There are two main components of every successful weight loss program. One is exercise and the other is a diet program. Exercise alone will most likely not lead to a significant weight loss, just like dieting without exercising will not have satisfactory results.
It is not easy to come up with an efficient diet plan, but by looking into the properties of different foods one can get to know which foods are suitable for a diet and which are to be avoided.
High fiber foods for weight loss
Plants are the best source of important nutrients. Fibers are found in the walls of plant cells and their function is to maintain the plant’s structure. Those who wish to get more fiber in their diet should, logically, focus on plant foods, meaning fruit, vegetables, and grains.
The amount of fiber in those foods varies from one to another. The main characteristic of fiber is that it passes through the digestive system more or lass intact. There are two types of fiber, soluble and insoluble. Insoluble fibers cannot be digested, while the soluble ones are digested to some extent.
Fibers are very low in calories and fat, which makes them a perfect food for those who are trying to lose weight. They are bulky, keep the stomach full for longer, thus taming the appetite. They require more time to chew and more time to digest, which means that the body activates more of its stored energy for the digestion of fibers. In addition, fibers bind to the fat and carry it out of the body.
Fiber is beneficial not only for weight loss but for the overall health. It is necessary for maintaining a healthy digestive tract and it promotes absorption of important nutrients, improving the immune system function as well.
Great sources of fiber
It is estimated that the daily intake of fiber required for weight loss is from 20 to 35 grams. Fruit, vegetables, grains, beans and nuts are important sources of fiber and coming up with an efficient diet program is not hard if knowing which foods are the most fiber-rich.
Some of the best sources of fiber for weight loss are almonds, artichokes, broccoli, carrots, potatoes, lentils, collards, kale, navy beans, lima beans, tomatoes, pumpkins, dates, oatmeal, raisins, peas, peanuts, berries, avocado, cantaloupe, papaya, citrus fruits, green leafy vegetables, soybean, whole grain breads and pastas, peppers, bran, apples, pears, and many more fruits and vegetables.
Peel is the best source of fiber in plants, so it should not be removed, unless it is not edible. For best effects, fiber-rich foods should be consumed along with large quantities of water.