Adding This Nutrient To Your Diet Can Help You Lose Weight, Improve Your Heart Health & More!
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Sure, you can stress and spend a crazy amount of time counting calories and carbs. You can stop eating sugars and fats, or go on some intense diet.
Or, you can eat more fiber!
What sounds simpler and healthier? (I’m going with fiber here.)
A recent study suggested that doing something as simple as eating 30 grams of fiber every day can help you lose weight.
How does eating more fiber help with weight loss?
Well, fiber is a carbohydrate. (Don’t freak out!)
Even though it’s a carb, it is better for weight loss than something like protein because fiber slows down digestion and makes stools softer, so it is easier to pass.
Protein, on the other hand, gets broken down and absorbed into the digestive system. Also, it’s pretty easy to eat too much protein. When that happens, the excess ends up being converted into fat and sugar.
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Fiber is usually pretty low in calories, but it will leave you feeling fuller than if you eat foods that don’t have as much fiber.
Because of this, people like me (who love eating) won’t overeat as much, because you will feel fuller faster! Sounds like a recipe for success to me.
4 Surprising Benefits Of Adding More Fiber To Your Diet
But wait – there’s more!
Fiber doesn’t just aid in weight loss. Perhaps the best thing about adding more fiber into your everyday life is that it has so many other health benefits:
1) Reduce the risk of breast cancer.
This study found that higher fiber intake can reduce the risk of breast cancer.
Additionally, eating more fiber has shown to reduce the risk of other cancers as well!
2) Lower the risk of type 2 diabetes.
Diets low in fiber can greatly increase the risk of developing type 2 diabetes.
On the other hand, eating more fiber has been shown to decrease this risk, as it doesn’t give the sudden increases in blood sugar that other foods do.
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3) Help keep your heart healthy.
One type of fiber can help take cholesterol out of your body.
When you maintain a lower cholesterol, your heart is happy! It lowers the risk of high blood pressure, heart disease, stroke, and more.
4) Aid in digestive health.
Fiber is great for this! If you can get around 30 grams of fiber every day, it will reduce your chance of being constipated or developing hemorrhoids.
Now, I know you are excited about going to the grocery store and stocking up on fiber-rich foods.
But, what exactly are fiber-rich foods?
The first thing to note is that there are two kinds of fiber (and both are good for you):
• Soluble fiber: This is the fiber that aids in lowering cholesterol, as well as glucose levels. It is the type of fiber that can dissolve in water.
Foods that have a lot of soluble fiber include oatmeal, lentils, beans, apples, blueberries, and more. Yum!
• Insoluble fiber: This type of fiber doesn’t dissolve in water. It helps food move through our digestive system and can also prevent constipation.
Foods rich in this kind of fiber include whole wheat bread, cucumbers, tomatoes, carrots, whole-grain couscous – the list goes on and on!
How To Add More Fiber To Your Diet For MAX Fat Burn & Weight Loss
The best places to find a lot of fiber in general are whole grain foods, nuts, legumes, vegetables, and fresh fruits.
Now, how can we make sure that we are keeping our foods similar while increasing how much fiber we eat? This is actually pretty simple:
A) Eat whole fruits.
Drinking fruit juices like orange juice is definitely one of my favorite ways to start the morning.
But, you get MUCH more fiber from eating the actual fruit instead of just drinking the juice.
So, try starting your morning with a full orange instead of the juice!
And if you're looking for more high-fiber fruits and veggies, don't forget about broccoli, avocado, artichokes, beets, bananas, pears, and much more.
B) Change your snacking habits.
It’s super easy to eat chocolate and chips as a snack – I would know!
However, changing up what you snack on is pretty easy... and it can end up helping you meet the daily requirements for fiber intake.
Snacking on raw vegetables will really increase how much fiber you get, and it’s a healthier option than that bag of chips!
And if you really NEED a little sweet treat... eat dark chocolate instead of milk chocolate. Dark chocolate is higher in fiber and lower in sugar.
C) Substitute meat.
Try eating beans or legumes a few times a week instead of meat.
As we saw earlier, a lot of Americans eat way more meat than they should.
By adding beans and legumes into chili and soup a few times a week instead of meat, it will help you get more fiber.
And if you're worried about missing out on protein by eating less meat... don't sweat it! Legumes are also very high in protein.
For example, one cup of chickpeas has 14.5 grams of protein... one cup of lentils as 17.9 grams... and one cup of black beans as 15.2 grams of protein.
D) Replace carby food with whole grains.
White rice, pasta, and bread taste really good!
However, the whole grain versions are just as yummy and are way better for you. They provide so much more fiber that it’s a no-brainer to trade in your goods for the whole grain alternative.
Super easy, right?
And in addition to eating more brown rice... whole-grain pasta... and whole-grain bread... you can also add in more high-fiber grains.
Try eating quinoa with your lunch or dinner once a week, or adding more oats to your diet. Both of these are high in fiber!
In the end, fiber is your friend. It helps you feel full while slowing down digestion, and it has a crazy amount of other health benefits as well.
Eating more fiber is a simple and easy way to lose weight while improving your health – so eat up and enjoy!
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Adding more fiber to your diet can help you lose weight... keep your digestive system running smoothly... and improve your health…
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