Fiber is an important factor that is so important in losing weight. A diet that is lacking in fiber will not help you lose weight. On the contrary, a high-fiber diet has positive effects on overall health, from improving digestion to mood swings. Various studies have shown that a large proportion of the population does not get enough fiber in their diet (the recommended daily allowance is 38 g per day for men and 25 g per day for women). At Rati Beauty, because we understand the importance of fiber in weight loss, all diet programs contain a good amount of fiber. In this post, we list 12 useful tips to add more fiber to the diet for weight loss.
Why Is Fiber Good For Weight Loss?
Dietary fiber is a category of nutrients that does not break down into sugar molecules and replenish insulin, but instead reaches the intestine unbroken and helps to supply the healthy bacteria in the intestine with nutrients. Healthy bacterial colonies are important for better absorption of nutrients and vitamins from the intestines into the body. Fiber is an important category in a healthy diet as it helps maintain a healthy digestive system, clears constipation, regulates blood sugar levels, and improves overall health. Dietary fiber reduces appetite, reduces belly fat and thus also helps with weight loss. Most importantly, fiber reduces the risk of colon cancer.
Dietary fiber also greatly reduces appetite by regulating the production of the hunger hormone "ghrelin". The fiber content also decreases appetite by slowing the movement of food through the intestines. Because fiber is low on the glycemic index, it also does not increase insulin, reducing the chance that extra calories will be stored in the body as fat.
There are two types of fibers:
Soluble Fiber – Soluble fiber is known to lower blood sugar levels. Pectin and gum are soluble fiber. Mixes with water in the body to form a gel-like component. It also helps lower blood cholesterol levels. Some examples of soluble fiber are lentils, oatmeal, citrus fruits, barley, apple, etc.
Insoluble Fiber – As the name suggests, insoluble fiber does not combine with water and add to it as a bulky agent and contribute to a strong digestive system. Hemicellulose, cellulose and lignin are fibers that are found in cell walls. Insoluble fiber increases the size of stool and increases the rate of passage of food through the digestive system. It maintains its consistency without mixing with water. Insoluble fiber prevents constipation. Food made with whole wheat flour, wheat bran, brown rice, cauliflower, potatoes, tomatoes and cucumber. Some foods, like nuts and carrots, are good sources of both types of fiber.
High fiber foods:
All bran – 12 g
Sunflower seeds – 3 g
Flaxseed – 6 g of fiber (20 g).
Almonds – 4 g (23 almonds)
Barley – 17.3 g.
Buckwheat – 10 g.
Green peas – 4 g
Lentils – Arhar Dal, Toor Dal, Masoor Dal – one cup contains 15 g of fiber.
Black beans – 8.7 g
Broccoli – 4.7 g of fiber.
Walnuts – 6.7
Carrot – 2.8 g.
Oranges – 2.2 g.
Pumpkin: 2.5 g of fiber in a cup.
Spinach – 2.4 g.
Pear – 3.1 g.
Sweet potatoes – 8 g of fiber.
Avocado: 10 g.
Pistachio: 3 g.
Pecans – 9.6 g.
Sweet corn – 2.0 g.
Apples – 4 g (one apple)
Banana – 3.1 g (one banana)
Cherries – 3 g.
Figs – 12 g.
Grapes – 3.9 g.
Kiwi – 2.1 g.
Olives – 1.5 g.
Peaches – 1.5 g.
Oatmeal – 7.5 g
Plums – 1.4 g.
Raspberries – High in ketones, 8g of fiber in one cup.
12 Practical Tips to Add More Fiber to Your Diet for Weight Loss:
1. Add seeds like pumpkin (18g fiber / 100g) and sunflower seeds (9g / per 100g) to your breakfast: when you add a handful of these seeds you will get a good amount of fiber and also saturated fat which will promote weight loss Increase process. These seeds are also high in protein and a great way to start the day.
2. Eat a plate of salad before lunch and dinner: When preparing your salad, do not peel the skin off of cucumbers as it is very nutritious and high in insoluble fiber, as well as beta-carotene and other antioxidants.
3. Keep the skin of the fruits like apple and pear to preserve the fiber content.
4. Include whole grains – buckwheat, millet, quinoa, foxtail millet – in your daily diet. These millet and whole grain products are high in fiber and can easily replace white rice.
5. Replace gluten-rich flours with oatmeal: Oatmeal is a readily available source of fiber, and you can replace a majority of the flours / atta with oatmeal flour.
6. Add chia seeds to your yogurt: Chia seeds are a very popular superfood, but did you know that they contain up to 10g of fiber in just two tablespoons and cover about 40% of the recommended daily allowance. Add chia seeds to yogurt or dips, including salads.
7. Stop juicing your fruits: Although fruits are powerhouses for vitamins and nutrients, they can add more calories and less fiber when compared to eating whole fruits. So stop juicing your fruits, consume them as they are.
8. Nuts when you are hungry: Take a small pack of nuts such as almonds, walnuts and pistachios with you and eat them when you are hungry.
9. Switch to whole grain breads instead of white bread: If you can't go without bread, switch to these healthier options, and whole grain breads are one of them.
10. Sprinkle nuts on top of oatmeal: If you start your day with an oatmeal-rich breakfast, don't forget to sprinkle some nuts and seeds for the added benefit of fiber.
11. Snack on Raw Vegetables: Fancy a snack – grab a raw carrot or cucumber and snack on it.
12. Add barley to the soup: Barley is a good example of insoluble fiber that won't dissolve in water. It is high in beta-glucan, which lowers cholesterol and regulates blood sugar levels. Include barley in your vegetable soups for a good dose of fiber in your daily diet.
What is the best bread for weight loss
32 high fiber foods for weight loss