High Fiber Diet | Fruits & Weight Loss | Vegetables & Weight Loss | Refined Carbs & Types | Avoid Unnecessary Weight Gain | Overcome Slow Metabolic Rate | Healthier Diet | Bottom Line
Over time, we hear all sorts of weight loss advice-ranging from ‘juice cleansing’ to ‘replacing snacks with keto cookies’.
Most of the time, these practices are promoted by those who don’t have health expertise; and are promoting ‘fashionable trends’ for profit.
However, just as there is a lot of misguided optimal weight information that you need to avoid, there is legitimate expert advice. Sticking to regimented diet plans can be challenging for most people, so there are some easy, effective practices that can help you ace your health and wellness journey.
Eat a Diet High in Fiber
Consuming fiber rich foods may help promote satiety that helps you stay full for prolonged periods. This fiber gets dissolved in water, forming a mushy, gel-like substance which interacts with other food particles in the gut, mechanically slowing down the process of digestion.
It increases the time for nutrient absorption and helps slow down the emptying of your stomach. This type of viscous fiber is mostly found in plant foods such as oranges, flax seeds, Brussels, beans, oats etc. (Anderson et al., 1994).
Which Fruits Can Help You Lose Weight?
Fruits are a ready-to-eat snack, packed with a bunch of vitamins, dietary fiber and micronutrients. Essentially all fruits can help with optimal weight loss if used as a replacement for processed foods. It’s not just adding fruits to your diet but replacing and opting for these food options over more calorically dense processed food options, can help you lose weight.
Most Fruits Are Low in Calories
Fruits are naturally rich in fiber, micronutrients and a lot of vitamins that are considered to support a healthy diet. Low in calories and high in fiber, fruits can help you with effective and sustainable weight management. According to ongoing scientific research, consuming recommended amounts of fruits may lower the risk of developing several chronic illnesses such as obesity, type 2 diabetes, hypertension and cardiovascular diseases (Carlton Tohill, 2007).
This topic will serve as a guide to show how some fruits can help you lose weight in a sustainable manner.
Apples
Note that ‘an apple is approximately three times as filling as your favorite chocolate bar’. Owing to its high fiber and low caloric content, an apple helps you stay fuller for longer and can make you eat less of other foods over the course of the day. Apples, when eaten as a whole, can help control appetite and reduce hunger. As a result, apples can help support sustainable weight loss.
Berries
Berries are a low calorie and nutrient dense powerhouse. One serving (One cup) of berries contains almost 50 calories with 3 grams of dietary fiber, a good dose of vitamin C and manganese. An ongoing scientific investigation shows that consumption of berries may help lower blood pressure, cholesterol levels and inflammation, which can potentially help people with effective weight management and optimal weight. A higher antioxidant content of berries acts like cherry on top, as it makes them effective against oxidative damage caused by free radicals.
Melons
Melons contain a lot of water which makes them effective when it comes to hydrating your body. Although melons are low in calories, they are densely packed with fiber, vitamins and minerals such as vitamin C, potassium, beta carotenes etc.
Oranges
Orange is one of the citrus fruits that is low in calories and high in fiber and vitamin C. According to a study, an orange is around 4 times as filling as a croissant and almost twice as fulfilling as a Muesli bar (soft and chewy bars mostly made of oats, dried fruits, honey, nuts, puffed rice, nut butter etc).
Eating an orange as a whole, instead of squeezing it into juice, can help you stay full for prolonged periods of time because of the high fibrous and micronutrient content.
Summary: Fruits are naturally rich in fiber, micronutrients and a lot of vitamins that are considered to support a healthy diet. Low in calories and high in fiber, fruits can help you with effective and sustainable weight management with optimal weight. Apples, melons, oranges, kiwifruit, berries etc. are some of the fruits that can be useful for weight management.
Vegetables that Aid in Weight Loss
Vegetables can be weight-loss friendly because of their high dietary fiber and low caloric content as well. Owing to the filling properties of fiber, vegetables can help tide you over and reduce those urges to snack on your favorite chocolate chip cookies or those ready-to-devour fudge brownies with Nutella toppings. Moreover, the high water content of vegetables can help increase the volume of foods that resultantly help you stay full for longer (Skinner & Ghosh, 2007).
| Nutrition Facts for Various Vegetables | ||||
| Vegetables | Calories | Totals Carbs | Fiber | Proteins |
| Cauliflower | 27 | 5 g | 2 g | 2 g |
| Cabbage | 22 | 5 g | 2 g | 1 g |
| Zucchini | 19 | 3.5 g | 1 g | 1.5 g |
Note: These values are based on one cup of given vegetables.
