However you should ensure that you do not drastically cut down the
calories but meet the minimum calorie needs. Processed and refined
foods are stripped of their fiber content. Hence, you tend to eat them in greater quantity till the time your
hunger is satisfied. But, these foods are high in calories and excess consumption of the same with lead to
weight gain. Instead by eating natural foods which are rich in fiber, you not only eat less, but also increase
the time gap between your meals. This is because fiber is more filling, helps to attain satiety faster and
takes a longer time to digest.
Including the following high fiber foods in your diet will help in weight loss.
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you can order diet meals that help you lose weight. Fiber helps to regulate blood
sugar, lower cholesterol and avert colon cancer.
Vegetables: Fresh and raw vegetables are excellent source of dietary
fiber. They also provide you with the daily dose of essential vitamins and minerals. It is ideal to include 3 to
4 servings of vegetables as part of your daily diet. Including salads helps to curtail your hunger and helps
with weight loss.
Eating fruits as a whole has immense benefits. Have a fruit as part of your
breakfast. Fruits are ideal mid meal snacks as they are low in calories and also provide you with requisite
fiber. Eat fruits with their skins on (wherever possible).
grains: unprocessed grains offer a rich source of fiber. Whole grain
bread is beneficial than breads made out of refined flour. Include sprouts in your daily diet. You also derive
the benefit of ingesting Vitamin B in addition to fiber.
4. Nuts and
seeds: though nuts are a bit high in calories, eating them in
moderation (a handful of assorted nuts everyday) contributes to your fiber intake. Almonds, walnuts, peanuts,
flaxseeds and chia seeds can be added to your everyday diet.
Beans are good sources of protein as well as fiber. White beans, red beans,
kidney beans, garbanzo beans are fiber enriched foods. They are filling and keep you full for a long time, thus
lowering your calorie intake and helping with weight loss.
Oatmeal contains both soluble and insoluble fiber. It also contains
beta-glucan (a special fiber) that has effective cholesterol lowering property. It also helps to regulate blood
sugar and is an ideal food for weight watchers.
Quinoa: The most touted super food in quinoa. It is brimming with
fiber and is protein enriched making it the ideal choice for dieters.
Most of us do not eat the required quantum of fiber. If so, do not stress your
digestive system by eating too much of fiber. Increase gradually. Ideally you must consume 30 to 40 grams of
fiber every day. To ensure that the roughage from the insoluble fiber is flushed out, drink adequate water.
You must drink a minimum of 8 glasses of water daily.