If you are planning to get back in shape, you can refer to some high-fiber foods that help lose weight effectively and safely that Beauty & Style 365 suggests.
A publication in the American Journal of Clinical Nutrition investigated the association of fiber with changes in weight and waist circumference. The scientists conducted the study with nearly 90,000 people and followed up for 6.5 years. The obtained results showed that the amount of fiber intake was inversely proportional to the weight and waist measurement.
Explaining the reason for the above phenomenon, scientists believe that fiber helps you feel full for longer, reduces cravings for snacks, helps lower cholesterol, and plays a very active role in supporting the intestines. contractions and secretions. This will help eliminate fat from the body, limiting the ability to store fat. Thereby helping to lose weight effectively. In addition, foods containing a lot of fiber are often low in calories, so it is very suitable for those who are intending to lose weight.
An important note when including fiber-rich foods in your weight loss diet is that to keep most of the fiber in foods, you should process them by steaming or boiling.
According to the US dietary guidelines, women need to consume 25g of fiber, and men are 38g to be able to ensure healthy development of the body. However, if you want to lose weight, you should eat more than this minimum amount. Remember that the total amount of fiber you take in will be inversely proportional to your weight.
According to the USDA Organic Standards, peas are a food that, despite their small size, has an impressive fiber content: 4g in 170g beans and this represents 14% of the nutritional value. daily (DV). In addition to fiber, peas provide vitamin A, which can help support healthy skin and eyes, and vitamin K, which can help maintain bone strength. Although peas have countless health benefits, they should not be eaten in excess or eaten raw. Because there will be some anti-nutrients that interfere with the digestion and absorption of minerals.
One artichoke flower can contain about 7g of fiber. Besides, this flower also contains a lot of vitamins (vitamin C, vitamin K), minerals (iron, potassium, phosphorus, magnesium), antioxidants … bring many health benefits to us. . Therefore, artichoke flowers are also classified as high-fiber foods to help lose weight.
According to the USDA, 1 avocado contains up to 5g of fiber, accounting for 18% of your daily calorie value. Many people are often concerned about the fat in avocados. However, it’s the type of monounsaturated fat — the heart-healthy fat we’re used to seeing in olive oil. Avocados are a versatile, nutrient-dense fruit that can be eaten alone or used in many delicious recipes from soups to salads to smoothies.
In the diet menu, we often know a lot about apples, so have you ever heard of eating pears to lose weight? Nutritionists encourage you to eat more pears because this fruit is extremely high in fiber. One medium pear contains up to 5.5g of fiber, which is equivalent to about 20% of your daily energy value. Not only that, pears are also very sweet and cool. Sipping on a juicy, ripe pear is a great way to end a meal in a healthy way if you’re trying to avoid high-calorie, high-sugar desserts. In addition to providing plenty of fiber, pears are a good source of vitamin C, with 7.65 milligrams (mg) for a medium-sized pear.
In recent years, chia seeds are increasingly popular and are chosen by many people in the diet menu. Chia seeds contain about 9 essential amino acids and several minerals such as calcium, potassium and phosphorus. The fiber content in chia seeds can be 10.6 grams in 28 grams of dried chia seeds, or 34.4 grams of fiber in 100 grams of edible chia seeds. Consuming chia seeds every day is not only an effective way to lose weight, but also brings many other health benefits to the body such as detoxifying the body, preventing the risk of diabetes, beautifying the skin, etc.
Raspberries are considered superstars in the field of nutrition. Not only are they packed with antioxidants that may be beneficial for preventing inflammation, as studies from Harvard University have noted, but they’re also packed with fiber. Raspberries and blackberries top the list of high-fiber fruits. According to the USDA, they have about 8 g per cup, which is about 28% of the daily value.
If you want to go back to basics with a classic high-fiber food, consider oatmeal. Oats are one of the healthiest whole grain foods. Their ingredients are rich in vitamins and minerals as well as antioxidants. What’s more, they contain powerful levels of a soluble fiber known as oat beta-glucan. This type of fiber has a major effect on blood sugar and cholesterol levels. 1 cup of raw oats gives you 8g, or 14% of the daily value of energy.