(Source: EatingWell)
Leafy Green vegetables
Leafy green vegetables are rich in fiber and water, which helps you keep satiated and hydrated for prolonged periods of time. According to some observational studies, leafy green vegetables contain compounds named thylakoids that have been associated with effective appetite management and increased satiety. You can even drink your favorite greens by simply putting them in a juicer and blending them to create a smoothie. Therefore, leafy green vegetables can help people with healthy weight loss and optimal weight.
Cruciferous vegetables
This category includes broccoli, cabbage, cauliflower etc. Just like other vegetables, cruciferous vegetables are also high in fiber and tend to be filling. However, cruciferous vegetables contain a decent amount of protein. A combination of higher protein and fiber content and low caloric content makes them a good option to add in your daily diet, if you are looking forward to a sustainable way for weight loss and optimal weight.
Summary: Leafy green vegetables are rich in fiber and water content that helps you keep satiated and hydrated for prolonged periods of time. The plant compounds, named as thylakoids in green vegetables, may help with effective appetite management. Unlike other vegetables, cruciferous vegetables contain a good amount of protein. A combination of high protein and fiber content and low caloric content makes cruciferous vegetables a weight-loss friendly option to add in your daily diet.
What Are Refined Carbs and What Are their Types?
Refined carbohydrates are also called simple carbs or processed carbohydrates; they contain much lower amounts of dietary fiber and micronutrients than complex carbohydrates. The majority of their nutritional value is stripped during the manufacturing process from farm to table.
How to Avoid Unnecessary Weight Gain
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Cut Back on Refined Carbohydrates
Refined carbs such as white bread, white rice, regular pizza dough, flour tortillas, white pasta etc. are just empty calories that cause a rapid spike in your blood sugar and insulin levels. This is followed by a sudden drop in blood sugar levels, which leaves you feeling weak. Research suggests a diet low in carbohydrates can help reduce appetite which may lead to eating fewer calories throughout the day. Therefore, cutting back on processed carbohydrates can help you if you are struggling with weight (M. O. F., & SHOTS, 2015).
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Eating a High Protein Breakfast
A diet high in protein can help regulate appetite and can help you feel satiated for extended periods of time. This happens because of reduced levels of hunger hormone named ghrelin and an increase in satiety hormones. Since breakfast is one of the most important meals of the day, eating a high protein breakfast can help you stay full for prolonged periods, rather than hoarding up on carbs in breakfast (Moon & Koh, 2020). Skip that bagel and opt for something like a bowl of oatmeal with a sliced banana, cinnamon and 1-2 tablespoons of peanut butter.
Summary: A diet low in refined carbs can help reduce appetite which may lead to eating fewer calories throughout the day. Also, a diet high in protein can help regulate appetite and can help you feel satiated for extended periods of time.
Steps to Overcome a Slow Metabolic Rate
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Snooze Well
According to research, inadequate or poor-quality sleep may slow down the metabolic activities through which our body converts calories into energy. Moreover, insufficient sleep can increase the levels of insulin and cortisol in blood, which also trigger fat storage in our body. Therefore, in order to get your desired numbers on a weight scale, do snooze well. Research suggests that less than 5 to 6 hours of night sleep in linked with an increased risk of obesity in individuals (Kesten, D. Lose Weight While You Sleep). I suggest sleeping at least 7 hours per night for Adults.
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Effective Stress Management
Stress stimulates the release of adrenaline and cortisol hormone in blood that initially helps decrease the appetite as a part of “fight or flight” response. However, constant stress can lead to constant rise in blood cortisol levels, which leads to increased appetite and it can make people eat more calories. Cortisol triggers the need to replenish the body’s nutritional stores from carbohydrates. Insulin then comes into play, by transporting sugar from the blood to our brain and muscles. If your body does not use this sugar effectively, it will be stored as fat. Therefore, effective stress management is essential if you are looking forward to losing weight (Christaki et al., 2013).
Summary: Sleep and stress are mutually related and together they affect our weight loss or gain. Insufficient sleep can increase the levels of insulin and cortisol in blood, which also triggers fat storage in body; whereas constant stress can lead to a constant rise in blood cortisol levels, leading to increased appetite and making you eat more calories.
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Balancing Gut Microbiota
Dietary fiber passes through your digestive tract, undigested. However, upon reaching the large intestine, home to friendly gut bacteria, it gets digested by these microbes and converted into a usable form of energy. Therefore, it is believed that balancing your gut bacteria can help with better weight management.
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Mindful Eating
Mindful eating is a practice that helps people pay attention to how and where they are eating food. In today’s fast-paced world, people tend to eat quickly on the go; either in their cars or at their work desks. Resultantly, most people may not keep track of what they are eating or may be more prone to opt for food choices that are readily available and that may not be the best option based on health. For this reason, mindful eating is an appropriate practice to follow for some (Hanh, T. N., 2015).
