It’s easy to lose weight now. Yes, you read it right! You don’t have to remain hungry and food deprived to slash down the extra calories. Read this article to learn about some healthy weight loss tips.
Your body needs calcium for bone formation, vitamin C to ward off colds, and other essential nutrients to perform its basic functions. However, when it comes to losing weight, the dietary information becomes somewhat more complex. The mighty trilogy of nutrients, including protein, carbohydrates, and fat, gets most of the attention, but it’s getting much clearer that fiber should be the fourth leg of the nutritional table.
Does fiber helps you lose weight, or can fiber help you lose weight? If so, how much fiber per day to lose weight? These are some common questions that overweight individuals often ask themselves.
High-fiber foods not only help lower your risk of cancer, heart attack, and high blood pressure, but they also keep you full and help you burn calories you consume every day.
Explore the high-fibre foods list to lose weight, fiber-friendly strategies to lose weight by eating more.
Flaxseeds – Fiber Payoff: 2.8 grams per tablespoon
A single tablespoon of these ultra-powerful seeds provides nearly three grams of fiber, keeping you full for just 55 calories. In fact, flaxseeds are one of the greatest plant sources of omega-3 fats, which help decrease inflammation, stabilise mood swings, and prevent heart disease and diabetes. Flaxseeds have an interesting low smoke point, so they are not recommended for cooking, but they make a crunchy addition to smoothies, salad dressings, and yoghurt.
Almonds – Fiber Payoff: 3.5 grams per ounce (about 28 nuts)
One ounce of this nutritious nut serves up 15 per cent of your day’s fiber requirement. Moreover, almonds are a wonderful source of magnesium and iron, nutrients most people don’t get in sufficient amounts. To incorporate them into your diet, add them to your yoghurt and oatmeal or eat them individually as a hunger-dismissing snack.
Fresh figs – Fiber Payoff: 7.4 grams in four big fruits
To benefit from their fibre content, you’ll need to eat the whole fruit. You can chop up fresh figs and add them to oatmeal or Greek yoghurt, along with some honey, cinnamon, and slivered almonds, to savour your palate. Or else, you can eat them solo as an immediate, on-the-go snack to gratify your sweet tooth. Four large fresh figs will cost you 189 calories.
Blackberries – Fiber Payoff: 7.6 grams per cup
Blackberries make you rich with the goodness of antioxidants. They not only help fight off diseases, but also contain more fiber than most other fruits. What’s more, every cup of blackberries fulfils fifty percent of the day’s vitamin C, which can help lower cholesterol levels and boost the health of your heart. You can sprinkle a few of them over your morning oats, add them to salads, blend them into smoothies, or eat them raw to reap the benefits.
Raw avocados – Fiber Payoff: 9.8 grams per cup, sliced.
Avocados not only pack a good dose of fiber but also contain more potassium, a nutrient that helps banish bloating, than a banana. This well-rounded fruit is also rich in heart-healthy monounsaturated fats and vitamin K, a nutrient that helps build strong bones. Reap the benefits by throwing a few slices onto your afternoon salad or sandwich. The combination of fiber and fat is sure to keep you satiated until supper.
Cooked navy beans – Fiber Payoff: 19 grams per cup
They’re delicious, economical and jam-packed with hunger-dismissing fiber and 15 grams of muscle-building protein. What could be a better way to lose weight than this? You can add them to soups and chillies, or serve them on sprouted whole-grain toast mixed with olive oil, rosemary, and garlic as a savoury snack.
Unprocessed wheat bran – Fiber Payoff: 28 grams per cup
Being low in calories, rich in muscle-building protein, and brimming with bloat-banishing fiber, wheat bran is certainly a nutritional victor. It is made from the thick outer hull of wheat grains. It’s a slimming snack that adds a sweet, nutty flavour to home-baked muffins, waffles, pancakes and breads. It also makes a good addition to cold and hot cereals. If you’re really looking forward to boosting your dietary fiber, consider consuming it solo, in the form of porridge, with a sprinkling of cinnamon and a drizzle of honey.
Conclusion:
Fiber makes you feel full and keeps you satiated. Incorporate these fibre-rich foods into your diet and follow simple weight loss tips without starving yourself. Consume fewer calories than you burn and lose weight. It’s that simple.
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