Diet is an option for people who wish to drop weight. However, committing to a strict diet is very difficult to do and has a variety of health risks. So, is it possible to lose weight quickly without a diet that is too strict? What foods should be consumed? Find Healthy Foods High In Fiber To Lose Weight List !
The best thing we can do to get the ideal body is changing the lifestyle for the long term and sustainable. Sometimes, life does require us to get instant results, including when it comes to losing weight. Check out more about this article.
What is fiber?
Fiber is a carbohydrate found in plant foods such as vegetables, fruits, and whole grains. Contrary to other carbs, fiber isn’t readily broken down and digested by the human body. Therefore, fiber will precisely dilute and smooth the digesting system easily without causing an increase in blood sugar levels.
This is why fiber can generally help lower cholesterol, prevent constipation, and overcome various digestive problems.
Types of fiber
Fiber is divided into two kinds, namely soluble fiber, and insoluble fiber. Here are the differences and explanations:
As the name implies, insoluble fibers can not dissolve in liquids. These fibers serve to help prevent constipation. Typically, this type of fiber is found in grains, whole grain cereals, and vegetables such as carrots, celery, as well as tomatoes.
Water-soluble fiber will absorb liquid so that its form will thicken in your digestion. These fibers help control sugar levels in the blood and reduce cholesterol. This type of fiber can be found in wheat porridge, legumes, apples, berries, and pears.
Having a disorder that occurs on the List Of Foods For a Kidney Disease Diet is one way to overcome a disease so as not to get worse.
How can fiber lose weight?
Fiber helps reduce weight by making us feel full without eating a lot of calories. Fiber stimulates receptors that inform the brain that it is time to quit eating.
In this case, fiber does not work alone, fiber needs enough water intake to move through the digestive system. Besides, consuming eight glasses of water per day also helps fight hunger. In addition to controlling thirst, water can also provide a feeling of fullness.
Things to keep in mind, if you plan to do a diet high in fiber, do it gradually. It is intended so that the body can adjust. Abdominal discomfort, cramping, even diarrhea can be a side effects if you do this diet excessively.
Studies from the American Heart Association show that people who multiply the portion of fibrous foods in their diet without reducing the portion of other foods lose as much weight as people on low-fat diets. From the study, it can be concluded that people who consume more fiber tend to have healthier body weight.
The Right Amount of Fiber Intake
Adult women should consume at least 21-25 grams of fiber daily, while adult men are advised to meet 30-38 grams of fiber a day. Meanwhile, the average amount of fiber needs for children and adolescents is at least 15 grams of fiber every day.
How is the right portion of food to lose weight?
- Breakfast ration: 20% of total calories.
- Lunch ration: 30% of total calories.
- Dinner ration: 25% of total calories.
Is it permissible to eat white rice on a diet?
Whether on a diet or not, white rice intake should still be maintained. Because white rice contains carbohydrates and sugars is quite high. Its caloric content is also relatively high. This can make the calories in the body so accumulate and ultimately make the weight gain.
How many spoonfuls of white rice for the diet?
The problem is full only rice makes the body less fiber and quickly hungry again. Preferably when eating, set the portion of rice to only 5 tablespoons and complete with a minimum of two side dishes.
Healthy Foods High In Fiber To Lose Weight
Choose the most natural foods and do not go through too many processed processes, the higher the fiber. Besides, all fruits and vegetables contain fiber, most of the fiber is contained in its skin. That means eating apples, pears, grapes, and guava with better skin. Provided that you have cleaned and washed the fruit thoroughly.
Here are some types of foods that can be consumed to do a diet high in fiber:
Fresh fruits and vegetables
One medium-sized apple contains two grams of fiber. Eating at least five servings of fresh vegetables and fruits per day can meet your daily fiber needs. In addition to fresh fruits, dried fruits also offer a good fiber content. For example, a cup of raisins can supply 6-7 grams of fiber.
Available in a type of pasta or bread labeled wheat. Prioritize food products and not white bread. Eating oat porridge (Hartmut) in the morning on the breakfast menu is a good habit. Oatmeal porridge contains a lot of fiber that is good for digestion. Meanwhile, white rice doesn’t offer enough fiber.
About 200 grams of baked beans contain 7 grams of fiber. Almonds contain more fiber than other types of nuts.
Oatmeal contains beta-glucan, which is a special type of fiber that has a very strong cholesterol-lowering effect and can also improve immune system function.
Oatmeal is a good mixture of soluble fiber and insoluble fiber. Soluble fiber is a sort of fiber that reduces blood glucose. While insoluble fiber can help keep digestion running smoothly.
Bananas contain nutrients high in calories so it is less desirable for dieters, but on the other hand, bananas also contain high fiber so they can be useful to control weight.
