My Fibre Top 5 to Maintain Weight Loss

Fibre-beans

 

Imagine being full and satiated without the high calorie content.

It’s not impossible, fibre can do that for you.

 

What is Fibre?

You still don’t know what it is? No shame in that. It’s always mentioned but never simply explained.

Occurring in fruits, vegetables and grains, fibre is a type of carbohydrate your body can’t absorb or convert into blood sugar. It’s a food compound that gets excreted just like you took it in.

Sounds useless, but fibre is an important and useful tool for your diet.

 

The Importance of Fibre

On a weight loss diet you should eat at least 40g of fibre a day, women a little bit less than men.

It helps bowel movement and digestion by drawing water to the stool. Therefore, it’s important that you drink enough when you eat a diet high in fibre.

It fills your stomach well, making you less hungry. Also, it controls insulin and avoids high blood-sugar spikes.

In nature, carbs are usually attached to fibre so you should make sure to eat enough of it if you eat a diet higher in carbs. Juice for instance isn’t a good source of carbs as the fibre is missing.

 

Top 5 Sources

Just make sure your fibre intake is from natural real food and not chemical.
So here are my top 5 sources of fibre:

1. Legumes
Lentils and beans are some of the fibre-richest foods. They also contain good complex carbs and protein to give you energy while having stable blood sugar levels.

2. Berries
Berries are a great low-sugar snack to fresh you up. Especially raspberries are high in fibre but also high in antioxidants and vitamin C.

3. Avocado
You might not think it, but one whole avocado has 18g of fibre. It’s a nutrient bomb, containing good fats, vitamins, lots of potassium and antioxidants.

4. Oats
Every time I eat oats I get happy. Not just the complex carbs are a good energy source, but also the amino acid tryptophan can increase the release of happy hormone serotonin. I remember being worried about eating oats because it’s a grain, but eating oats in moderate amounts is nothing you should worry about.

5. Psyllium Husk
If you struggle to get enough fiber, you can supplement with psyllium husk. It’s basically pure natural fibre. Put a tablespoon in 500ml water and drink it. Start with a lower amount if you’re not used to a high amount of fibre.

 

Just giving you a little advice. Eating more fibre definitely helped me in my diet, especially to control hunger and cravings.

Especially the indian psyllium husk made a difference. You can get it here (UK) and here (Germany).

Try to increase the intake but make sure to drink more then.

Take it easy,
Rany

 

Title Pic: (c) Ram Kumar at www.pexels.com

3 Comment

  1. […] into your body! You don’t know that macro- and micronutrients really are? You don’t know what fibre is good for? You have to […]

  2. […] storages moderately filled and not empty by eating simple and complex carbs that are rich in fibre, such as oats, legumes, fruit and […]

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