With our new year’s resolutions just around the corner, January will be a HUGGEEEE month for health and fitness. A lot of us will commit to stricter dietary changes and tougher workout routines…but can you keep the momentum past Feb? YES! YOU CAN. Don’t be one of those people that start off with a bang and quickly wither away, never again to be seen until next January.
One of the best ways to stick to a new diet is to eat foods that will keep you full and satisfied. This means adding more fiber into your meal plan so that you have no chance to snack and overindulge later on. Here are some top fiber-rich foods to help jump start your get-lean plan!
|Food||Fiber (g)||Other benefits|
|Apple, large 3.35″ diameter||5g||Vitamin C, Potassium|
|Green beans, 1 cup||4g||Vitamin C (30% daily value or DV)|
|Sweet potatoes, skin on, medium, size of computer mouse||5g||103 cals, 438% DV Vitamin A for good eyes, 37% DV Vitamin C, Potassium, Vitamin E, Iron, Magnesium, Beta Carotene, Lutein, Zeaxanthin|
|Raspberries, 1 cup||8g||Vitamin C, also helps lower cholesterol|
|Strawberries, 1 cup||3g||Vitamin C|
|Chickpeas, 3/4 cup||8g||Vitamin B6 + Folate = help build healthy new cells|
|Pumpkin, 1 cup cooked||3g||245% DV Vitamin A, Vitamin C, E, Potassium|
Yummyy!!!! This makes we want to go eat a sweet potato right now. I also love chickpeas…I am thinking baked falafel.
Mmmm…anyway!! So you must have a bunch of questions of why fiber is so good for you!
Why does fiber help you lose weight?
- Fiber keeps you full for a longer period of time because it takes longer to digest so that you are less likely to snack before the next meal
- Fiber rich foods are usually lower in calories than refined foods
- Fiber acts like a sponge in your digestive tract absorbing some carbs, fat, and sugars
- For every 1g of fiber ingested your body extracts 7 cals in your stool…this means that if you ate 35g of fiber a day you’d excrete 245 cals in your stool!
- Double your fiber intake from 12 to 24g/day and you’ll cut your caloric absorption by 90 cals (according to the US Dept. of Agriculture’s study)…this means 9.4 lbs lost in a year for the avg. woman. This of course only applies if you REPLACE your refined foods for fiber-rich foods. You can’t just eat what you’re eating PLUS fibrous foods and expect a weight loss. You must swap.
Thought I’d share more of a learning type of article today. Hope you got something out of it! I need to go grocery shopping today and get me some more of the above! <3 Cassey