Most diets that help with weight loss or just A healthy lifestyle encourages eating fibers, and they mention many health benefits like easing digestion and preventing diseases like diarrhea, and also lowering the risks of other diseases like diabetes and heart issues. So today we’ll learn in Fitness Garage about fibers and their link to weight loss.
How do fibers work?
Fibers are part of plant foods like vegetables, fruits, legumes, nuts, and seeds, Your body can't digest it, and they are divided into two types: insoluble fiber soluble, which helps food move through the digestive system, and soluble helps get rid of fat and also lowers cholesterol levels in the body, which helps you feel energetic for longer
Foods high in fiber have much fewer calories, And full of vitamins, and these foods include whole grain oats, leafy greens, and apples.
Why do we need more fiber to lose weight?
Most women don’t get enough fiber daily, and a woman should get at least 25 grams of fiber daily. It's better if it reaches 35 grams. You should check the fiber content in the product you buy, and the bread should have more than 3 grams of fiber per loaf, and we will learn more How to benefit from the fibers in whole grains, which are:
- Whole grains are made up of 100% full fibers, so you should increase them in most of your meals.
- You should reduce processed whole grain products and eat more natural ones, because processing makes the products lose a lot of fiber.
- Some products are made from many types of grains, and these are better than others.
Can you get fibers in tablet form?
Doctors only recommend them for those who suffer from Digestive system disturbances and problems But it's better to get fibers from veggies and fruits so you also get some vitamins and minerals with them.
A 7-day meal plan high in fiber
Whether your goal is weight loss or digestive health, this diet might suit you, and if your diet is low in fiber you can add some of these meals to it, and if you face issues like bloating or increased gas, it may be a sign that you’re not drinking enough water. The diet is:
Day one
- Breakfast: A bowl of whole grains like cereal or oats.
- Lunch: Have some fruit like kiwi, cherry, or fig instead of dessert.
- Snack: Eat popcorn instead of chips.
- Dinner: Put slices of bell pepper and broccoli next to your plate.
Day two
- Breakfast: Use whole wheat toast instead of white toast.
- Lunch: Swap bread for whole grain tortilla.
- Snack: Mix some grains with nuts.
- Dinner: Adding mashed potatoes to your dinner is a great addition.
Day three
- Breakfast: Eat a berry pie with whole grains.
- Lunch: Eat brown rice instead of white rice.
- Snack: A small carrot dipped in hummus salad.
- Dinner: Use oat pasta instead of regular pasta.
Day four
- Breakfast: Make a pancake from oat flour, cinnamon, raisins, and skim milk.
- Lunch: Try tortilla wraps instead of regular bread.
- Snack: Try a healthy smoothie.
- Dinner: Add pumpkin to the green salad.
Day Five
- Breakfast: Add some strawberries with cereal.
- Lunch: Put black beans on your salad.
- Snack: Eat some fava beans.
- Dinner: Cook chicken soup with some broccoli.
Day six
- Breakfast: Whole grain waffle with some berries.
- Lunch: Swap regular pizza for tasty eggplant pizza.
- Snack: Apple slices with almond butter.
- Dinner: Replace pasta with veggie pasta.
Day seven
- Breakfast: Add an orange to your breakfast.
- Food: Lentil soup
- Snack: Whole grain crackers
- Dinner: You can try quinoa instead of rice
The amount of fiber in foods
We need to know the amounts in foods to help you get enough to:
- Apple: 3.3 grams
- Whole grain pasta: 6.3 grams
- Brown rice: 3.4 grams
- Mashed potatoes: 4.7 grams
Fiber helps you lose weight, and you should pay attention to other vitamins and minerals. Always try to find solutions to health problems through nutrition in Fitness Garage Blog.
