Fiber: Foods That Can Help You Lose Weight

If you are thinking about starting the process of losing excess kilograms soon, you probably know very well that a restrictive diet can be really difficult to follow. Some of us find it difficult to withstand more than a few days. However, there is a strategy that really works: add small portions of fiber- based foods to your meals .

Rather than eliminating food from your daily eating plan, this is an effective option that comes to your aid. Fiber aims to increase the effectiveness of your diet by accelerating your body’s metabolic processes.

In this case, fiber is an invaluable aid in the weight loss process, because it not only makes us feel full, but also “absorbs” fats and sugars, and thus reduces the level of “bad” cholesterol (LDL) in the blood.

You only need a small amount of fiber per day to lose weight. This is exactly how you should start with your new eating plan, by introducing more and more fiber into it in small increments.

The problem is that if you suddenly start eating fiber in large amounts, your body will reject it, leaving you with an unpleasant feeling of bloating, gas and stomach ache.

What are the benefits of fiber?

A diet rich in fiber-rich foods will help prevent many diseases. You won’t have heart problems, high blood pressure, cancer or strokes. What’s more, you will also avoid type 2 diabetes. Additionally, your blood sugar level will remain stable.

Many people tend to think that high-fiber foods are tasteless. However, their taste depends only on how they are prepared. There are so many options to serve high-fiber foods that completely new combinations of these will allow you to enjoy both the flavor and the aroma. And in many cases, even at a low price.

These products contain many of the nutrients we need to get our dream body and active mind. Fiber is just one of them. They will give you the necessary boost of energy, thanks to which you will be ready to face the hardships of everyday life.

Two types of fiber

Fiber generally comes in two forms: soluble and insoluble. You should keep this in mind when adding the right foods to your diet. A popular rule is that you should consume similar portions of both types of fiber.

Soluble fiber

The most popular foods that contain high-soluble fiber are citrus fruits, such as oranges and lemons.

Insoluble fiber

Such fiber is beneficial for our brain and mind. It provides us with a feeling of satiety and contentment. We can find fiber that is insoluble in vegetables, whole grains and wheat, for example.

Tips for establishing the right fiber diet

Any changes you start to make that affect your body must be steady and slow. Nothing should happen suddenly. You should plan your diet carefully to get positive results and prevent any undesirable effects, and then follow it scrupulously.

If you follow the tips described below, you won’t have to regret the mistakes you made earlier:

• Add fiber-enriched foods to your diet gradually. In this way, the stomach can adapt to these changes. If you suddenly change your diet, the first few days will be filled with negative consequences, such as gas, painful cramps and abdominal pain, and gas.
• By gradually adding fiber, you will be able to prevent these annoying problems.
• You should drink plenty of fluids throughout the day so that your body can absorb all the fiber it gets with food. Aim for at least eight glasses of water a day. Remember that your goal should be to maximize the benefits of the fiber you eat.
• Take an example from the classic food pyramid and eat plenty of fruit, whole grains, and vegetables.
• Add five to nine servings of fruit and vegetables to your menu every day.

• Also, eat pieces of real, fresh fruit and vegetables, not just juices and preserves.
• Nuts and beans are great sources of fiber. Eat them three to five times a week. Replace the meat with these foods and add them to your salads.

The five foods with the highest fiber content

The number of foods that can provide you with plenty of fiber in your diet is simply endless. Here we will list the five most important of them for you to remember easily:

1. Vegetables

If there is one food group that can provide the amount of fiber and other nutrients our body needs – that is the vegetable group. Vegetables should not be missing from your diet.

In addition, they help cleanse the body of all toxins that sometimes make it difficult to lose weight.

Forest fruits

These fruits are invaluable help for your health. They are rich in antioxidants and will help you reach your target weight more easily. Forest fruits are rich in fiber and make an excellent option as an addition to salads. You can also eat them between meals as a snack.

Some options you can include in your diet include:

• Blackberries
• Raspberries
• Strawberries
• Strawberries
• Grapes (yes, we know they don’t quite fit the forest fruit group, but they also contain a lot of fiber!)

Specifically, the trick is to eat whole fruits because they are almost full of fiber. In this way, they regulate blood sugar levels and reduce any discomfort that may result from flatulence. Whole fresh fruit (not processed form, such as juiced or blended as sorbet) is an important part of any weight loss diet.

Peanuts

They provide a good amount of vitamin E and are one of the most fiber-rich foods you can find in the store. Nuts give us a lot of energy and make us feel full and satisfied.

The best varieties of nuts you can choose are:

• Almonds
• Hazelnuts
• Italian nuts
• Peanuts

Beans (and other legumes)

Beans are a great source of fiber and protein, which are an essential combination for your body to keep it functioning without any digestive discomfort. Combine the beans with high-carbohydrate whole grains, such as rice noodles or whole grain flour.

Thanks to the inclusion of fiber-containing foods in your diet, you will not have to follow such a restrictive diet. Just add it gradually to your diet and you’ll feel full sooner.

You can find fiber in most of the grocery stores in your typical grocery store, and as long as you know how to organize your daily diet, you will begin to feel more satisfied with your meals, and you will also not feel so hungry.