Want to lose weight, then you need to lower the calorie intake but by preventing calorie restriction, burn more calorie without any extra effort, feel fuller longer time without eating much. There are many ways that can help in weight loss.
Among these some nutrients are said to be miraculous. But there is no such products or nutrient that has a quick fix for weight loss problem.
If you want to the best, not a magical way to lose weight, then you must think about fiber. Many prefer supplement or pills to lose weight but don’t get the required result. (1)
If you are still facing the weight gain issue, then you should also think about including fiber rich food.
Fiber is among the top nutrient required for good health as it affects total digestion, absorption and detoxification process.
There are many types of research done on it and found to be the most important nutrients that has much more benefits till now said.
It was said that including fiber improves digestion, but its benefits are not limited.
Know About Fiber
Fiber is nutrient as other. It is two type, Soluble, and Insoluble. Both nutrients are unique and have a different function. Both are unique.
Soluble Fiber: Soluble fiber is soluble in water. They dissolve and convert into a gel which increases digestion and absorption of nutrients. It is found to decrease the cholesterol level in blood.
Insoluble Fiber: Insoluble fiber is insoluble and provides roughage during digestion. It also improves digestion.
Insoluble fiber is not easily breakdown, so it helps to burn more calorie along with, it absorbs water to increase bulk.
Both fibers are equally important. For optimum health, we require both as it boosts metabolism.
For weight loss, we need to burn more calorie we eat. Eating fiber rich food
What Research Says About Fiber?
Fiber is most loved by researchers as it is among the most important nutrient that has much more benefits without nourishing the body.
Eating fiber doesn’t provide us single calorie but due to its extraordinary properties stays in controversy among researchers.
Weight gain is currently a big issue around the world. Today foods are dense in calorie but lower in nutrients. Due to this, fiber is mostly eliminated out of the diet.
There are many pills available that provide fiber. But eating these pill doesn’t give a result, those we get from natural foods. They are more active as compared to pills.
If you wish to get the real benefits, then you need to focus on eating healthy and natural foods instead of depending on any magic pills.
During studies, it was found that eating fiber suppresses the appetite as it keeps fuller for a longer time.
As insoluble fiber is hard to digest, it absorbs water and stays in the stomach for a longer time and keep the brain satiety level of fullness. So our brain demands extra foods which are responsible for food craving.
Just by including fiber rich diet we can keep ourselves away from craving.
It is found that the American diet contains the lowest amount of fiber, which can be said to nil.
They don’t get even half the fiber of RDA. Fiber and antioxidant-rich diet are replaced with calorie and only calorie.
A calorie is responsible for weight gain. As we know that a calorie is important, but over exceeding single nutrients is not a good option.
Fiber is found to end unwanted craving. It is also found that people who ate fiber burn more calorie without extra effort.
It is hard to break down fiber, but body utilizes more calorie. So there is a boost in metabolism, and more calories are used. So it directly helps in weight loss.
Why is Fiber most Important to Stay Healthy?
As I said earlier, there are many types of research done to improve the health of people through healthy eating. Due to degradation of eating habits, there is a call of emergency throughout the world.
It has created havoc as weight gain is not the problem our society is facing. Today disease like heart disease, cancer, Alzheimer’s and another degenerative disease is rising. It is due to sudden change in eating habit.
Earlier people used to eat natural foods cooked in the kitchen but today most of the people depend on packed foods. These packed foods are deficient in nutrients, and they provide the only calorie.
Due to this problem of obesity has increased widely within a few years. It was found that food lacks in fiber, which can help with weight loss and preventing many diseases.
People who eat a healthy breakfast and meal stays lean and healthy without any extra effort. Also, diseases like cancer, heart disease, Alzheimer’s, etc. is prevented to a large extent just by including fiber.
If weight loss is your first goal, then you must meet the required intake of fiber.
Without it you have to struggle for longer. Including it, you will alarm the metabolism to burn calorie as well as you will prevent life-threatening disease.
The fiber requirement for women is 25 grams while for men is 38 grams. But people eating 35-45 gram stayed healthier and protected from weight gain. Also, they ate less during the whole day. So craving for food also decreased. (2)
If you wish to follow a healthy diet then, don’t forget to include fiber.
Tops Foods Rich in Fiber
Green Leafy Vegetables: Leafy vegetables are quite rich in fiber. Along with fiber, it provides a good amount of other vitamin and minerals that are vital for health.
Including leafy vegetables is a sign of a healthy diet. So never miss it as we are constantly losing it from our diet.
Fruits: Fruits are another good source of fiber. Instead of rich in calorie, it provides a good amount of calorie. Apple contains a good amount of calorie along with other nutrients, but it also contains fiber which acts protection for health. Apple, orange, strawberries, etc.
Nuts: Nuts are quite rich in fiber. Nuts are a rich source of vitamin and minerals. Including some nuts in breakfast can fulfill some fiber intake.
Cereals and Beans: Cereals also contain weight loss nutrient like protein and fiber.
Tips to Include Fiber in Regular Diet For Weight Loss
As fiber is essential for health and plays leading role in preventing weight gain and also to lose extra weight, we need to plan how to eat. (3)
- Start your day to fiber rich diet. As a well-balanced diet, it is said to eat a healthy breakfast. A healthy breakfast comprises of food that provides every nutrient required. So it is important to include vegetables, fruits, cereals and whole grain in the diet.
- You should also eat whole fruits instead of fruit juice. Fruit juice loses its skin, which is loaded with fiber.
- While snaking you should eat nuts and fruits instead of eating packed foods.
- Avoid pills that provide fiber. Concentrate only on healthy eating. You will get fiber along with other essential nutrients.
Including fiber decrease the intake of calorie. Replacing calorie instead of fiber and other nutrients can promote weight loss.
Eating more fiber than requirement can quicken the weight loss. But you should also increase your water intake to prevent constipation.
Eating fiber-rich breakfast can prevent over-eating throughout the day. So leave outside by eating nutrient-rich fiber and you will be safe from weight gain issue.