Want to lose weight? You might believe that you have to stop enjoying your favorite foods in order to reach and maintain a healthy weight. But that’s not the situation. You can eat the meals you want while still trying to lose weight.
Take in more fiber. I’m sure you’ve heard it before. But do you understand why fiber is so beneficial to your health? Dietary fiber can help you feel fuller for longer, lose weight, and generally feel better. You may look and feel your best by incorporating more of these suggestions into your diet.
What is Fiber?
The portion of plant-based meals (such as cereals, fruits, vegetables, nuts, and legumes) that the body is unable to digest is known as fiber or roughage. It keeps your digestive system healthy and clean, facilitates bowel motions, and flushes toxic carcinogens and cholesterol from the body as it goes through the body undigested. There are two types of fiber: soluble and insoluble.
Fiber that does not dissolve in water is insoluble. It is the bulky fiber, which is present in vegetables like carrots, celery, and tomatoes as well as whole grains and wheat cereals, that aids in preventing constipation. With the help of water, soluble fiber lowers cholesterol and helps regulate blood sugar levels. Fruits including apples, berries, citrus fruits, pears, and oats are other good sources.
Why Fiber is Beneficial for Weight Loss?
Many people find counting calories helpful, but it might not be essential if you make the appropriate meal choices. Anything that lessens your appetite can help you consume fewer calories. If your hunger decreases, you might lose weight naturally. There is no magic to fat burning with fiber. It merely aids in satiety without boosting calorie intake. You’re not only consuming fewer calories when you choose a baked potato (with skin) over a bag of potato chips, but you’re also less likely to experience hunger an hour later.
In fact, a 2015 study discovered that substantial weight loss may be aided by consuming just 30g of fiber per day without making any other significant dietary modifications. According to additional studies in the International Journal of Food Sciences and Nutrition, a certain kind of fiber called viscous fiber can actually reduce appetite. This soluble fiber can bind to cholesterol in the gut and prevent absorption by creating a gel that prevents absorption.
A Food List for Fiber and Friendliness with Fasting
Although fiber has many positive health impacts, it’s best to gradually introduce fiber-rich foods into your diet over a few days to prevent side effects like gas and bloating. prevent the absorption of cholesterol by binding it in your stomach. And here are some foods with high fiber content on offer.
Lentils
| Lentils | |
| Fiber Content | 13.1g per cup of cooked lentils |
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The fiber in legumes is excellent. Healthy food powerhouses include lentils. They are high in protein, low in fat, and a good source of fiber. Also, they are very cheap and can be easy to be found in supermarket.
Pears
| Pears | |
| Fiber Content | 5.5g per one(a medium-sized raw pear) |
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Popular and wholesome, pears are a fruit that many people enjoy. One of the top fruits for fiber is this one. Enjoy the skin for additional flavor, texture, and nutrients since it comprises the majority of the fiber in pears.
Raspberries
| Raspberries | |
| Fiber Content | 8g per cup of raw raspberries |
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While all berries are healthy, raspberries rank among the highest in fiber. Of course, they are also delectable. Furthermore, loaded with beneficial antioxidants and polyphenols, raspberries reduce oxidative stress and your risk of disease. When berries aren’t in season, they might be expensive, thus frozen varieties are frequently more affordable. Thawed berries can be blended into a smoothie or mixed into hot porridge if you don’t like their mushy texture. In addition, despite being delectable, these raspberry cheesecake bars are low in fat.
Artichoke hearts
| Artichoke hearts | |
| Fiber Content | 14g per cup of cooked artichoke hearts |
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These unappreciated vegetables have a flavor that is a little earthy and nutrient-dense. They are known to support liver health since they are rich in fiber in addition to vitamin K and folate. Use artichokes in pasta dishes, salads like this veggie, bean, and artichoke salad, or top pizza with them. Also, give this lite version a try if you want ooey, rich spinach, and artichoke dip.
Chia seeds
| Chia seeds | |
| Fiber Content | 9.75g per ounce of dried chia seeds |
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Little, black chia seeds are very well-liked in the natural health community. They are very nutrient-dense due to their high magnesium, phosphorus, and calcium content. Chia seeds may also be the world’s best source of fiber. Try incorporating them into your homemade granola bars or jam.
Final Words
Consuming more fiber-rich foods, particularly viscous fiber, can help you lose weight. Like many other weight loss techniques, it won’t produce long-lasting results unless you combine it with a significant change in your way of life. Remember that compared to fiber-rich whole meals, fiber supplements probably have less effect on overall health.
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