Every nutritionist suggests you improve your fiber intake, particularly because of the role it plays in aiding with fat loss, reducing the risk of coronary heart disease and cancer. It plays a key role in digestive health and creating a sense of fullness, which essentially means that enough fiber can help you lose weight!
Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods – not foods that tout “added fiber” – is the best way to increase your fiber intake. Most people consume less fiber on a daily basis. The simple act of increasing your intake of fruits and vegetables each day can boost your fiber intake.
Fiber Can Boost Fat Loss & Help You With Weight Issues
Fiber intake is one of the most natural ways of reducing high cholesterol levels in the body. If you have diabetes, consuming the right amount of fiber can actually allow you to eat a variety of food that otherwise, you would not be allowed to consume. Fiber manages blood sugar levels effectively.
Fiber deficiency is one of the main reasons why people get constipated and we all know that constipation is bad, it leads to toxic build up, sickness, fat gain and has links to colon and other cancers.
One of the reasons we are consuming less fiber is that various food processing methods can strip fiber from the food. This is why packaged foods are bad for us. If the food label has less than 2 grams of fiber, don’t buy it. It will create havoc with your blood sugar levels and that in turn leads to fat gain.
Another reason people are consuming less fiber is that they don’t consume enough fibrous carbs. The main source of carbs should be fibrous. Fibrous carbs typically have very low carb content. Their inherent high fiber brings about a very moderate insulin response, thus making them an ideal fat loss food. The best sources of fibrous carbs include the following:
- Broccoli
- Lettuce
- Cabbage
- Cauliflower
- Mushrooms
- Green beans
- Onions
- Asparagus
- Cucumber
- Spinach
- All forms of peppers
- Zucchini
- Cauliflower
- Popcorn
- Apples
- Oats
- Brown rice
- Whole-wheat pasta
- Lentils
Beans are also a great source of dietary fiber, rich in protein and keep you feeling full for a longer time. It’s the same with fruits and nuts and they must form a part of one’s daily diet. Psyllium husk (Isabgol) is fantastic fiber for your body. It detoxes, pulls away cholesterol and fat globules from the body. As always, it should be consumed in moderation.
Grains obviously have fiber, but not as much as you think. A slice of white bread may contain only 0.5 grams of fiber, whereas a slice of whole wheat may contain 2 grams per slice. Compare those numbers to a cup of kidney beans containing 17 grams and a cup of berries containing 8 grams.
Fiber is critical to good health and belongs in every weight-loss protocol. It’s time to make a serious effort to put more fiber on your plate!
We hope this article helps you. Do let us know your thoughts in the comments below. For more on fiber and fat loss, check out Healthy Reads or reach out to a GOQii Coach for the right guidance and motivation by subscribing for Personalised Health Coaching here: https://goqiiapp.page.link/bsr
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With the monsoons here in full swing, most of us worry about getting sick with an infection. With the weather change, the virals in the air also start reacting. The side effects of cold, fever, viral and sore throat get rampant with drastic changes in weather. A strong immune system will help you recover quickly and mostly without the need for medication. The lower your immunity, the longer the healing process and you may have to resort to antibiotics.
Do you eat food peacefully or with worry on your mind? Do you exercise happily or with worry on your mind? Do you also go to bed worried? Are you low on energy through the day and only the thought of outside food or entertainment can cheer you up? Are you unable to overcome worry?
Most of our obstacles to weight loss and health are mental in character. You might say, “mine are not mental, they are real”, perhaps so, but your attitude towards them is clearly mental. “Worry” is the most subtle and destructive of all human diseases. Through “worry”, we have the dangerous ability to manifest diseases, stress, failure, defeat, anger, frustration and depression.
Take a paper and write down all the things that you have and are grateful for. This should come from your heart. When you are done with this, your problems and insecurities will suddenly seem less. When you begin to eliminate worry, your energy levels automatically increase.
There has never been a single talk session that I have done and left without learning something new from the state, country or participants. On a trip to Kolkata, I learnt about this amazing drink made of roasted gram flour or what is popularly called in Northern India as “Sattu”. One of the participants in my session enlightened me about a drink made from ‘Sattu’ that the locals drink, that keeps them high on energy and healthy through the hot summer months.
