Weight loss: The food you need to eat MORE of to lose weight
- Dietitian.Lauren Hmede
- Feb 9, 2019
- 2 min read
Introduction:
We all know that adding fiber to our diet will help in weight loss plan. Fiber is satisfying, slow digestion and has low glycaemic index. Moreover fiber is a bulking agent that take up space inside stomach so make less space available for other food. Fiber has been linked with lower risk of heart disease, diabetes and strokes. Finally fiber is important to maintain healthy microbiome environment.
Which foods contain fibre?
Bread
Choose whole wheat bread to maximize fiber intake.
Fruit
You can switch sugary yogurt for fruits. You can enjoy fruits and vegetables without peeling to enhance fiber intake.
Nuts
Unsalted nuts, seeds – such as chia seeds, sunflower seeds and poppy seeds – and dried fruits are all typically high in fibre and can boost your fibre intake when baking and snacking too
Oats and some cereals
You need to choose wholegrain cereal such as wheat biscuits or porridge, then top with seeds, chopped nuts and fresh fruit. You can enjoy wholegrain or brown toast with peanut butter and fruit such as berries.
Pulses
Cooked lentils as soup can boost both fiber and protein intake.
How to get your daily recommended amount of fiber which is equal to 30 grams daily?
Here is a sample menu to get 30 grams of fiber daily:
Breakfast (7g fibre) two wheat biscuits, 200ml almond milk and topped with one small banana and a small handful (25g) of chopped walnuts.
Snack (2g fibre) one medium apple
Lunch (11g fibre) Sandwich made with two medium slices of wholemeal bread, a handful of salad leaves and 125g of falafel
Snack (5g) Handful (80g) of carrot batons with a quarter of a tub of hummus
Evening Meal (5g) Fajitas made with one tortilla wrap with chicken, a pepper and half an onion
Sources:
https://www.self.com/story/high-fiber-foods-for-weight-loss
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