Losing weight seems like a tough task these days. No matter what we do, those extra pounds seem to embrace us lovingly and are too adamant to leave us. One possible reason for this might be we are not choosing our diet right. Whenever we are hungry, we tend to munch on a packet of biscuits or chips. These foods are extremely high on calories. They might give us an instant kick of energy but we again tend to feel lethargic in some time. We feel the urge to eat again. So the key to weight loss is to be a smart eater. And to be a smart eater means to choose the right kind of food. Make fibers an integral part of your diet if you want to lose weight. Fiber-rich foods fill you up faster and satiate your hunger for longer hours so that you don’t feel hungry often and eat calories in a controlled amount.
As per Tanya Zuckerbrot, R.D., author of The F-Factor Diet, "Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get.” A study on effective weight loss found out that people who consumed fiber double than the recommended amount lost about 4-6 kgs in a year which accounts for a healthy weight loss. A fiber-rich diet also helps maintain the lost weight and prevents putting on extra pounds.
Here are some reasons why you should choose fiber in your diet and make this your best snack option:
- Fibers keep you full for longer hours
- Fiber keeps weight in check.
- Fiber is good for gut health clearing bowels.
- Fiber improves the functioning of the heart.
- Fiber reduces the risk of heart diseases and diabetes.
The Dietary Guidelines for Americans recommend that women should consume atleast 25 grams of fiber every day while men should have 36 grams of fiber.
Here are a few fiber-rich foods that help you to lose weight.
It has a very high fiber content of 7.6 grams per cup that is way higher than many other fruits. It is also very rich in Vitamin C that improves heart health and lowers bad cholesterol levels.
Opt for a fiber-packed breakfast in the form of oatmeal. A cup of oatmeal contains 9 grams of dietary fiber that will keep you feeling full for a long time. After cooking it, top it off with chunks of fresh and dry fruits to increase its fiber and nutrient content.
Whole-wheat pasta –
If you are fond of pasta but have given it up since it is low on nutrients, swap it for whole-wheat pasta. The fiber content of whole-wheat pasta is 12 grams per cup as compared to the 4 grams per cup of white pasta.
Lentils are a staple in the Indian diet. Being extremely rich in fiber and protein, they make for a very wholesome meal for lunch or dinner. There are 16 grams of fiber content in a cup of cooked lentil.
Black beans –
With a power punch of fiber, black beans are a recommended choice when it comes to healthy weight loss with fiber consumption. As much as 8 grams of fiber is found in a half cup serving of black beans. A black beans soup for lunch or dinner keeps you full for longer hours.
Add fiber to your diet and embrace healthy weight loss.