Weight loss need not be attained through a single strategy. You can lose weight by counting calories, taking low carb foods, following portion control and eating fiber rich foods. However, all these may not work for all and many of these are left back as they could not be sustained. No matter whichever way you choose to cut calories from your daily diet, one thing that can greatly help you to lose weight is fiber. Even popular meal delivery programs like Nutrisystem, Medifast, etc recommend and deliver fiber rich foods that help their dieters to lose weight in a healthy manner. In fact, Nutrisytem provides a diabetic plan for people with type 2 diabetes. The foods offered under this plan are low glycemic and fiber rich foods which slowly get absorbed in to the blood stream thus regulating the blood sugar levels. The two popular diets are compared here for you to arrive at a suitable diet program.
Fiber is a plant component and a form of carbohydrate that digest slowly when you consume. Fiber gets slowly absorbed into the blood stream thus making you feel full for a longer time. The bacteria found in our guts feed on fiber and the fiber enables easy movement of foods in the intestinal tract. Consumption of fiber helps in improving cardiovascular health and also helps in maintaining healthy sugar levels. According to the Dietary Guidelines for Americans, women aging between 19 and 50 should consume 25 to 28 grams of fiber daily and men aging between 19 and 50 should consume 30 to 34 grams each day.
The following are the high fiber foods that help you lose weight:
Chia seeds: It contains a lot of amino acids that helps you in building muscle. It also contains essential minerals like calcium, phosphorous and potassium. It can be added to smoothies, salads, oatmeal and can also be made into a pudding.
French beans: They are smaller in size and thinner than the ordinary beans. You can steam them and have with lemon zest seasoning by adding sea salt.
Raspberries: These are juicy and sweet fruits that help you get fiber for the day. The tiny seeds might get stuck in your teeth and irritate you but good amount of fiber comes from them.
Lentils: These are loaded with fiber and are easy to cook as well. They can be added to salads and soups. Half a cup of lentils provides 9 grams of protein in addition to fiber.
The other best sources of fiber include flax seeds, chickpeas, artichokes, bulgur, avocados, pears, etc.