Adding more fiber to your diet is perhaps the best way to lose weight, Lose belly. Losing weight or maintaining a healthy weight is vital to promote healthy heart functioning and to prevent the risk of many diseases such as diabetes, cancer, and osteoporosis.
Most of us know how difficult it can be to lose weight. From cutting back on your favorite foods to trying a number of exhausting diets, weight loss is no joke. Fortunately, effective weight loss isn’t meant to be too hard. It’s about creating balance, replacing foods your body doesn’t need with nutritionally dense varieties and yes, adding a lot of fiber!
One study published in the journal, Annals of Internal Medicine, showed that taking at least 30 grams of fiber every day can help individuals lose weight effectively, lower their blood pressure and improve the body’s insulin response.
A study conducted at the University of Massachusetts Medical School compared two diets amongst 240 volunteers. One group followed the AHA (American Heart Association) diet which involved having more fruits and vegetables, fish, lean, protein, high fiber foods and cutting back on sugar, salt, alcohol, and fat. The other group was given only one goal: have 30 grams of fiber every day. Exercise wasn’t part of the recommendations in both groups and all participants had metabolic syndrome, which means they had high blood sugar, high blood pressure, and high cholesterol. They were all overweight. These health issues increase the risk of heart disease, diabetes, stroke, and cancer.
Both groups showed a positive response to their diets. They lost weight, improved their insulin response and lowered their blood pressure. The AHA diet group lost more weight of an average of 5.9 pounds and the high fiber diet group lost an average of 4.6 pounds.
Even though the AHA diet triumphed, the study showed that one change i.e. increasing your fiber intake can, in fact, help you lose weight. Having more fiber and following other healthy dietary habits such as reducing your sugar, salt, and fat intake and having more real foods while being physically active can help you reach your weight loss goals more easily.
How to add more fiber to your diet?
This step is not only easy, but it’s also delicious. You can find fiber in almost all whole grains such as brown rice and quinoa. High fiber cereals and oatmeal are great sources of fiber and can be combined with other high-fiber sources such as berries and bananas.
A salad made with a combination of nuts, kidney beans, chickpeas, seeds or crunchy vegetables is a great way of having more fiber for lunch. Brown rice with lentils or chicken is another great lunch idea! Look for opportunities to add more fiber to your diet. Foods rich in fiber are often extremely low cal and are super filling so you’ll end up having less anyway. Whole fruits and vegetables, nuts and seeds, berries, bananas, banana muffins, dried fruit, hummus are great additions to a healthy snack time.