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Move Your Body
Exercise is not as important as calorie restriction is, when it comes to losing weight. However, exercise helps by repairing disturbed metabolism. Moreover, exercise can help maintain lost weight; physically inactive people tend to gain weight more easily than the ones who exercise regularly.
How to Have a Healthier, More Nutrition-Filled Diet
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Make Your Plate Colorful
A healthy diet is the most appropriate approach towards weight loss and management. Make your plate colorful by adding different colored fruits and vegetables. Fruits and vegetables are naturally high in fiber and micronutrients such as vitamin C, iron, potassium, manganese etc. Due to their low caloric content, they will not only help you with optimal weight but also raise your micronutrient and antioxidant levels.
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Change Your Choices
A handful of almonds and the equivalent amount of candies may have an equal number of calories; but almonds are full of healthy nutrients. Candies, on the other hand, can only give you empty calories. Shift your choices in order to gain a healthier version of you.
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Eat Healthy Fats
Fats are always misunderstood and considered bad. The important thing here is that healthy fats are essential for your body functions to be carried out properly. Research suggests that consumption of healthy fats such as omega-3 and omega-6 fatty acids can help boost your weight loss by making you feel full for extended periods of time. Remember moderation is the key and healthy fat varieties can be found in avocados, nuts and seeds.
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Stay Hydrated
Dehydration or thirst is often confused with hunger. Therefore, if you are feeling hungry, drink enough water. Staying hydrated may suppress your hunger and boost your metabolism, which consequently helps you lose weight and brings positive results on your weight scale. As mentioned by th US National Academies of Sciences, Engineering, and Medicine about 15 cups (<4 liters) for men and 11 cups (<3 liters) for women is appropriate. This covers not only beverages and actual water but also food which makes up 20 % typically of our water intake. Healthy adults should aim for these numbers but this should be reduced in those with chronic medical problems involving heart, liver and kidney failure.
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Don’t look at the scale
If your weight scale is torture for you, keep it away. Do not expect weight loss to be an easy process, and in order to make peace, stop looking at it quite often. It will help you stay relaxed mentally and will not put a burden on your mind to shed those pounds in an unhealthy way.
Bottom Line: Optimal Weight
Weight loss is something that you might need to work on in order to feel healthy and prevent various health conditions such as obesity and cardiovascular diseases.
Eating a diet that is high in fruits, vegetables and fiber can help you with effective and sustainable weight loss. Managing stress is significantly underrated when it comes to losing weight. By following these strategies, you can start your health transformation and optimal weight today.
For a more organized plan towards healthier living, NubianDoc is here to help you. With our E-book, you can get your hands on easy, nutritious recipes and no-equipment workout plans. Contact us now.
Also, check out our informative articles that aim to educate and inform about healthier lifestyle choices.
Medical Disclaimer: For people with especially restrictive diets due to chronic metabolic disease (such as diabetes, liver or cardiovascular disease), this content is not intended as a substitute for medical advice, diagnosis or treatment. Whether genetic or environmental; health conditions, metabolic rate and food intake will vary from person to person.
Sources
- Anderson, J. W., Smith, B. M., & Gustafson, N. J. (1994). Health benefits and practical aspects of high-fiber diets. The American journal of clinical nutrition, 59(5), 1242S-1247S.
- Carlton Tohill, B. (2005, August). Fruits and vegetables consumption and body weight management. In I International Symposium on Human Health Effects of Fruits and Vegetables 744 (pp. 39-46).
- Centers for Disease Control and Prevention. (2012). Can eating fruits and vegetables help people to manage their weight?
- Skinner, M., & Ghosh, D. (2007). Polyphenols from fruits and vegetables in weight management and obesity control. Obesity, 321–337. https://doi.org/10.1201/9781420005479.ch25
- Moon, J., & Koh, G. (2020). Clinical evidence and mechanisms of high-protein diet-induced weight loss. Journal of Obesity & Metabolic Syndrome, 29(3), 166.
- MEALS, M. O. F., & SHOTS, F. D. I. 5 Quick Tips to Kick Start your Weight Loss December 14, 2015 in in Food.
- Kesten, D. Lose Weight While You Sleep (Really!).
- Christaki, E., Kokkinos, A., Costarelli, V., Alexopoulos, E. C., Chrousos, G. P., & Darviri, C. (2013). Stress management can facilitate weight loss in G reek overweight and obese women: a pilot study. Journal of Human Nutrition and Dietetics, 26, 132-139.
