BEST HIGH-FIBER FOODS FOR TOTAL HEALTH & WEIGHT LOSS
Weight loss can seem like a long & painful journey with the 3 most challenging trigger words for the subconscious mind being:
Where is the fun in that?
Let’s change this thought pattern & get you on track to your goals! We believe that you will become the slim, healthy, happy version of you (that in fact, already lives inside of you!) and that it can be an effortlessly fun, journey of Self-Discovery.
Today’s Blog will help you counter many of the challenges of “dieting” all at once – here we go!
One of the big challenges of empty calories, junk food or processed foods is the fast absorption of carbs and sugars because they don’t have enough fiber to slow down the process of absorption; therefore, we can develop insulin resistance.
The insulin that is secreted by the pancreas is used by the cells to absorb sugar, which is then used for fuel. When we overburden our system with too many refined carb’s, our insulin becomes less effective and these sugars are turned into fat much faster and we end up gaining more weight than we normally would.
When we want to LOWER our Daily Calorie Intake, we get into THREE kinds of Challenges:
Challenge 1.) We get more hungry! This isn’t because we need more calories but because the body kicks into survival mode. Starvation slows down our metabolism and we become more efficient in using fewer calories. This slows down weight loss.
The Solution: fiber. By filling up on fiber we bypass this survival reptilian brain reaction, and therefore, even when we eat fewer calories the body is tricked into keeping the furnace burning and we lose more weight.
Challenge 2.) ‘Hangry’ (Hungry-Angry) for Sugar! The other big change is that because we have accustomed our bodies to fast intake of sugars, our body also goes into hypoglycemia quicker (low blood sugar levels). This makes us irritable, hungry and emotional and that is when we tend to look frantically for a sugar-fix.
The Solution: fiber. With fibers, we slow down the intake of the carbohydrates, the blood sugar levels stay up, and we no longer go up and down and have less sensation of hunger.
Challenge 3.) Stomach Size! Another factor is the stomach size. The body’s bio-feedback system is slower so if we eat too fast, we don’t receive the signal that we are full until we have eaten too much and stretched our stomach. This “new size” makes us feel hungrier quicker than we normally would.
The Solution: fiber. By filling up on fibers, which absorb water, we will feel full faster and because of that eat less.
So the trick is to eat more fiber-rich foods and to take a break. In this break, you should also drink one or two glasses of water. Then by the time you want to eat carbs or proteins, you will feel full eat less.
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Some Additional Advantages of Adding Up on Fibers are:
- An improved metabolism;
- More regular trips to the bathroom;
- Cleansing of the colon so fewer toxins are absorbed:
- fibers create a better environment for the micro-flora and our colon becomes more a hostile environment for yeast and last but not least, because of that they reduce bloating and gas-production and fibers absorb toxins, so we get better lymph drainage and we become more energetic and vital, our immune system functions better!
- It’s important to drink lots of water to have the fibers swell up in your colon and keep your stools loose and easy to get out.
Are these enough reasons to load up on Friendly Fill-me-up Fibers?
Yes, the same nutrient associated with keeping us “regular” is also a powerful hunger zapper.
By filling you up on fewer calories and slowing the rate at which you digest, fiber-filled fare will keep you satiated longer, which can significantly aid your weight loss efforts.
So from now on it’s possible to release excess fat much faster, be less hungry and eat more delicious filling foods that will keep you satisfied all day long.
FACT: Most Americans are only getting a fraction of the daily recommended 25-38 grams of fiber.
To help you we have accumulated wonderful list ranked from the least nutrient-dense to the most potent.
Head to the supermarket and stock up on these items to keep your body healthy and trim.
Doctor Recommended TIP: If you can afford it buy organic as much as possible, it is healthier for you, better for our planet and we support the farmers that go against the mass production, GMO-altered foods.
Fiber Content: 2.8 grams per tablespoon
Just one tablespoon of these ultra-healthy seeds gives you nearly three grams of friendly-filling fiber for only 55 calories. A great deal! EXTRA BENEFIT: flaxseeds are one of the richest vegetarian sources of omega-3 fats. When we have a higher level of Omega-6 fats (animal source) our body tends to have inflammation and this can cause a cascade of problems in our body. Omega 3 fats are superb for the brain. They ward off mood swings and help prevent heart disease and diabetes. Flaxseeds have a pretty low smoke point, so we don’t recommend cooking with them (coconut oil is much better for cooking), but they make a welcome crunchy addition to smoothies, salad dressings and yogurt (which supports the colon with pro-biotics: friendly micro-organism). We LOVE adding them to our morning smoothies daily.
