How does a high fiber diet increase weight loss:
A high-fiber meal takes very long to be chewed, so you eat less. They also take a long time to digest, very slowly releasing sugar into the bloodstream, so you feel fuller for longer.
High-fiber foods also tend to have a very low calorific value, besides also being rich in antioxidants and micro-nutrients, which play a vital role in weight loss and helping you fight disease and infections.
What are the Benefits of a high-fiber diet:
Besides helping you keep your in check, high fiber foods have a host of other benefits. Your bowel movements are better regulated if you consume a high-fiber diet.
Eating foods high in fiber ensures that your blood sugar and bad cholesterol levels in the blood remain low, thus protecting your heart.
It has been observed that eating fibrous food is before a meal decreases the amount of food intake overall which helps you control your obesity and results in weight loss.
How to Increase fiber intake:
With these thoughts in mind, let us explore how we can increase our fiber intake through our daily diet.
1. Instead of drinking fruit juices, opt for eating the whole fruit. Eat the peel, where possible.
2. Start any meal with a portion of salad. This usually takes you 10 minutes to eat, so you can limit your intake of food by eating a salad.
3. Further, as you eat you will realize that it takes 20 minutes for your brain to realize that your stomach is full.
4. Refrain from eating refined flour, but choose whole grains such as whole wheat flour.
5. This means saying NO to biscuits, though you can eat oatmeal cookies and whole grain biscuits as they are high in fiber.
6. Add a dash of soaked almonds or walnuts, or flax seeds or fenugreek seeds to your meals to increase your fiber content.
7. Drink vegetable drinks or soups before a meal, and eat green leafy vegetables to enhance your intake of fiber.
8. Adding bran to your flour also increases its fiber content.
9. Opt for brown bread, whole grain pasta, cornflakes, and whole grain breakfast cereal.
10. You don’t have to sacrifice taste for health but use both judiciously so that you get the double benefit of good taste and good food.
While it is always great to increase the amount of fiber you consume daily, it is always advisable to check with your dietitian first. They will be able to guide you so that you get better results.