Fill up on Fiber: A to Z Weight-Loss Tips for Long-Term Success - Tip F

FILL UP ON FIBER

The biggest complaint when people are trying to lose weight is that they feel hungry. 

How can you prevent hunger but still manage to cut calories? 
One simple answer is Fill Up On Fiber!  Fiber is indigestible carbohydrate, so little to no calories! Plus, foods that contain fiber tend to stay in the stomach longer, helping you feel fuller longer. 

Think about a medium Apple vs. 1 cup of Apple Juice:

The Juice: 120 calories, no fiber, 27 grams of sugar, &  it goes down fast with little feelings of fullness.

The Whole Fruit:  100 calories, 4 grams of fiber, 19 grams of sugar. Plus, it takes a while to eat it and is more filling than the juice.

There are many benefits of eating foods rich in fiber:

• usually low in fat and calories 
• studies show that people who consume more fiber tend to weigh less than those who consume less fiber
• studies also show that diets high in fiber might reduce the risk of chronic diseases such as cardiovascular disease, colon cancer, and Type 2 Diabetes.

The recommended intake of fiber for adults is 25-38 grams PER DAY. The average adult in the U.S. consumes only 12-15 grams per day, and the obesity epidemic keeps getting worse...correlation here? Perhaps?!?

What are some foods high in fiber that you can include in your diet to help you feel fuller longer, increase the bulk of your meal, and perhaps also reduce your risk of developing chronic diseases? Think plant foods: whole grains, whole fruits and veggies, and beans.

Grains: 3-8 grams of fiber per serving (choose Whole Grain versions of your favorites)

Bran cereals, Oatmeal, Whole wheat pasta,Whole grain breads, Brown rice

Vegetables: 3-5 grams of fiber per serving (most veggies are good sources of fiber)

Green peas, Brussels sprouts, Sweet potato, Winter squash, Asparagus, Spinach, Broccoli, Carrots

Fruits: 2-4 grams of fiber per serving (most fruits are good sources of fiber too)

Raspberries, Blackberries, Strawberries,  Apple or Pear (with peel), Orange, Banana, Apricots and Peaches (with skin), Dried fruits like prunes, raisins, and apricots

Beans: 4-8 grams per half cup serving (beans have a high fiber content!)

Kidney beans,  Black beans, Chickpeas (garbanzo beans), or any cooked dried beans

TIP: GRADUALLY increase fiber intake slowly. Your body will need time to adjust to the higher fiber foods if you normally have low fiber intake. Another tip, drink more water and exercise to help keep things moving along nicely in your colon. :-)