Chia seeds are one of the best fat-burning foods out there.

Small but mighty, chia seeds have many benefits—many of which are thanks to their protein and fiber content. They can turn liquids into thicker substances—think chia pudding or adding it to your oatmeal. And they provide minerals and vitamins to support the conversion of fat to energy.

One 2017 study found that the fiber and low-carbohydrate content of chia seeds were responsible for people feeling fuller for longer. Another study in the same year found that overweight adults who ate 30g of chia seeds daily for six months lost weight around their middles and overall. Now that’s a result worth emulating.

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