Fiber Content: 3.5 grams per ounce (about 28 nuts)
This is our preferred snack between meals and hunger-busting fiber. One ounce of this nutritious health-nut contains 15 percent of the optimal daily fiber intake! Almonds are an excellent source of magnesium and iron which are two essential minerals that most people don’t get enough of. So here is the trick, use almonds wherever you can: in yogurt, smoothies, and oatmeal or eat them as a hunger-crusher in between meals snack.
3. FRESH FIGS
Fiber Content: 7.4 grams in four large fruits
Figs are great as a snack to satisfy your sweet tooth. You can also chop them up and add them to oatmeal or to Greek yogurt, honey, red beet powder (blood cleanser), and the previous one: slivered almonds. Four fresh figs are approx. 189 calories.
Fiber Content: 7.6 grams per cup
Blackberries are so delicious as a snack or added to yogurt, and dessert! The deep dark color of blackberries hides a high antioxidant level that is excellent for your arteries, heart, (it helps to lower cholesterol) joints and general wellbeing. The high density of fiber is more than most other fruits and as extra bonus, every cup of blackberries contains fifty percent of the daily requirement of vitamin C. Add them to your oatmeal breakfast, to salads (with almonds and or walnuts), blend them into smoothies or eat them plain to reap these feel-good benefits.
Fiber Content: 8.1 grams per cup
This is our daughter Grace’s favorite snack. Whenever we go to a Japanese restaurant, she eats less sushi because she’s already filled up from eating so many of these yummy fiber-filled beans. These are pure soybeans with the added benefits of energy-boosting B-vitamins, essential amino acids and hunger-busting protein. According to some experts, the best time to snack on lightly salted edamame is after a sweaty workout. They contain a unique nutrient profile that helps replenish energy and the extra sodium helps to replace lost electrolytes.
Fiber Content: 8.2 grams per cup
If you’re not a fan of quinoa or rice you can replace those with bulgur (wheat). It’s one of the most-fibrous pantry staples you can find and works perfectly as a quick and nutritious side dish. Tabbouleh—(Mediterranean cuisine)—is an easy combination of bulgur with lots of chopped parsley, garlic, diced tomatoes, and a little olive oil and lemon juice. You can add almonds or walnuts as well.
7. BAKED ACORN SQUASH
Fiber Content: 9 grams per cup
A one-cup serving of this naturally sweet and nutritious veggie contains 30 percent of your daily vitamin C requirement plus a third of the optimal daily fiber dose. It seems to boost the fat-burning effects of exercise, according to Arizona State University researchers. For a simple—yet sweet— side dish, halve an acorn squash, scoop out the seeds and add a little butter, cinnamon and a drizzle of maple syrup. Bake for about an hour at 400 degrees F.
8. RAW AVOCADOS
Fiber Content: 9.8 grams per cup, sliced
This is Joy’s and my favorite snack! We always load up on avocado’s when grocery shopping. Besides having a lot of fiber, they are super rich on potassium (more than the famous banana), healthy mono-unsaturated fats, which a good for your heart and vitamin K, for your bones and blood. When combined with a salad or a whole grain sandwich you are in heaven and you will be satiated till your next big meal.
9. ARTICHOKE HEARTS
Fiber Content: 14.4 grams per cup, cooked
This is another one of Grace’s and Joy’s favorite! An amazing antioxidant-rich and light on calories food! If you don’t like the time it takes to prepare fresh artichokes, you can opt for the canned or jarred variety. (Rinse them off the artichokes if they have been swimming in added sodium.) A cup only has 89 calories with 14 grams of friendly filler fibers and can be added to pasta and salads and will leave you satiated for hours!
10. COOKED NAVY BEANS
Fiber Content: 19 grams per cup
You cannot ask for a better weight-loss food: yummy, cheap and high hunger-busting friendly fill me up fiber plus extra 15 grams of protein. What could beat that? You can add them to soups, chilies, and salad or serve on a piece of sprouted whole-grain toast mixed with some olive oil, rosemary, and garlic. What a hearty snack! I am salivating as I write this.
11. UNPROCESSED WHEAT BRAN
Fiber Content: 28 grams per cup
We saved one of the nutritional champions for last. This one is low in calories, high in protein and a champion with fill-me-up-fiber. It comes from the dense, outer hull of wheat grains, and is normally thrown out. Wheat bran adds a nutty sweet flavor to homemade muffins, waffles, pancakes, and bread. It is also one of the best additions to yogurt and cereals. If you’re smart and want to speed up your weight loss eat some wheat bran, porridge-style, with a sprinkling of cinnamon, some almonds, blackberries and a drizzle of honey.
As a general rule, you will find the most fiber in unprocessed fruits, raw nuts, seeds, and vegetables. This blog was about the most fiber-rich foods.
I hope you enjoyed this blog about the most fiber-rich foods you can find!
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