If you are obese and are trying to lose weight, then fiber rich foods can help you. It can fill you up without actually doing so. Your regular diet consists of carbs, proteins, fats, etc. but unlike others, fiber makes you feel full while you actually aren’t. It prevents you from eating more. So, how does fiber helps in weight loss? Continue reading to know more.
Weight Loss:
We eat same amount of food daily what so ever may be the food we eat. If you choose to eat fiber and water rich food items like fruits, salads, etc. instead of those with no fiber which contain carbs and fats, you are still going to eat the same amount of food like every day you do but here there’s a huge difference in the number of calories you are consuming.
You’ll find fruit sauces and fruit juices in the market with added fiber. If you eat a whole fruit before having your meal, you are more like to eat 15% less calories than if you drink a packaged fruit juice with added fibers. This means whole fruits work more than the packaged drinks with added fibers.
It’s not just fibers that work for weight loss. You are going to chew a whole fruit that stimulates the senses since it takes more time to eat it. It’s satisfying than drinking beverages.
At Breakfast:
Breakfast is essential for weight loss. Many dieters and popular dieticians recommend taking cereals as breakfast. Make this your regular ritual since these high fiber content help losing those extra pounds. People who consume more carbs and fibers weigh less than those who eat more carbs and fibers.
How Much Is Needed Per Day?
Men need at least 38g while women need 25g of dietary fiber per day. Most of the people usually take half of the required amount when not on diet and they take even less than half when on diet especially low carb diets. If you consume 35g to 45g of dietary fiber every day, you’ll less hungry for sure.
This also doesn’t mean you eat more than required or more than limit. There’s always a maximum limit to everything.
Types of Fiber:
There are various types of fibers like based on solubility, there are two types which are soluble and insoluble fibers. This based on its solubility in water.
Dietary fibers are the fibers found in food while functional fibers are the fibers added to the packaged foods.
All these types are healthy but dietary fibers from whole foods are mostly known for weight loss benefits since they are low in calories.
Consume all these types of fibers to get all the benefits from them.
Add to Your Diet:
Fibers should be added slowly to the diet in order to avoid gas and bloating. Your body needs some time to get used to this change. Plenty of liquids like water and juices are best while you increase fiber consumption.
Prefer whole fruits over juices and get more veggies for your main course. Starchy salads are a big no and vegetable salads are good.
Vegetable based broth soups are quite healthy and taking them just before your meal is preferable. High fiber rich cereals in your breakfast will a good start for the day. Try topping them with fruits and low fat dairy foods.
Beans, nuts and seeds help in weight loss. Portion size for nuts and seeds should be small since they are filled with calories and fibers.