Can you fight stubborn fat with fiber? Well, this may seem somewhat ridiculous, but it is actually true. Fiber has powerful effects on health and helps you feel full without adding many calories to your diet. What’s more, it also keeps you safe from chronic ailments such as colon cancer, heart conditions, diabetes, and elevated cholesterol levels. Do you know the best part? It keeps you safe from becoming obese. Hence the reason why fiber is essential in your battle with weight loss and fat.
How does Fiber Help Fight Fat?
Studies show that fiber is obtained only from plant sources. Also known as dietary fiber, it is present in fruits, grains, oats, roots, etc. No specific amount is believed to be taken but according to experts, taking in 20-35 grams of fiber daily helps in keeping many diseases away, and helps you in shedding pounds too. The sad fact is that most people don’t even get more than 12 grams of fiber per day.
But how is it that fiber helps you in diminishing fats? Here is how.
The How of Fiber-Fat War
Have you noticed how small amounts of foods that contain fiber can help you in feeling fuller for longer? Things like whole wheat bread, broccoli and oatmeal not only make you feel full quickly, but the food stays in your stomach for long and continues to release energy, as digestion process is slow.
Another great thing about fiber-filled foods is that it keeps your digestive system and gut function healthy and strong. This means that you don’t experience any symptoms of bloating or sensations of any kind of extra water weight. You won’t even experience any constipation either.
But perhaps the most wonderful thing about consuming fiber is that you don’t have to be conscious about counting calories all the time. No matter how much you plan to fill up, your fiber intake will most probably not exceed the essential need of 25-30 grams. So which foods is it that you need to have to up your fiber game? Here are a few.
Lima Beans and Black Beans
One cup of lima beans contains about 13.2 grams of fiber. This means that you can eat pretty much as many as you like, yet still not be over the limit. Don’t really like the beans as is? All you have to do is prepare them like hummus and eat as much as you want. Simply blitz it, along with olive oil, salt, pepper and lemon juice in a food processor and eat away with kale chips. Best snack ever!
Same is the story of black beans. You can gain about 15 grams of fiber in one cup of black beans. You can either add this to your lima bean hummus or add the beans to salads and soups. The taste changes will be delicious.
Whole Wheat Pasta
Do you love pasta? Well, you don’t have to stop eating it. All you have to do is switch to the whole wheat kind. It is yummy, nutritious and aids in weight loss. Add some beans, lean meats and veggies to it, and you have come up with one healthy pasta dish! Olive oil and lemon juice will also add more benefit to the deal.
Pears and Raspberries
Two of the most incredible fiber-rich fruits are pears and raspberries. Did you know they contain even more fiber than apples? Yup, they seriously are good. Want to avail the full benefits of these fruits, eat them as snacks, desserts, add them to smoothies, and you have a wide variety of options in hand.
Do you know that leafy greens like spinach, chard, and kale are chock full of fiber? They load you up, helping you remain full. Spinach and leafy greens are generally not a favorite among people. But how can you make them taste more interesting? The answer is simple - add them to pretty much everything.
Yes, you can add spinach to soups, fat blasting juices and smoothies, pasta, curries and even sandwiches. You will definitely fall in love with the flavor and want to have more. The good news is that having more spinach does not increase your risk of getting fat either.
So which fiber filled foods are your favorite? Try them all in various different recipes and menus to see what you prefer best.