Besides, bananas are also enriched with potassium, an important mineral for lowering high blood pressure. Bananas contain fiber as much as 0.6 grams per 100 grams of ingredients.
One of the foodstuffs that have a high content of vegetable protein is soy. This red meat substitute food source is a mandatory diet menu for those who want to lose weight.
This is because soy is very low in calories but high in fiber. Soy helps us to be full longer because of the fiber and protein content in it, so it can nourish the body from the inside that makes us not easily hungry.
Papaya can smooth the process of disposal of residual metabolism or avoid constipation. Papaya enzymes can also break down foods containing proteins until various amino acid compounds are formed that eliminate the formation of unwanted ingredients due to imperfect digestion. Papaya contains fiber with a content of 1.3 grams per 100 grams of ingredients.
Potatoes are dense food with fiber. In potatoes, there is no fat, sodium, or cholesterol content. Potatoes are a food source that provides 45% of the need for vitamin C, a high enough amount for the size of tubers.
Besides, potatoes also have a higher potassium content than bananas. To optimize the benefits of potatoes, it is best not to be served in the form of fried foods because the caloric content will be higher.
Brown rice is often used as the main menu for weight-loss dieters because it is very rich in fiber soluble fiber in brown rice plays a role to relieve constipation and launch bab (defecation).
Each cup of brown rice contains 3.5 grams of fiber or about 14% of your daily fiber needs. Brown rice also contains high iron, making it suitable for those who need blood-boosting foods.
Fruits are a good source of fiber. According to nutritionists, raspberries, blackberries, and elderberries are the best sources of dietary fiber. This berry family contains essential nutrients, including minerals, antitoxic, fiber, and vitamins.
Green vegetables are a food source rich in iron, beta-carotene, and fiber. According to nutritionists, green vegetables such as spinach, are the best source of fiber.
This fruit that has a smooth texture contains a variety of essential nutrients, including pectin which is beneficial to reduce cholesterol in the body. One medium-sized apple contains 4.4 grams of fiber. It is recommended to consume organic apple pesticide-free.
Avocado is beneficial to prevent anemia, beauty therapy and helps regenerate red blood cells. This type of fruit also contains a lot of fiber so it can be used to smooth the digestive tract and prevent constipation. Avocado contains approximately 2 grams of fiber for two tablespoons, while one avocado contains about 10 grams of fiber.
Cabbage contains a variety of essential nutrients including fiber and antioxidants. One bowl of cooked cabbage provides about a quarter of your daily fiber needs.
In addition to papaya fruit, mangoes also play a role in launching defecation. This fruit has a sweet taste with the content of vitamin C and fiber. Besides, mangoes are also enriched with antioxidants and more than 20 different vitamins and minerals.
Mango fruit is often used as a detractor because it contains high water and dietary fiber. One cup of mango slices gives you 12% of your daily fiber needs.
Like most fruits with edible skin, pears are the most nutritious and fiber-rich fruit and must be eaten whole.
One pear on average contains about 5.5 grams of fiber. The high fiber content in pears is also useful to prevent diabetes by lowering blood sugar levels naturally.
Broccoli can stop cancer and contains a great deal of fiber. Broccoli is loaded with nutrients such as loaded, vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese.
For vegetable sizes, broccoli is also relatively high in protein compared to most vegetables. You will get about 5.1 grams in a bowl of boiled broccoli.
Nuts that are processed into any type of food are a delicious, versatile, and inexpensive source of fiber. One bowl of beans can contain about 16.3 grams of fiber.
Lentils or also called lentils are a type of soft beans commonly purchased in dry form. Unlike most other types of beans in the legume family, lentils do not need to be soaked or cooked before cooking them.
In addition to being high in folic acid which is good for pregnant women, lentils also provide a fairly abundant fiber content. Every single cup of lentils provides at least 10.4 grams of fiber.
Other benefits of a diet high in fiber
In addition to being shown to lose weight, there are several other advantages of a high-fiber diet, among which:
Helps maintain gut health.
The fiber in food raises the size and weight of this feces and softens it. If the food you consume makes the stool more liquid, the fiber will help compact it because the fiber absorbs a lot of water. Besides, a diet high in fiber lowers the risk of hemorrhoids and diseases in the colon.
Lower cholesterol levels
The fiber found in legumes, as well as wheat, helps lower cholesterol levels in the blood. Studies have also shown that high-fiber foods are beneficial for other heart health, such as reducing blood pressure and swelling of the heart.
Controlling blood sugar levels
Soluble fiber can help slow down sugar absorption and improve sugar levels in the blood. A wholesome diet which includes insoluble fiber may also lessen the risk of type 2 diabetes (diabetes).