetener into the base so something i've noticed a lot with either the type of recipes that are on various blogs or in cookbooks but even at whole foods some whole foods have a chia seed pudding bar which is really cool and i was like nerding out over when i saw that but when you look at the ingredients for a lot of these chia seed pudding bases whether it be one of those recipes or the pre-made options a lot of them usually contain a sweetener as the second ingredient and when something is listed high up on the ingredients it means that there's relatively high amounts of that ingredient so common sweeteners that you'll see are going to be like agave syrup coconut nectar honey or maple syrup and it's because these can blend pretty easily into cheap pudding and they sound healthier so it's like a little marketing trick that a lot of companies will use but these are still forms of added sugar and added sugar one of the biggest causes of the huge spike in the storing hormone insulin and when insulin is high it shuts off fat burning or the process called lipolysis within the body so to better optimize chia pudding to make sure it helps you achieve a weight loss goal you can either greatly reduce that sweetener if you feel like you still need a little bit in order to adjust or you can use a less insulin spiking type of sweetener so this would include items like stevia or monk fruit now there is some debate in the nutrition world on if these actually cause some type of insulin response but regardless it does seem like stevia and monk fruit sweetener are going to be better options than honey maple syrup agave and coconut nectar okay the second mistake is that you're only using some type of unsweetened nut milk as the base for example almond milk hemp seed milk cashew milk the reason why a lot of people use this for a chia seed pudding is because they're trying to keep calories low now the big problem with that is that it's a huge missed opportunity on increasing the satiety hormone cck so especially when looking to achieve a weight loss goal you really want to be increasing satiety because that helps to decrease your sugar cravings and it helps you to get a little bit more of those gaps between meals ideally we want around three to four hours of breaks in between meals that allows insulin that storing hormone to naturally dip back down between meals so the body can shift back into fat burning but it also helps you to feel full and satisfied and it helps to prevent those sugar cravings that can make weight loss an uphill battle so you can still use some type of nut milk base but in addition to that you can really increase the satiety or that sensation of fullness by either increasing the protein which you can do this by using some type of protein powder in the base or using greek yogurt which is surprisingly high in protein in fact one cup of greek yogurt has usually around 20 grams of protein or you can also increase the fat content of the chia pudding to really increase that sensation of satiety by using coconut cream in the base both the protein and the fat will really help to increase that sensation of satiety or fullness and help prevent those sugar cravings especially when you also aren't adding in sugar into the base of the chia seed pudding so you can absolutely use some type of unsweetened almond milk or nut milk or coconut milk but just make sure that you're also adding in some type of protein or fat or both to make sure that you're able to get those gaps between meals and not have those sugar cravings okay the third mistake is that you're topping your chia pudding with granola granola is fairly high in added sugars and it's also very low in satiety because it doesn't really have any of that protein or fat to keep you satiated so not only is it going to cause more of that spike in insulin but it also won't really help with you getting those gaps between meals to allow the insulin to naturally dip back down between meals so something that i like to use instead of granola where you still get that crunch but it helps to contribute to the protein and fat are coconut flakes cacao nibs pumpkin seeds or low sugar berry like raspberries so of course coconut flakes or pumpkin seeds are going to help contribute to the high quality fat content cacao nibs which is the raw form of chocolate doesn't contain any sugar and is surprisingly high in fiber which also helps you to feel full and satisfied and has a really great crunch so it's a good swap for granola and then a high fiber low sugar fruit like raspberries is an amazing option to add in a little bit of sweetness and flavor to your chia pudding without really spiking that insulin level in fact i love using raspberries in my chia seed pudding recipes you can check out one of my favorite chia seed pudding recipes with this video right here also if you're new to my channel and you love the science backed information make sure you subscribe right here come out with new videos every tuesday and thursday alright guys thanks so much for tuning in and i'll see my next video

Channel: Autumn Bates

Views: 1,485,082

Keywords: chia pudding, chia pudding for weight loss, chia pudding recipe, how to make chia pudding, keto chia pudding, weight loss, chia seeds benefits, the benefits of chia seeds, chia seeds weight loss, chia seeds for weight loss, nutrition tips, chia pudding mistakes, autumn bates, autumn bates recipes, autumn elle nutrition, chia seed pudding, healthy eating, weight loss tips, chia, chia seeds

Id: g1eLvLTONfg

Length: 4min 41sec (281 seconds)

Published: Tue Jan 26 2021