One of the most popular searches online is to learn how to lose weight. If are among those people who want to lose weight, there is high chance that you have already tried a number of popular diet plans.
When it comes to losing weight, you should ignore a lot of popular suggestions out there. However, one healthy eating tip is sure to help you with weight loss.
If you start to follow high fiber diet as your daily diet plan, you are sure to lose weight. Rather studies have demonstrated that by simply focusing on high fiber diet, you can lose as much weight as with dieting.
Are you Getting Enough Fiber
Fiber is actually roughage. Our bodies make use of the food via digestion process. Fiber on the other hand is not digested. our digestive system can not break it down for digestion.
It simply travels along the digestive tract. Fiber is of two types – soluble and insoluble. The soluble fiber mixes in water after dissolving. Insoluble fiber does not get dissolved.
You might be under the impression that you are already getting high fiber diet but for majority the daily fiber intake is less than the recommended one. The amount of fiber intake depends on what kind of foods you are consuming mostly.
If your daily foods are mostly with little or no fiber then there is every chance that your body is short of fiber on a daily basis. Women need to take in at least 25 grams of fiber every day in their diet. However, most women are eating only about half of the recommended amount.
Men need to take a higher amount of fiver in their diet. The recommended amount is around 38 grams of fiber every day. The recommended intake of fiber decreases with age. The older you get, less is the requirement.
It is generally possible to tell from the foods you are taking if you are on a high fiber diet. Healthier the foods in your basket are, higher the chances that you are getting enough fiber in your food.
But if your diet mostly consists of processed foods, then there is a very high chance that your body is short on fiber count. Less fiber intake is not only associated with unhealthy diet. But the problem may also be due to dieting. Many popular diet plans do not focus on getting enough fiber in their charts. And those who create their own weight loss plans also do not realize the importance of high fiber diet. We did write an article earlier on why you need more fiber in your diet.
What Foods to Include in High Fiber Diet
There are many ways of adding fiber to your daily diet. It is possible to make simple changes to your diet right how. For a starter, your breakfast should be based on a cereal which has a lot of fiber in it.
You should buy the bran based cereal or the one which includes more than four grams fiber in it. If you are among those who do not like the taste of high fiber cereals, then you can mix up the high fiber cereal with the one that you like and thus create your own customized high fiber breakfast.
If you are not into cold cereals in breakfast, there are still ways to get high fiber diet. An excellent source of high fiber is a hot cereal like oatmeal. By adding raisins you can further increase the update of fiber.
And also choose those fruits which are high in fiber. One easily available fruit is apple. These are convenient to eat and are also good for your overall digestive health.
Make it a habit to eat at least one apple every day. Your afternoon snacks should also be loaded with fiber because this is the time when we mostly consume processed snacks. Some great fiber rich snacks you can consider are carrots, broccoli, nuts, popcorn and different berry types for example raspberries.
Better snack foods should replace your existing processed snack diet. For example snacks like crackers are good for your health, especially if you find the one which are rich in fiber.
You should try to look for those crackers which are not based on white flour. Going for high fiber diet plan does not mean that you will have to complete ditch off your current favorite recipes.
Instead, try to think of ways by which you can add fiber to the meals that you already make. For example, if you like vegetables, try to mix up vegetables with high fiber content. One good mix is cauliflower, broccoli and carrots. All these three vegetables are full of fiber. High fiber foods can be added to casseroles, salads and soups or even meat based foods like hamburgers.
While making hamburgers, just add a mixture of high fiber beans and your burger will turn into a high fiber diet. In fact you will not notice any difference in taste as well. Start using brown food and let go of white food.
Start eating brown rice in place of white rice. Brown rice has 3.5 grams of fiber in a serving compared with .06 grams in white rice. Go for wheat pastas, whole wheat bread, wheat tortillas and pitas in place of those made with refined white flour.
Turn your sandwich into a high fiber diet by sneaking in fiber. One easy way is to add dark green leafs of salad. Another option is to use avocado slices. This is a plant based food with a high 10 grams of fiber content per cup.
If you have not eaten high fiber diet in the past, there are some fun ways to start using fiber in your food. You can challenge yourself to eating more fiber on a progressive basis.
Keep pushing yourself to discovering new ways of increasing your fiber rich foods. By being creative you are also less likely to get bored of your food. Compare the nutrition contents of different foods and then pick those ones which are rich in fiber.
Some of the fiber rich foods to be included in a high fiber diet plan are black-eyed peas, whole grains and legumes. Corn, okra ans sweet potatoes are also high in fiber. If you are in search of fruits rich in fiber, then you can pick prunes, oranges, raisin or bananas.