While lean protein plays an essential role in our easy weight loss programs, we also recommend that our members eat a diet rich in soluble fiber. This important nutrient helps keeps us full and promotes healthy digestion, both of which contribute to weight loss. Fiber also keeps us healthy—studies show it improves heart health and reduces the risk of hypertension and strokes.
Studies show that consumption in the United States is down significantly—only around three percent of the population are getting enough fiber in their daily diet. This can lead to weight gain since fiber helps regulate blood sugar levels and other uncomfortable digestive issues, such as bloating, cramps and constipation. According to the Institute of Medicine, men under 50 should consume approximately 38 grams per day and female should strive for 25 grams. Men over 50 can aim for 30 grams and women should consume around 20 to 21 grams. We also recommend that members of our weight loss clinics strive for these numbers.
Here are some excellent sources of fiber to incorporate into your diet today.
These tiny green veggies are packed with fiber, antioxidants, vitamins and minerals. They’re in season this time of year, so why not experiment with simple recipes to give them some flair? One eight ounce serving yields about 4.1 grams of fiber. These are actually a seasonal favorite among members of our weight loss clinics, as there are so many different ways to prepare them.
These are so easy to pop into any meal, as a side dish, in a casserole or in a puree. These unassuming veggies pack 8.8 grams of fiber in each cup and are a good source of vitamin K, copper, manganese, iron, folate, phosphorus and vitamin B1 and C.
These babies are a great source of both dietary fiber and protein, making them ideal for weight loss. They are also excellent sources of folate, molybdenum and iron.
With a whopping 15 grams of fiber per eight-ounce serving, it’s hard to beat the benefits of black beans. They are also a good source of phytonutrients, folate, potassium and vitamin B6.
These delicious little fruits are loaded with fiber and antioxidants that boost your health. Blackberries, blueberries, raspberries, cranberries and strawberries all make excellent choices. Keep in mind that the darker the berry, the higher their antioxidant content.
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