Beauty standards are forever changing, and women often turn to social media for tips and tricks on achieving their dream bodies. More often than not, women share the same goal: a flatter stomach and a tiny waist, so when viral trends like this come around, many are keen to try them.
On October 10, Briana Divens, 30, shared a video on TikTok (@o_m_briii) praising chia seeds for helping her get a waist that is much more slender than the bust and hips, creating a "snatched" look. During the video, which has over 10,000 views, she encourages people to level up their routine by combining a green tea bag, water and a teaspoon of the tiny black seeds.
The executive officer, who works in mental health, told Newsweek: "I am an avid explorer of natural health benefits relating to looking great skin and body wise, getting and staying in shape and having a "snatched waist" with little to no effort!"
Study Finds Chia Supplementation Reduces Waist Circumference and Supports Weight Loss
In 2014, researchers from the Federal University of Paraíba, Brazil, conducted a study on the effects of chia supplementation in overweight and obese individuals. Over 12 weeks, participants who consumed 35g of chia flour daily experienced significant reductions in waist circumference (-1.9 cm., about -0.74 inch) and body weight (-1.1 kg., about -2.4 lbs.), with the most notable changes seen among obese individuals.
Additionally, positive changes in cholesterol levels were observed in those with initially abnormal values, although no significant effects were noted on triglycerides, blood glucose, or LDL-C.
Another study reviewing eight randomized controlled trials assessed the broader impact of chia seed consumption on metabolic factors, including body weight. The review found no significant effect of chia seeds on body weight, body mass index (BMI), body fat percentage, or waist circumference. However, chia seeds did help reduce systolic and diastolic blood pressure, although they did not lead to weight loss or changes in body composition. The limited data from these trials was noted as a key limitation.
'A Wellness Trend That Works'
Newsweek spoke to Mandana Zarghami, 28, a business owner from Fort Lauderdale, Florida, who praised the water in August. Racking up 49,900 views on her video titled "wellness trends that actually work," Zarghami (@mandanazarghami) said the chia seed drink helped her achieve a "flatter tummy, healthy gut, and glowing skin."
She told Newsweek: "The chia seeds drink is something my family has been doing for years. Growing up in a Middle Eastern household, this was a staple for improving gut and digestive health, as well as overall well-being."
Zarghami typically consumes one to two cups of the drink a few times a week and explained: "I usually make this drink when I'm experiencing digestive issues, inflammation, or an upset stomach. It really helps to relieve those symptoms!"
Don't Believe Everything You See Online
While the superfood is packed with minerals and digestive benefits, California-based registered dietitian Dawn Menning reminds people never to believe everything they see online.
"Just because you see it in social media doesn't mean it's true or scientifically verified. It's likely an opinion," Menning told Newsweek. "Many people want to believe there is a magic food that will help them lose weight, but the reality is that there is not. While chia seeds have numerous health benefits, it should be incorporated into a healthy eating plan rather than being the entire source of nutrition.
"Making positive lifestyle changes doesn't happen overnight. Each person is unique, and what works for one might not work for all."
Divens, from Chesterfield, Virginia, swears by the concoction that she has been drinking for two months daily.
"Chia seeds decreased my bloating, and I'm usually bloated 24/7," Divens told Newsweek. "It eliminated my water retention, dropped my water weight, increased my energy, and most of all, it can assist with weight loss, which helps us with getting and keeping a snatched waist."
However, Menning, a certified diabetes care and education specialist and director for Digital Health with the new Nutu App, which helps people prevent or delay the development of type 2 diabetes, states the benefits may only work for a short time.
"Once you stop, and you probably will, the weight will come back. In addition to it not being sustainable, the long-term implications are unknown," Menning said.
Could Drinking Chia Seeds and Water Daily Pose Any Risks?
Too much of a good thing can be bad, but there aren't any "huge risks" when it comes to drinking chia seeds daily.
"Chia seeds have lots of fiber, about 10 grams per ounce, which is over a third of what most women need each day," dietitian Christine Byrne, the owner of Ruby Oak Nutrition, based in Raleigh, North Carolina, told Newsweek.
On average, American adults consume 10 to 15 grams of fiber per day, below the United States Department of Agriculture's recommended daily intake. The suggested amount for adults up to age 50 is 25 grams for women and 38 grams for men. For those over 50, the recommendation decreases to 21 grams for women and 30 grams for men.
Byrne told Newsweek: "If you're eating multiple servings a day, that amount of fiber could actually worsen symptoms like gas and bloating instead of easing or preventing them. Chia seeds are also pretty calorie-dense, so eating or drinking a ton of them will increase your overall calorie intake."
How Many Chia Seeds Should You Consume Per Day?
Bryne said your overall nutritional needs should be considered before adding the seeds to your diet.
"For most people, a one-ounce serving every day is probably plenty. It'll add 10 grams of protein to your daily intake along with some fat and fiber, and it'll give you about a quarter of your daily magnesium and an eighth of your daily iron needs," she told Newsweek.
"Eating more than that could lead to digestive issues because of all the fiber, but other than that, it's not inherently harmful to eat more than a serving of chia seeds a day," she said.
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