When it comes to losing weight, slimmers can choose from a long list of diet plans. Some may opt for a structured plan like the low-carb keto diet, which recently saw one woman lose an incredible 11 stone. Others may choose to completely overhaul their diet like Simon Cowell who went vegan and lost 1.5 stone. Healthy weight loss can be a struggle for some dieters, as they may stick to a minimal diet over a fear of gaining weight. However, leading nutritionist Lily Soutter says slimmers need not worry about certain food groups, as some actually contribute to weight maintenance and loss.
Lily Soutter is a London nutritionist, who specialises in workplace wellness and the tools needed to make practical, sustainable and positive dietary changes regardless of a busy schedule. She has frequently appeared on ITV’s This Morning with Holly Willoughby and Phillip Schofield.
Speaking to Express.co.uk, she revealed that eating fibre-rich foods is a great way to speed up weight loss, however, most people aren’t actually eating enough.
She said: “On average, in the UK we’re only consuming 18g fibre per day when we are advised to aim for at least 30g. Put simply, if we’re not consuming our ‘five a day’ and are falling short on whole grains, beans, pulses, nut and seeds, we may also limit our fibre intake.”
There are numerous studies to support the premise that an increase in fibre consumption can promote satiety, decreases hunger and ultimately improve feelings of fullness.
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Lily said this can be down to many factors, the main being that it takes a lot longer to chew foods which contain more fibre.
She continued: “Fibre-rich foods often require more chewing which can increase the secretion of CKK in the gut – a hormone that decreases appetite – and decrease the secretion of ghrelin – a hormone that increases appetite.
“Chewing plays a critical role with satiety, not only does it take more work but the slower we eat the more time our brain has to register that we’re full.
“Fibre rich foods also absorb water and stay in the stomach for longer, which creates a sensation of fullness long after the meal is finished.”
Not only can fibre help to keep slimmers full, but Lily explained that enjoying fibre-rich foods as part of a healthy balanced diet could help protect against weight gain.
Lily added: “High fibre foods have a much lower energy density in comparison to high fat foods, therefore a person on a high-fibre diet can consume the same amount of food but with fewer calories”
How can slimmers add more fibre to their diet?
To increase fibre intake, Lily advises slimmers to opt for whole grains.
“An easy way to add more fibre to our diet is to focus on whole grains such wholegrain bread, pasta and rice. You can also add favourite toppings to Ryvitas and even oatcakes to make a fibre rich snack,” she explained.
“Nuts and seeds are also good option to increase intake, just 2 tbsp. chia seeds comes with 11g fibre and can be added to smoothies and your morning porridge. Lastly aim to fill at least half your plate with rainbow coloured vegetables and choose fresh whole fruit for an extra fibre hit.”
Lily recently shared the downsides of the keto diet with Express.co.uk, as she informed slimmers on the best way to lose on the low-carb diet.
While there are many proven benefits of the diet, she explained that there are also cons, which range from bad breathe to poor gut health.