Good Lifestyle

It is high time that you say goodbye to the weight loss patterns and the scams that count on the extreme caloric restriction . Not only do these short-viewed collision regimes generally lead to possible weight gain and a Yo-Yo diet model, but they can also damage your organs, cause malnutrition, cause lean muscle loss, produce bile calculations, trigger food disorders and more. Rather than focus on what you can't Eat and using diets that make you hungry permanently, you can rather focus on nutritious foods that fill you, which facilitates better choices throughout the day. And eating fiber -rich foods can be particularly beneficial when it comes to building satiety.

Beyond the help of reducing the desires by keeping you more full, the fibers can slow down gastric emptying, reduce your overall appetite and extend the time spent digesting your food. But the advantages do not stop there.

Lauren Twigge , RD, the dietitian recorded behind Lauren Twigge Nutrition , says that in addition to helping to manage your weight, there are several other health reasons to follow a diet rich in fiber. These include promoting good heart health, supporting digestive regularity, reducing your risk by certain chronic diseases, including colon cancer, drop in blood cholesterol, help to manage your blood sugar, etc. So keep reading to hear from Twigge and other nutrition experts on the best fiber -rich foods.

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What foods are rich in fiber?

Regarding weight loss, it is important to remember that carbohydrates are not the enemy. In fact, eating healthy whole grains can help you fill you, which makes you less likely to eat impulsively later.

"I have some favorite fiber foods that I recommend to those looking to improve their diet," said Benedict Ang , a fitness, nutrition and spirit coach for Total shape . "First and foremost, I would suggest whole grains such as oats, brown rice and quinoa. They are filled with fibers and offer a wide range of nutrients, making it a basic food in a rich diet fiber . ""

The seeds are rich in healthy fats, protein and fiber - not to mention vitamins and minerals - but they are not often consumed within the framework of the American diet. "Seeds are fantastic fillings for cereal bowls, salads or like take -out," explains Twigge.

Pumpkin seeds and sunflower seeds are filling options that add moderate quantities of fibers - 2 grams and 1.5 grams of fiber per ounce, respectively - but linen seeds give you the biggest blow for your money . These small seeds contain 7.7 grams of fiber per ounce, making it an excellent option if you want to reduce hunger and promote satiety.

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Chia seeds are another excellent option if you want to add fibers, healthy fats, proteins and more. Twigge says that adding a single ounce of chia seeds to your daily diet would add 9 grams of fiber and 4.5 grams of protein. AE0FCC31AE342FD3A1346EBB1F342FCB

"This is probably one in my favorite ways not only to stimulate the fiber content of my diet, but also to add healthy fats and plant proteins. In fact, chia seeds have almost a Perfect report 1: 1 of carbohydrates with fiber content. although it varies according to the brand, many chia seeds have about 6 grams of carbohydrates and 5 grams of fiber per portion, "she explains.

Twigge then recommends adding more bays to your diet. "Of all the fruits, the berries are among the most filled with fibers! Beyond these seeds rich in fiber, the addition of bays to your meals and snacks will give you a boost of flavor, antioxidants and d 'A portion of color, "she said Better life.

However, the dietitian notes that not all bays are created with regard to their fiber content. While a cup of blueberries or strawberries has between 3.3 and 3.5 grams of fiber, raspberries and blackberries have between 7.5 and 8 grams of fiber.

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Then experts recommend other fiber fruit such as pears, apples, mangoes and more.

"While the berries are an essential source of fibers, diced pears are also choices of fruit filled with fibers that you may include. A cup of diced pear has about 5 grams of fiber, and the key to preserve that The fiber content is to keep the skin on! " said Twigge.

Many dried fruits are also rich in fiber and can help weight loss. However, experts note that it is important to find options without added sugar, which can add excessive calories to small portions.

"Do not feel limited to fresh fruit only because your sources of fiber, dried fruits are just as delicious and filled with fibers," explains Twigge. She suggests eating raisins (10 grams of fiber per cup), prunes (12 grams of fiber per cup), dried apricots (9.5 grams of fiber per cup) and cranberries (8 grams of fiber per cup ).

There are many reasons to add more fresh vegetables to your diet. Not only are they generally low in calories, unhealthy fats and sugar, but they are also rich in essential vitamins and minerals that your body needs to work fully.

Artichoke hearts, green cabbage and other fresh vegetables can be rich in fiber, helping you fill and manage your weight while improving your nutrition. "Don't forget vegetables like broccoli, Brussels cabbage and spinach," adds Ang. "These vegetables are low in calories but rich in fiber, which makes it a perfect addition to your meals."

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The nuts are rich in protein, omega -3 fatty acids, antioxidants and - you guessed it. Studies have found That eating just a handful of nuts can reduce desires, improve satiety and reduce your overall risk of obesity.

The nuts contain about 5 grams of fiber per cup, making it an excellent snack to reach. However, if you really want to get the most fibers per portion, you should opt for macadamia nuts, which contain 12 grams per cut.

Bean and legumes are another excellent weight loss food that will keep you full long after your last bite. "Legumes, such as lenses and chickpeas, are excellent sources of fiber," explains Ang. "They are not only rich in fiber but also a large source of plant proteins, which can be incredibly beneficial for weight management."

The best part? It is difficult to be wrong in terms of type. Whether you opt for black beans, garbanzo beans, kidney beans or pinto beans - without mentioning pulses such as peas or edamame - all have high fiber levels ranging from 9 to 35 grams per cut.