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On today’s episode, I want to share the 22 best high fiber foods for weight loss.
Benefits of Fiber include:
Improves gut health and digestion
Helps lower the risk of cancer, diabetes, and heart disease
Keeps you regular
Balances blood sugar levels
Reduces the circulation of toxins in the body (and gets rid of estrogen)
Keeps you feeling full and reduces cravings
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Yes, fiber is your fat loss ally. Consuming fiber helps with weight loss, because when you’re full, you won’t over eat. It also slows the emptying of the food from your stomach, which provides a steady steam of nutrients for your body to use.
Protein, Fat, and Fiber Diet
As you know, we promote a healthy lifestyle with a diet higher in protein, healthy fat, and fiber.
I’ve branded it PFF.
Protein.
Fat.
Fiber.
A diet high in protein, fat, and fiber (PFF) is great for:
long-term weight loss
muscle building
hormonal health
gut health
and maintaining a lean and fit body composition, 365 days a year.
Let’s cover the basics of fiber.
Soluble fiber:
This is the type of fiber that turns into a gel-like substance in the stomach. This helps slow the digestion and absorption of sugar, which helps balance blood sugar levels, as well as helping lower cholesterol. Soluble fiber also helps you feel full, thus decreasing cravings and reducing the risk of over eating.
Insoluble fiber:
I’m sure you’ve all heard that fiber helps you poop.
Well insoluble fiber is the type that helps you remove waste from your body more efficiently. If you’re feeling backed up and constipated, insoluble fiber is your friend.
Even though fiber is actually indigestible by humans, it’s essential to gut health and digestion, as the healthy bacteria in your gut eats fiber to grow and flourish.
What is the recommended daily amount of fiber?
This depends on your age and gender.
Fiber comes from eating carbohydrates, however the right types of carbohydrates can still be high in fiber, without being too high in carbohydrates.
I’m referring to high fiber foods, from whole, plant based, low glycemic complex carbohydrate sources, such as vegetables, fruit, nuts, and seeds.
Even though legumes like navy beans, black beans, and lentils contain the highest fiber amounts, they also include a higher amount of carbohydrates per serving. If you do eat beans, ensure you fully cook them. And yes, you can also get fiber from grains like millet, buckwheat, oats, and brown rice, however once again, the carbohydrate content in these foods are much higher, thus putting you at a higher risk for going over your carb intake goals.
The high fiber foods that I’m recommending are higher in fiber and antioxidants to lower free radical formation, without adding extra body fat.
One of the best ways to increase your fiber intake from leafy greens is to boil them. This lowers the volume of food but increases the amount fiber to your plate. Also consider adding greens to your smoothies. Remember, juicing fruits and vegetables removes the fiber.
When you blend them into a smoothie, the fiber remains in tact.
Leafy greens include:
kale
rainbow chard
swiss chard
collard greens
arugula
spinach
romaine
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week!
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The 22 Best HIGH FIBER FOODS For Weight Loss [LOW CARB/PALEO] | LiveLeanTV
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