Are you recently struggling to fit yourself into that bodycon dress? Does your bulging tummy make you awkward? Well, then it is time to make some dietary changes and ensure a healthy weight loss. And to do that, a high fiber foods list to lose weight can help!
Rather than consuming fiber supplements for weight loss, it is best to consume rich foods in fiber. Apart from making dietary changes, you need to ensure exercising as well. So, before you hit the gym, or look for home workout ideas on Total Shape, let us check out what the high fiber foods list lose weight chart tells you!
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High Fiber Foods List Lose Weight
Losing weight can be tough, but it becomes an easy task when you choose the right foods. So, check out the high fiber list lose weight chart below:
Beans
Beans contain fiber, cancer-fighting polyphenols, and energy-boosting iron. By consuming half a cup of beans, you will be getting around six grams of fiber content. You can always add refried beans into your tacos or tostadas.
Beets
Beetroots are a wonderful vegetable. It contains a lovely hue that helps you fight off several diseases and keeps you protected. Beets contain cancer and heart-fighting properties. You can add them to your salad with candied walnuts and goat cheese. One cup of steamed beetroot contains around four grams of fiber content.
Cauliflower
Potatoes are always everyone’s favorite. But you make so much with cauliflower. It counts among the high fiber foods to lose weight. Moreover, you can swap your potato mash with cauliflower mast. It is nutritious and delicious too. With one cauliflower head, your body will get 5 grams of fiber. Moreover, the calorie intake in cauliflower mash is low.
Squash
Squash is a great food if you are looking to lose weight. It contains an adequate amount of fiber and many more nutrients. You can make so many delicious recipes using squash. Add in some seasonable vegetables, and be sure to reach your daily fiber intake in no time. With one squash, you will get around 6 grams.
Sweet Potatoes
Although potatoes are not the ideal option when you are thinking about losing weight, you can always consume sweet potatoes and get a large amount of fiber and even lose weight. One medium sweet potato can supply you with eight grams of fiber. It also contains a protein that can keep you full for a long time period. Sweet potatoes can be eaten in salads, either steamed or baked.
Chickpeas
You can add chickpeas to the high fiber foods list lose weight. With one portion of chickpeas, you will get around 8 grams of dietary fiber. Apart from a sufficient amount of fiber, you can get also get an adequate amount of protein. So, when you are thinking of losing weight, eating high protein and fiber foods is essential. That is because it keeps you full for a long time. With one portion of chickpeas, you will be getting around 14 grams of protein content.
Split Peas
Split peas contain a vast amount of protein and fiber. You can add split peas into your soups, stews, daals, and so much more. With one cup of split peas, you are sure to get around 16 grams of fiber content. You can easily add them to your dinner and be sure to meet your daily fiber intake.
Pears
When you are making a high fiber foods list lose weight, pears are a great option. You can consume one medium-sized pear and get around six grams of dietary fiber content. More so, when you are on a weight loss process, you can include smoothies into your diet. Pears can make a great ingredient when you are thinking about making smoothies.
Lima Beans
Although everyone underestimates the power of lima beans, it is a potential food that can help you lose weight. With one cup of lima beans, you are getting around 6.5 grams of fiber content. You can easily cook them with bacon and stir your tastes. Even though you can make a paste out of these lima beans and add it to your soup, but it is best to consume it with bacon.
Broccoli
Greens are always the best option if you are thinking about losing weight. How can you miss out on broccoli when making a high fiber foods list lose weight. Moreover, it contains a low amount of calories, which is great when you think about losing weight. One cup of broccoli contains around five grams of fiber content. Broccoli can be consumed in salads or eaten baked. All you need to do is add as much as less oil or butter to avoid a heavy calorie-intake.
Blackberries
When you make a high fiber foods list lose weight, you cannot miss out on blackberries. It contains large amounts of fiber, and you can remain full for a long time. Blackberries can be eaten over your oatmeal or even sprinkled over your pancakes. One cup of blackberries can give you around eight grams of fiber content.
Raspberries
When you are making a high fiber foods list lose weight, berries are a must-inclusion. It is always best to consume foods rather than opting for supplements into your diet. Raspberries are a great inclusion to a high fiber food chart to lose weight. Only by consuming one cup of raspberries you can get around 8 grams of fiber content. You can always add some dressing to your raspberries. But having them without any sugary substance is best when you are thinking about losing weight.
Guava
People in the United States are usually a deficit of fiber intake daily. Most of them only get about nine to 11 grams of dietary fiber in one day. You need to make an extra effort when you are thinking about losing weight with a high fiber intake. And to do that, guavas can help! One guava can give you around 9 grams of fiber. You can always have guavas plain or add them to your pancakes or waffles.
