Foods that you eat less but still satisfy

Eating foods high in fibre is healthy but always remember to increase your fluid intake too. High fibre packed foods tend to be low in calories too as it is basically plant based.

Many at times when I attend to clients who want to lose weight, lower their blood sugar levels (diabetic) and lower their risk of heart diseases; I advise them to include fibre rich foods in their meals. I also prepare for them personalised meal plans that include fibre rich foods. The clients see remarkable changes in their health immediately.

You don’t have to do away with other foods in order to have a fibre rich diet; with the help of a Nutritionist you will learn how to incorporate fiber rich foods into your daily life.

To help you understand more about fibre, there are two types, soluble fibre and insoluble fibre. Soluble fibre dissolves in water and they can help lower blood cholesterol and glucose levels. While insoluble fibre does not dissolve in water and they promote movement in the digestive system.  Both types are important for digestion and overall health.

Facts about fibre rich foods.

• The more natural and unprocessed the food, the higher it is in fibre.
• Good sources of fibre include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables and fruits.
• There is no fibre in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fibre removed.
• An easy way to add more fibre to your diet is to start your day with a whole grain cereal, such as Fibre-One or All-Bran, or by adding unprocessed wheat bran to your favourite cereal.

How fibre can help you lose weight?

Since fibre stays in the stomach longer than other foods, you will keep you full much longer, helping you eat less. Eating plenty of fibre can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fibre foods, you’ll also have more energy for exercising.

SEE ALSO: Effective ways of burning extra fat

Here are tips for you to have a fibre rich diet.

1. Start your day with high fiber and high protein breakfast.
2. Replace refined carbohydrates with whole grain carbohydrates.
3. Add various fruits to your breakfast. Try adding fresh blue berries, raspberries, strawberries or blackberries to your Weetabix morning cereal.
4. You can add healthy seeds such as flaxseeds, sesame seeds, pumpkin seeds, chia seeds and sunflower seeds to your cereals, salads, juices and smoothies.
5. Consume beans or legumes two to three times a week.
6. Eat whole fruits instead of juicing your fruits.
7. Snack on raw vegetables sometimes.
8. Increase your fluid intake. Fiber works well when it absorbs water.

Good Nutrition is the cornerstone of good health and a high fiber diet is essential for good health. Simple healthy diet changes can increase the amount of fiber in your diet.

Always remember, control your portion intake and drink plenty of water.