A balanced diet and calorie control are very helpful for your weight loss or control plan. Even Eating certain foods can help you lose pounds.
Consume the recommended daily intake of fiber helps you stay healthy and lose weight. The best sources of fiber are whole grains, fresh fruits and vegetables, legumes (beans, lentils, chickpeas …) and the walnuts.
How does fiber help you lose weight?
Fiber-rich foods make you feel fuller longer. Fiber adds bulk to meals, but is low in calories. “In studies in which people are subjected to different types of diets, those with high fiber diets generally consume an average 10% fewer calories“, Publish the National Institutes of Health (NIH).
Studies have found that people with high fiber intake tend to weigh less. A small study published in the journal ISRN Obesity showed participants who increased the fiber in their diet until they reached 28 grams daily, they reduced their caloric intake from 250 to 350 calories per day.
Over the course of 4 weeks, the participants ate 1.5 cups of beans per day or other high-fiber foods such as fruits, vegetables, and whole grains. They lost between 3 and 3.75 pounds.
How much daily fiber should you consume?
The daily recommendations are 25 grams for women and 38 grams for men. Unfortunately, in the United States we eat an average of only 14 grams of fiber per day, according to NIH data.
“Unfortunately, many people tend to choose foods low in fiber. They go for bread or white rice. Most processed foods tend to be low in fiber, ”says Dr. Joanne Slavin, a nutritionist at the University of Minnesota.
The whole grains, fruits and vegetables, besides fiber are packed with vitamins and other nutrients, so they are the best natural sources of fiber.
What are the health benefits of fiber consumption?
Fiber helps control hunger and blood sugar. It can help reduce the risk of heart disease, diabetes, diverticular disease and constipation.
How to increase fiber intake?
The Harvard School of Public Health shares the following tips for increasing your fiber intake:
- Eat whole fruits instead of drinking fruit juices.
- Replace white rice, bread, and pasta with Integral rice and Integral products.
- Choose cereals have a whole grain as the first ingredient. At least 4 grams of fiber and less than 5 grams of added sugar.
- Eat raw vegetables instead of chips, crackers, or chocolate bars.
- Substitute meat for beans or other legumes two or three times a week in chili and soups.
Increasing your fiber intake will help you lose weight, control your appetite, and be healthier.
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