15 High Fiber Foods for Rapid Weight Loss
Our body weight is linked to food we eat and our physical activity. So Today in this article I will talk about 15 high fiber foods for rapid weight loss. By including these foods in your routine diet your weight will reduce fast. Also you will be able to maintain for all of your life.
Reducing weight is a science, you can reduce your weight and have fit body. Its not a magic and you don’t need any costly dietitian advice or body trainer. Above all most amazing part of weight loss a shine and glow on your face one you achieve your target weight. Especially the praise you get from life partner and friends make you feel you satisfied. In addition it soothes the pain of weight loss journey.
Weight Loss Secret of many Actors
You see actors like Arjun Kapoor and Sara Ali Khan have lost crazy amount of weight and are inspiration for anyone who want to be in fit shape. Crores of people follow them on various platforms like Instagram and Facebook. So having good healthy body will also make you more satisfied and you will be inspiration for others also.
So lets come to the topic, which is related to diet you take. More unhealthy and high calorie diet you take more weight you will gain. For example you eat three aalo pratha’s with butter each of which contains about 300 calories. So in total you consumed about 900 calories.
Do you see any problem here?
The major problem is that it has very little fiber in it. So when body digests this aalo prantha it will release about 900 calories of energy in a very short time. Lets assume that its Sunday and you start watching TV after having heavy breakfast. Suppose food we ate released 900 calories and body needs 100 calories, the other 800 calories will get deposited in your body as fat. Fat will deposit mostly around your abdomen.
Why this happened? This a the major problem with foods without fiber. Diet is rich in fiber slow down energy release food and it gives to more filling effects. This it reduces the craving for food. This is main logic behind eating fiber rich foods like whole wheat and brown rice. These contain high amount of fiber so control the release of excess energy from food in-short time.
List of 15 High Fiber Foods for Rapid Weight Loss
Here is list of 15 fiber rich foods you can eat for rapid weight loss. You will get these foods easily in your home. If you don’t have all foods at home you can easily find alternate things in this list.
Recommended dose: Doctors and scientists recommend to eat at-least 25 grams of fiber for women and 35 grams of fiber for men. This is required for staying in good health. But dose of fiber consumed in routine is very low, mostly about 10-15 grams. So you need to increase the amount of fiber in your diet for rapid weight loss and maintain good health.
Medium sized Pear contains about 5 gm fiber in it. In addition pears are very delicious and good source of vitamin C, potassium, and various antioxidants
Its very good source of fiber. So a medium sized Avocado has about 10 gm of fiber in it. Haas avocados are the most common type. They’re an excellent source of monounsaturated fats, potassium, vitamin E, and dietary fiber.
A medium sized apple has about 4.5 gm of fiber. “An apple a day keeps the doctor away” is an old proverb that may have some truth, as eating this fruit is associated with a lower risk of many chronic diseases
Banana can be avoided of your weight is more, a medium sized banana contain about 3 gm of fiber. Bananas are respectable sources of vitamin C. Manganese in bananas is good for your skin. Potassium in bananas is good for your heart health and blood pressure
Carrot contain good amount of fiber. So one cup of carrot has about 3.5 gm of fiber in it. In addition carrots have lot of vitamins like vitamin A. These are packed with beta carotene, some of which is converted into vitamin A. This vitamin supports your eyes and is particularly important for night vision.
One cup of broccoli contain about 4 gm of fiber. In addition it has very good effects on you health like anticancer effects and also protects your heart. The high amount of soluble fiber in broccoli can support your gut health by feeding the good bacteria in your large intestine.
Lentils has high amount of fiber, in one cup of lentils you will get about 15 gm of fiber. These are low in calories, rich in iron and folate and an excellent source of protein.
Some people may associate barley with the brewing industry, but this nutritious ancient grain is also often used to thicken soups, stews, or risottos. Like oats, it contains about 3.5–5.9% of the soluble fiber beta glucan, which has been shown to reduce your risk of heart disease
9. Kidney Beans:
One cup of kidney beans gives you 11 gm of fiber. However, some people find beans hard to digest. If that’s the case for you, start increasing your kidney bean intake slowly to avoid bloating.
10. Split Peas:
One cup of split peas will provide you 15 gm of fiber. Split peas offer good levels of protein, iron, zinc, and phosphorus. A diet rich in split peas and other legumes may help reduce cholesterol, hypertension, and the risk of diabetes.
11. Chick Peas:
One cup of cooked chick peas gives you 12 gm of fiber. As a rich source of vitamins, minerals and fiber, chickpeas may offer a variety of health benefits, such as improving digestion.
Oats are very good source of fiber. Therefore it contain 16 gm of fiber in one cup. So you can eat these in breakfast for best effects. They are one of the most versatile and healthy grains around. You can use them to make breakfast cereals, breads, scones, flapjacks, or fruit crumbles.
Almonds contain 12.5 % of fiber in it. so for best effects soak 10 almonds at night and eat it early morning. They contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels
14. Flax seeds:
It contain about 28% of fiber. For best results you can take powdered flax seeds one a day but avoid taking it in excess. They pack a nutritious punch and can be a great way to improve the nutrient content of your smoothies, breads, or cereals.
15. Chia Seeds:
Chis seeds contain highest amount of fiber – about 34 %. So 100 gm of chia seed swill give you 34 gms of fiber. In addition these contain omega 3 fatty acid, which is very good for keeping body healthy. For best results dip 2 spoons of chia seeds in water at night, you can add it into curd or dal for eating during day time.
Another way to eat chia seed sis to dip one spoon of it in toned milk for 2 hours and then mix few pieces of fruit in it. It will make an amazing snack to eat.
Soluble fiber is great for your gut and overall health, reducing your risk of heart disease by lowering LDL (bad) and increasing HDL (good) cholesterol and helping you balance your blood sugar levels. If you want to increase your soluble fiber intake, it’s often best to start slowly and build it up gradually. It’s also a good idea to drink plenty of water. This will help the soluble fiber form a gel, which aids digestion and prevents constipation.
I am a doctor, more precisely an orthopedic surgeon. Wondering why a surgeon is writing about fitness & weight loss? Few years back my mom was diagnosed with cancer, until then i thought i knew everything about health & fitness.
Then started studying various books and blogs on fitness and realized that there are hundreds & thousands of things i was not aware. Though my mom passed away after her fight with cancer, but my interest in health & fitness continued.
I decided to start the blog and share all the information in know for the benefit of others. Lets come together, work and share the knowledge to be healthy & fit.