Fiber and weight loss: are you getting enough fiber?
We are often busy trying to find the perfect diet for us. We would like to stay fit, lose weight or gain weight. But we often forget one very important part; namely getting enough fiber. These are plant substances that our body cannot fully digest and which, among other things, are very good for digestion. In this blog we specifically discuss why eating fiber and losing weight go hand in hand. We also tell you how much fiber you need and give you tips on how to get it more easily.
How much fiber per day (RDA)
Women consume an average of 18 grams of fiber per day. On average, men consume slightly more, namely 22 grams. But the recommended daily amount is definitely higher than that. The recommended daily allowance (RDA) is between 25 and 30 grams per day, depending on your age, gender and lifestyle. Women need an average of at least 25 grams per day, men an average of 30 grams.
The importance of fiber is highly underestimated. Did you know that they are essential for good digestion and can even help prevent various health problems? A fiber-rich diet can prevent constipation and diverticulitis and it can even reduce the risk of colon cancer. Eating a fiber-rich diet is also important to fall off and to maintain weight. So it's time to find out whether you eat a fiber-rich diet and get enough of these plant substances per day!
Is fiber good for weight loss?
We already told you that eating fiber and losing weight go hand in hand. But why is a fiber-rich diet so important if you want to lose weight? Eating a fiber-rich diet is important for several reasons. First of all, they ensure that you feel full for longer. Fiber absorbs water and swells in the stomach, literally making you fuller. Your feeling of hunger decreases, causing you to consume fewer calories. This in turn can cause weight loss. Fiber also helps you lose weight because it contains few calories, meaning you can eat larger portions without consuming too many calories.
If you eat a fiber-rich diet and lose weight, digestion will speed up. Your stool becomes healthier, it prevents constipation and your blood sugar level becomes more stable. If there are fewer peaks and valleys in blood sugar levels, you are less likely to reach for unhealthy food. It is also important that fiber contains many important nutrients that you need. This includes vitamins, minerals and antioxidants.
Important sources of fiber
Do you want to eat more fiber and lose weight? Then you may be wondering how you can eat a fiber-rich diet. Fiber-rich foods include vegetables, fruits, whole grains, beans, nuts and seeds. You can easily add these products to your breakfast, lunch and dinner, but you can also have fiber-rich snacks. For example, try oatmeal with berries for breakfast, a green salad with beans for lunch, and whole-grain pasta with roasted vegetables for dinner. Small changes to your diet can make a big difference!
To give you a better idea of the amount of fiber per product, we have drawn up a handy list for you. The number of grams of fiber per 100 grams is taken into account for each product.
- Chia seeds: 34 g
- Almonds: 12.5 g
- Oatmeal: 10.6 g
- Oat flakes: 10.6 g
- Black beans: 8.7 g
- Artichokes: 8.6 g
- Lentils: 8 g
- Whole wheat bread: 6.8 g
- Avocado: 6.7g
- Raspberries: 6.5 g
- Kidney beans: 6.4 g
- Whole wheat pasta: 6.3 g
- Brussels sprouts: 3.8 g
- Pears: 3.1 g
- Sweet potatoes: 3 g
- Quinoa: 2,8 g
- Carrots: 2.8 g
- Broccoli: 2,6 g
- Apples: 2.4 g
- Spinach: 2.2 g
Do you find yourself consuming too little fiber and do you want to eat a fiber-rich diet and lose weight? Then incorporate the above products into your meals and experience how easy eating fiber and losing weight can be.
Go for convenience with fiber supplements
Are you unable to get enough fiber per day? Even then there is not a man left overboard. There is a very simple solution: fiber supplements! There are various fiber supplements available from Slimminglabs that you can take daily. This means you don't have to change your entire diet, just add supplements to your routine. For example, take a look Fibre Select inDetoxionis: with these products you can easily increase your fiber intake without any hassle. They are specially designed to support your digestion and the fiber can help you lose weight.
Take Fiber Select 5 grams three times a day with 100-150 ml of water, yogurt or juice. Then drink another 250 grams of water or another drink so that the fibers can absorb the moisture properly. Detoxionis are capsules, which you also take three times a day with a large glass of water each time. Two pieces for lunch and one capsule for dinner. Getting enough fiber has never been this easy. Do you also want to lose weight with more fiber and do you have any questions? Or would you like to know more about fiber-rich food and losing weight or about supplements? Take contact and we will be happy to help you further.