Healthy High Fiber Diet For Weight Loss Success
A high fiber diet is a healthy and powerful method of weight loss. Listed below are some suggestions for incorporating high fiber into your weight loss strategy.
- Consider counting fiber grams instead of calories. Unfortunately, in the U.S, our average daily fiber consumption is only 10-16 grams. For optimal colonic health and weight loss, 35 grams of fiber per day is best. To consume 35 grams in a day means to consume a large amount of high fiber foods, which also happen to satisfy hunger. This is good news for weight loss, since we typically associate weight loss with food deprivation. It is challenging to consume an entire 35 grams of fiber, so it is important to check labels and count fiber grams. Foods high in fiber include, though are not limited to, apples, pears, raspberries, whole grain steel-cut oats, lentils, navy beans, split peas, and garden peas (with shell.)
- Plant-based carbohydrates are a healthy source of fiber, with a rich flavor. Sweet potatoes are filling, provide healthy carbohydrates, and do not turn to fat, like russet potatoes. Like sweet potatoes, winter squash is a tasty, low-calorie source of carbohydrates. For each meal, consider an ample portion of vegetables, a serving of protein, and a winter squash to replace your usual starch. Spaghetti squash is a delicious substitute for starchy noodles. The greatest advantage of these carbohydrate alternatives is that they are higher in fiber than pure starch carbohydrates like pastas, French breads and russet potatoes.
- Whole grains are a wonderful staple and source of fiber. For weight loss, try eating a variety of high fiber grains in moderate portions. We typically prepare larger portions of grains than necessary. A half cup of grains is a healthy serving and can be measured by the palm of your hand.
- Exercise is the most important part of weight loss success. The above dietary suggestions will provide adequate fuel to support any exercise routine.
Be sure to consult with your doctor about your exercise regime and dietary needs. For more information, please feel free to contact us.