Weight Loss Day 22
Day 22
Fibre!
One of our primary focuses for this fortnight is getting the right amount of fibre in your diet. Foods that are rich in fibre are generally low in fat and calories and do not make you put on weight. In addition, fibre slows down digestion, making you feel satisfied and full up for longer, stopping you from snacking on unhealthy foods.
Fibre-rich foods are often bulky and fill you up quicker as well, which prevents you from overeating. This type of food also slows down the rate at which you eat, giving your brain time to register that your stomach is full with food.
Pretty good wrap for fibre don’t you think. So let’s look at how much you’re having now, and how much you should be having.
When introducing more fibre into our diet it is a good idea to start slowly. Making one change at a time, like swapping white bread for multigrain bread for example, is a great way to go and ensures that our body has time to get used to the change.
Making small, relatively insignificant changes to your diet makes it much more likely that you’ll be able to stick with them long term.
The best way to get fibre in your daily diet is by eating the widest possible variety of fibre-rich foods.
What are the best sources?
- Legumes
- Fruits - get in 2 per day
- Vegetables - get in 5 per day
- Brown rice
- Lentils
- Nuts, oats & seeds
The recommended daily fibre intake is about 30g - 35g
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