Dieting could be difficult and tough sometimes, eating but never getting satisfied cause you’re starving yourself by trying so hard to restrict calories. One of the most effective ways to lose those extra pounds is to control hunger, the dieter’s Achilles heel. Hunger is affected by many things, including when you eat, and the composition of your meals. How about eating that same weight of food but and getting filled on fewer calories… then fiber is just what you need.
Fiber is a non-digestible plant derived carbohydrate and has little to no caloric value. It is always found in edible plant materials and in healthy foods like whole grains as well as fruits and vegetables.
Fiber rich food choices are whole grains, cereals, pastas, fruits & vegetables, brown rice, dried beans, oatmeal, popcorn etc. There are 2types of fiber- soluble and insoluble fiber and they act differently in the body and are important in maintaining optimal health. Fiber is filling, delicious and one of the healthiest things you can eat. It’s a simple way to feel full but fit and get your body into a healthy shape.
here are a few tips on how to incorporate fiber in your daily consumption
Have oatmeal or whole grain cereal for breakfast
Eat fruits and veggies raw and with skins for more fiber if appropriate
Snack on fruits
Munch on popcorn when you need a snack
Switch to brown rice from white rice
Replace white pasta with whole wheat pasta in your favorite dish
Add vegetables to pasta and other dishes
Get a minimum of 2 cups of fruit & 2-5 cups of veggies every day
Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates your senses and takes longer to eat. Chewing also promotes saliva & the production of stomach juices that help fill the stomach.
Beyond being a diet aid other health benefits of fiber includes
Lowering cholesterol levels
Improving digestion
Reducing diabetes risk
Reducing constipation
Reducing the risk of diverticulitis (inflammation of the intestine)
Improving heart health

why not try eating more fiber, it has the power to fill you up without filling you out.

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Health is wealth, Eat well to live well.