Avocados
Avocadoes are a superfood. It is not only rich in fiber, but it also contains healthy fats, vitamins, and many more nutrients. More so, avocadoes make a great snack option that keeps you full for a long time. Studies show that when you consume avocadoes, it helps you lose weight faster. It is low in calories and best when you are on a weight loss regime. Only by consuming half an avocado you will be eight grams of fiber content.
Canned Pumpkin
The Halloween veggie can fit into your high fiber foods list lose weight easily. You can make a puree of pumpkin and have it as a smoothie. But you always make a curry or salad to enjoy the benefits of this orange veggie. Half a cup of canned pumpkin contains around four grams.
Figs
When you are making a high fiber foods list lose weight, adding figs is a must. It not only contains a high fiber content but also possesses a large amount of protein. Only by consuming half a cup of figs you will be getting around eight grams of fiber content. You can place figs on top of your pizza or brie cheese.
Lentils
Lentils are a healthy option when you are thinking about following a vegan or vegetarian diet plan. It is rich in fiber, protein, folate, and many more essential nutrients. The high content of folate present in lentils helps you keep away from any birth-related defects. By consuming half a cup of boiled lentils, you will be getting around 10 grams of dietary fiber. You should make a soup out of lentils to keep yourself full for long.
Edamame
When you think of making the best high fiber foods list lose weight, it is crucial to keep good snack options. That is because when you get frequent cravings, consuming unhealthy snacks is easy. So, it becomes essential to include the right foods that can keep you full for longer and are healthy options. By consuming one cup of shelled edamame, you will be getting around eight grams of fiber content.
Pomegranate Seeds
Pomegranate seeds contain loads of phytonutrients. You can call this nature’s snack fruit.
Pomegranate seeds are found frozen or refrigerated. You can try sprinkling them over your cereals or yogurt. By consuming half a cup of pomegranate seeds, you will be getting around four grams of fiber content. But always drink loads of water after consuming pomegranate seeds so that you don’t get bloating and other digestive problems.
Barley
Barley is similar to quinoa, rice, and oatmeal. It is a type of cereal that puffs when you cook barley. Moreover, its high fiber content keeps you full for a long time. Apart from helping you lose weight, barley is great for keeping your diabetes levels low. You can swap barley with white bread. One cup of cooked barley contains around six grams of fiber content.
Brussel Sprouts
Brussel sprouts have recently turned into a superfood. It contains high fiber content and also other crucial nutrients. So, these keep you away from cancer and other heart problems. You can eat one cup of roasted brussels sprouts and be sure to get around four grams of fiber content.
Kiwi
When you make a list of fruits and vegetables to lose weight, don’t miss out on adding kiwis to the list. It has a significant amount of fiber and many more nutrients. You can consume kiwis to reduce the triglycerides that can further help you keep away from heart problems. When you consume two medium-sized kiwis, you will be getting four grams of fiber.
Banana
Bananas contain vast amounts of fiber and many more nutrients. It contains antioxidants that give you anti-inflammatory benefits. You can eat bananas frozen or fresh. One banana can give you around four grams of fiber.
Acorn Squash
Acorn squash contains a large number of nutrients. It has a nutty, sweet, and great flavor. You can consume one cup of cubed acorn squash and get nine grams of fiber content. You can roast acorn squash and get a nice tender taste.
Grapefruit
When you are making high-fiber foods chart, you can add grapefruit to the list. It helps you in remaining full for a long period of time. More so, it helps you in losing weight in no time. One grapefruit contains around four grams of fiber. You can always drizzle honey on top of the grapefruit and lose your fat in no time.
Artichokes
When you are making a high-fiber foods chart, artichokes are a must inclusion. It provides you a vast amount of fiber and many more nutrients. Moreover, its natural detoxifying properties help you keep your digestive tract clean. Moreover, when you consume loads of fiber, you can keep away from constipation and bloat. By consuming one artichoke steamed, you will be getting around 10 grams of fiber content.
Black beans
Black beans are a great source of fiber and many more nutrients. It keeps you full for a long time. It is a great option if you are vegan or follow a vegetarian diet plan. You can consume black beans boiled or grilled in your salads and tacos. Half a cup of black beans can supply you with 15 grams of dietary fiber content.
Final Thoughts
As we come to the end of our blog today, we hope you have many fiber-rich foods to consume. It is always best to keep away from fiber supplements to lose weight. Instead, start following the high fiber foods list lose weight chart.
You will indeed have a healthy weight loss that will keep you healthy and strong. Also, don’t miss out on hitting the gym to keep your muscle mass intact. So, start consuming these foods, and let us know in the comment section below how your weight loss program turned out!
