Follow a high fiber diet plan, and weight loss will come naturally.
Learn the important role that it plays in your health, and how to strategically eat fiber-rich foods to improve your digestion.
Once you discover the basics about the two types, and where to get them, you will never approach a meal in the same way. Armed with this knowledge you will be able to beat cravings and keep your calories low.
What is fiber? It is an indigestible carbohydrate that comes from plant sources. It provides the structure and bulk to any plant foods.
Since it is indigestible, it does not contribute to your caloric intake, and, instead, passes straight through the intestines. If you plan on eating fiber to lose weight, here are the foods to choose from:
- Nuts and seeds
Make these wholesome foods the focus, or entirety, of each meal. Here are examples of healthy meal plans for starting on your new diet:
- Fruits, such as apples, pears, mangoes, plums, papayas, grapes, blackberries, blueberries, strawberries, kiwis;
- Cereal with almond milk
- Toast and fruit bowl
- 1-2 Pieces of fruit (apples, bananas, etc.)
- Dried fruit (raisins, etc.)
- Black beans and rice
- Soup and potatoes
- Leftovers from dinner
- See lunch options
- Steamed vegetables
- Potatoes, rice, or pasta
- Beans (lentil, black, white, navy, etc.)
Stick with fiber-rich foods to keep your calorie intake down. First, the bulk provides a sensation of fullness. Feelings of hunger are quickly abated with a full stomach. Get enough calories to have energy throughout your day, but choose low-fat options to reduce any excess in your diet.
By weight, low fat, high fiber foods, have fewer calories. You can eat more and still lose weight. Unprocessed carbohydrates are four calories per gram, as is protein.
Fat is nine calories per gram, so more than twice as many. It is always smart to fill up on low-fat carbohydrates. But, since processed carbohydrates have had the fiber removed, it’s always best to avoid them.
Vegan Options are Safer
Fiber-rich foods are all vegan because animal products contain none. Animal products, including dairy and eggs, are made up entirely of fat and protein. Only fruits and vegetables are a source of fiber and carbohydrates.
Some dieters enthusiastically avoid carbohydrates, but their enthusiasm is misguided because they miss out on many of the related health benefits. A high fiber diet plan is the secret to comfortable and easy weight loss.
Learn the two types, know where to find them, and at what times you should eat them for your own benefit.
Type 1: Soluble
Soluble fiber absorbs water, creating bulk. It gives your stomach’s muscles something to press against, allowing the bulk to pass through your intestines.
On it’s way out, it sweeps your colon clean, picking up any extra degree on its way through. Soluble fiber can be found in:
Type 2: Insoluble
Insoluble fiber is what people think of “roughage”. It gently irritates the colon walls, causing the muscles to contract, which pushes the bulk through your intestines.
Eating too much of this type can have unpleasant consequences. For delicate digestive systems, make this type a part of a meal instead of the whole meal. Insoluble fiber can be found in:
- Leafy green vegetables
- Broccoli, cauliflower
- Most grains
With a focus on fruit and vegetables, you will gain the benefits, along with plentiful vitamins, minerals, and hydration. A low fat, high fiber diet plan leads to weight loss naturally. Choose from the tastiest, fiber-rich foods to make the most of your daily diet.
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