Eating more fiber, a nutrient that has been shown to increase satiety and aid in blood sugar control is one of the most effective methods to lose weight without feeling hungry. According to scientific research, although it is not the most enticing strategy, it is an extremely effective one. For optimal results, consume at least 30 grams of fiber per day. According to research from the University of Massachusetts Medical School, this amount promotes weight loss and improves health as effectively as more complex calorie restriction regimens.
Though you may be familiar with popular fiber-rich foods such as overnight cereals, there are numerous other unassuming healthy foods that can help you meet your daily requirement. Add a few of our favorites to your weekly menu to prevent taste-bud fatigue and begin weight loss immediately.
1. HUMMUS
Fiber content: 2.5 g per ¼ cup
The similarities between vegetables and hummus and between John Legend and Chrissy Teigen are striking. The fact that America can’t get enough of this easy-to-love duo is excellent news for your waistline. Vegetables are low in calories and the Mediterranean spread is rich in fiber, making them ideal for a weight loss diet. Read nutrition labels at the grocery store to ensure that the hummus you’re purchasing is a decent source of the nutrient; some contain more fiber than others.
We support coupling hummus with vegetables, but that is not its only application. Use it in place of mayonnaise on sandwiches or to create hummus-crusted chicken. Huge fan of salads? Make a quick salad dressing by combining your preferred hummus with vinegar, sea salt, and black pepper, which has been shown to reduce inflammation and prevent the formation of new fat cells.
2. SHREDDED COCONUT
Fiber content: 2.6 g per 4 tablespoon
Don’t let the fat content of shredded coconut (3.3 grams per tablespoon) deter you; the tropical treat contains lauric acid, a medium-chain saturated fat that converts to energy more readily than other forms of fat. In conclusion, consuming this form of fat instead of others will help you lose weight. Just make sure to adhere to the unsweetened variety to avoid excessive sugar and calories.
Shredded coconut is an excellent addition to cereals, weight-loss smoothies, and yogurt, as well as a substitute for breadcrumbs (hello, coconut shrimp!).
3. SUNFLOWER SEEDS
Fiber content: 3 g per ¼ cup
Are you sick of eating peanuts and almonds? Sunflower seeds are an energizing and nutritious complement to any diet. A quarter-cup serving contains slightly more than 200 calories and 3 grams of fiber. The seeds are also rich in magnesium, a mineral that helps maintain normal blood pressure, and steady cardiac rhythm, and promote lipolysis, the process by which the body releases stored fat.
Sunflower seeds are a crunchy addition to oatmeal and salads, as well as a tasty nibble on their own.
4. POPCORN
Fiber content: 3.5 g per 3 glasses
Popcorn is a nutritious snack when it is not drenched in butter, caramel, or oil, and it is packed with cancer-fighting polyphenols and fiber. Put on a movie and prepare a serving of the health-promoting snack to enjoy its benefits.
Use only air-popped popcorn. Perfluorooctanoic acid (PFOA) — the same substance found in Teflon cookware — is used to line the containers of many microwaveable varieties. The chemical has been linked in studies to infertility and weight gain.
5. COCOA POWDER
Fiber content: 4 g per 2 tablespoons
If you’re a chocoholic, we have excellent news for you! Cocoa powder, the raw, unprocessed form of cocoa powder, is an excellent way to smuggle more fiber and antioxidants into your diet, all while satisfying your chocolate cravings.
Blend frozen banana slices with cocoa powder during the milder months to create a rich chocolate ice cream. When it’s cold outside, blend two tablespoons of cacao powder with hot water to make a nutritious and filling hot cocoa. We prefer Rapunzel Organic Cocoa Powder because it contains more fiber than the competition and has not been alkalized, a process that removes the cocoa bean’s health benefits.
6. ALMONDS
Fiber content: 4.5 g per ¼ cup
Almonds are an often-overlooked fiber-rich food king, despite being best known for their high protein content. A quarter cup of the nut provides nearly five grams of satiating fiber for only 200 calories. In addition, almonds are an excellent source of magnesium and iron, two nutrients that many of us lack.
To incorporate almonds into your diet, add them to yogurt and oatmeal, or consume them on their own with a small piece of fruit as a satisfying snack.
Is your snacking routine becoming monotonous? Check out these other delicious protein-rich treats.
7. AVOCADO
Fiber content: 4.6 g per ½ fruit
The avocado is renowned for its waist-slimming monounsaturated fat content, but that is not its only nutritional advantage. The creamy, green fruit is also loaded with fiber, which contributes to its satiating nature. In fact, according to a study published in the Nutrition Journal, individuals who ate half a fresh avocado with their lunch reported a 40 percent reduction in appetite for several hours afterward.
Add the low-carb fruit to salads and quinoa bowls, or mash it on Ezekiel bread to make avocado toast, one of our favorite treats. Add some crushed walnuts, cinnamon, salt, pepper, honey, and thin segments of pear, another fruit known for its high fiber content, to your toast. This sweet variation on avocado toast is bound to please.
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