Fiber itself will not help you lose weight fast and control your appetite. But fiber, in combination with a healthy diet and plenty of exercise can lead you to a trimmer waistline and help you fight some common diseases associated with being overweight.
Fiber occurs in two forms, soluble and insoluble fiber. Both are important nutrients to include in your diet. Soluble fiber is quickly broken down by water, while insoluble fiber is not and travels through your system “cleaning” it out. One reason why fiber is so effective in weight loss is because it takes longer to digest and leaves you feeling full. Fiber rich foods are low in calories and contain plenty of water leading you once again to feeling full.
So chewing on a carrot or piece of celery will help me lose weight? Yes!
Fiber rich foods like vegetables take longer to chew therefore giving allowing our bodies to catch up and reach a feeling of fullness. Due to the water content found in fiber rich foods, we have more fluid in our stomachs making us feel fuller for longer periods of time. This is a good thing because we will not have the desire to eat more after consuming a snack or meal with plenty of fiber.
Here is a list of some high fiber foods you can enjoy:
Fruits
Raspberries- a one cup serving has 8.0 grams of fiber
Pear (with skin)- 1 medium pear provides 5.5 grams of fiber
Medium Apple with skin- 1 medium apple provide you with 4.4 grams of fiber
Banana and orange- 1 medium banana or orange gives you 3.1 grams of fiber
Vegetables/Beans
Peas (cooked)- 1 cup of cooked peas gives you a whopping 8.8 grams of fiber
Broccoli- 1 cup of boiled broccoli gives you 5.1 grams of fiber
Sweet corn (cooked)- 1 cup of cooked sweet corn gives you 4.2 grams of fiber
Potato with skin (baked)- 1 medium potato baked with the skin gives you 2.9 grams of fiber
Lentils (cooked)- 1/2 cup cooked lentils gives you 6.6 grams of fiber
Navy Beans (cooked)- 1/2 cup cooked navy beans gives you 9.5 grams of fiber
Other foods
Bran Flakes- ¾ of a cup gives you 5.3 grams of fiber
Oatmeal (cooked)- 1 cup gives you 4.0 grams of fiber
Black Beans (cooked)- 1 cup of black beans gives you 15.0 grams of fiber
Almonds- 1 ounce of almonds gives you 3.5 grams of fiber
So next time you are reaching for a snack pick a fruit ,vegetable or other high fiber food to help curb your appetite. This will help you lose weight fast and maintain that weight loss for years to come.
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