How to Lose Weight Quickly with High Fiber Low Fat Diet

It may seem impossible to have a diet that will help you lose weight and improve health. As a matter of fact, some diets only achieve one of these goals. But high-fiber vegetarian diet accomplishes both. Many people do not like to eat vegetables, but when you consult a nutritionist to reduce excessive weight, the first thing he recommends to give up the foods that cause obesity.

How to lose weight quickly with high fiber low fat diet?

Adopt a healthy diet routine  

The high-fiber diet is proposed by several nutritionists. Hence, eating plant foods instead of animal products such as meat, eggs and cheese can help you improve your health. The animal products contain no fiber at all. If you want to follow a high fiber low fat diet, then you should eat foods with skins, shells or seeds and avoid processed, low-fiber foods.

Benefits of eating foods high in fiber

A high fiber diet should contain between 20 and 35 grams of fiber a day. In contrast, most Americans eat only 15 grams of fiber a day. Vegetarian diet high in fiber reduces and in many cases reversed serious conditions. High Fiber Low Fat Diet also strengthens the immune system. By avoiding foods that cause diseases such as polyunsaturated fats and oils processed your health will improve.

Fiber to lose weight

The best thing about this diet is that not only eat healthy, but it can reduce your weight. Fiber makes you feel fuller for a long period of time. Therefore, you are less likely to consume more calories when your stomach is full. Besides vegetables they are naturally low in calories and fat.

This diet proposes a high consumption of fresh fruits, vegetables low in starch and legumes, moderate amounts of whole grains and vegetables that are high in starch. It also recommends avoiding the most processed products such as oil or vegetable or animal fats and refined flours and sugars.

Vegetables with more fiber

Legumes, beans and peas are the richest in fiber. 180 grams of dried or cooked chickpeas have about 20 grams of fiber and a cup of peas six grams. In addition to fiber, vegetables are also full of proteins that provide a balanced meal if you are vegetarian.

Eat cooked or raw vegetables, however, if you can, you prefer raw because they are healthier and retains the fibrous components. Cooking food alters the molecular structure and slightly reduces benefits. To start a diet rich in fiber, it is essential to identify what are the foods that have this component. This list can help:

High Fiber Low Fat Diet

Grain products rich in fiber

  • Whole wheat
  • Barley
  • Corn
  • Whole grain breads, muffins, bagels, pita bread and rye bread
  • Whole wheat crackers
  • Whole grain or bran
  • Oatmeal, oat bran, or grits
  • Wheat germ
  • Whole wheat pasta
  • Integral rice

High-fiber fruits

  • Blueberries
  • Strawberries
  • Raspberries
  • Apples
  • Berries
  • Grapefruit
  • Mangos
  • Nectarines
  • Oranges
  • Peaches
  • Pears

Dried fruits with high fiber

  • Figs
  • Apricots
  • Dates
  • Raisins
  • Plums

Vegetables high in fiber

  • Spinach
  • Broccoli
  • Green peas
  • Lentils
  • Nuts
  • Soy
  • Almonds
  • Asparagus
  • Bean sprouts
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Corn
  • Peas
  • Green pepper
  • Onions
  • Potatoes (with skin)
  • Peas
  • Tomatoes

How to lose weight quickly? Follow these practical recommendations:

  • Eat breakfast cereals. This can help you get five or more grams of fiber. You can even add fresh fruit to cereal and increase the fiber in your diet.
  • Always choose cereals with at least 2 grams of fiber per serving.
  • Give preference to raw fruits and vegetables over juice, cooked or canned. Raw fruit contains more fiber.
  • Fruits offer a better source of fiber than fruit juice. If you filter the pulp you are not getting enough fiber.
  • Dairy foods provide little fiber
  • Add more fiber by covering it with fresh fruit yogurt, whole grain or bran cereals, nuts, or seeds. If you are on a low fat diet, use nuts and seeds only in moderation.
  • Eat whole wheat bread and whole wheat pasta instead of white bread and regular pasta.
  • Whenever you prepare stews, soups or salads, remember to add beans. This helps you maintain a diet high in fiber.
  • If you want to take a snack between meals, eat an apple with skin or some almonds.
  • If you like waffles, pancakes and muffins, then it is advisable to prepare wheat flour instead of white flour.
  • Add nuts, dried fruit and oatmeal in any type of cookies.
  • Include a small amount of wheat bran or oats to normal recipes.

If you are anxious to know more about “How to lose weight quickly” then stay updated with latest weight loss diet and exercises.

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