While a fad diet plan can help you lose weight in the short term, cut out entire food groups, stick to strict meal plans, and feel guilty about eating pizza or pizza. Ice cream is almost guaranteed to allow you to gain weight faster than you do. lost them.
One strategy that can help you lose weight and keep it off is to focus on fiber. Fiber may not seem like the most exciting topic, as its claim to fame helps get things done in the bathroom, but the nutrient is essential for overall health and well-being, including the maintaining a healthy weight.
Fiber is the part of plant-based foods that your body cannot digest or absorb, according to the Mayo Clinic, and it falls into two categories: soluble and insoluble.
This type of fiber combines with the water in the gut to form a gel-like material. Soluble fiber is found in beans, oats, apples, carrots, barley, citrus fruits, psyllium and peas. This type of fiber has been found to lower cholesterol and help control blood sugar.
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Insoluble fiber helps digestion by increasing the volume of stools. It is found in nuts, beans, vegetables, potatoes, cauliflower, wheat bran, and whole wheat flour.
The Mayo Clinic notes that, to get the most out of it, you should get both types of fiber by consuming a wide variety of foods that are high in fiber.
The average American doesn’t eat enough fiber, however, according to Harvard Health Publishing. Most of us only get 10 to 15 grams of fiber per day, but the United States Department of Agriculture (USDA) recommends 25 grams per day for women and 38 grams for men (for both women and men. over 50 years, this drops to 21 and 30 grams). , respectively).
If your fiber intake is insufficient, gradually increase your intake by a few grams per day. This will help you avoid gastrointestinal symptoms like gas and bloating, which usually occur when too much fiber is added too quickly.
6 high fiber foods to lose weight
If you’re trying to lose weight or just want to increase your fiber intake for health reasons, it’s important to increase your fiber intake with whole foods rather than supplements. Whole foods provide a wide range of vitamins, minerals, and nutrients that are not available in supplement form. Better yet, foods high in fiber are more filling than a supplement alone.
Here are six of the best high fiber foods for weight loss.
One cup of these bright berries contains 9 grams of fiber and just 80 calories, according to the USDA. Foods that are high in nutrients but low in calories are great for weight loss, so consider them a staple. You can eat frozen or fresh raspberries, mixed in smoothies or sprinkled with Greek yogurt.
Like their berry cousins, blackberries are low in calories and high in fiber; they can also be eaten fresh or frozen. Blackberries provide 7 grams of fiber per cup, according to the USDA.
Add them to your morning oatmeal, pair them with cheese for a snack, or eat them by the handful.
Chickpeas are a versatile legume. You can go salty by adding them to salads or go sweet by whisking them together for a dessert hummus.
One cup of canned chickpeas contains 13.1 grams of fiber, according to the USDA, plus 14.7 grams of plant protein for just 263 calories.
Beans can be a great addition to a weight loss plan, especially when you replace them with meat to cut calories and fat.
At 240 calories per cup, black beans provide about 12 grams of fiber and 16 grams of protein.
Small chia seeds are a great source of fiber. They contain 60 calories and 4 grams of fiber per tablespoon, according to the USDA.
Chia seeds can be added to salads or ground into baked goods or smoothies. When left to sit in a liquid, these tiny seeds create a gel-like texture that makes them delicious puddings or jams.
A quarter cup of lentils contains 11 grams of fiber and only 80 calories, according to the USDA.
Lentils are part of the legume family and can be used in a variety of ways, including in salads, soups, stews, tacos, veggie burgers, and more.