Weight loss is a goal many people do not know where to begin with, and often dieters will cut things from their daily routine in a bid to lose weight. However, there are some foods that will only aid weight loss and prevent dieters making unhealthy choices. A recent study found most adults are not getting their suggested intake of fibre – which is at least 30 grams per day. Fibre not only has a number of health benefits including reducing the chances of heart attacks and strokes, it also helps keep weight off.
Increasing your intake of fibre will reduce hunger pangs and encourage you to make healthier choices.
Recent research from the National Association of British and Irish Flour Millers found Britons are unaware of how much fibre experts recommend daily.
One in ten 18 to 44 year olds confessed they don’t even know what fibre is or what it does.
Fibre is extremely filling and the body digests it more slowly than simple starches and sugars.
According to Eating Well, a study by Annals of Internal Medicine found dieters who were told to eat at least 30 grams of fibre per day lost a significant amount of weight.
Meanwhile, dietician Nichola Ludlum-Raine explained: “Fibre helps keep our digestive system healthy and can reduce your risk of heart disease, stroke, type 2 diabetes and bowel disease.
“Fibre rich foods in a healthy balanced diet can also help you manage your weight.”
Which foods contain fibre?
Bread
Nichola advised: “All breads, not just high-fibre breads such as wholemeal, 50:50 or seeded loaves but white bread as well, contain fibre.
“Don’t always reach for the salad over the sandwich at lunchtime. Tuck into a sandwich filled with salad instead!”
Fruit
“Swap sweetened yoghurt for a piece of fruit with natural yoghurt as a dessert, or replace some of the meat in your chilli or Bolognese with beans.
“You can also add frozen veg to lots of dishes from omelettes to risottos.
“And don’t forget to keep the skin on your fruit and vegetables – just wash, don’t peel.”
Nuts
Nichola added: “Unsalted nuts, seeds – such as chia seeds, sunflower seeds and poppy seeds – and dried fruits are all typically high in fibre and can boost your fibre intake when baking and snacking too.”
Oats and some cereals
The nutritionist continued: “Choose a wholegrain cereal such as wheat biscuits or porridge, then top with seeds, chopped nuts and fresh fruit. Or enjoy toast topped with peanut butter and fruit such as banana.”
Pulses
Nichola recommend: “Stir cooked lentils into your soup for a fibre and protein boost.”
And if you’re wondering how to maintain the recommended daily amount of fibre, which is 30grams, the diet expert has given this example menu:
Breakfast (7g fibre) Two wheat biscuits, 200ml almond milk and topped with one small banana and a small handful (25g) of chopped walnuts.
Snack (2g fibre) one medium apple
Lunch (11g fibre) Sandwich made with two medium slices of wholemeal bread, a handful of salad leaves and 125g of falafel
Snack (5g) Handful (80g) of carrot batons with a quarter of a tub of hummus
Evening Meal (5g) Fajitas made with one tortilla wrap with chicken, a pepper and half an onion