How a high fiber diet helps improve fat loss!
If you have ever gone through a fat loss phase before (also called a ‘cut’ or more technically, a calorie deficit), then you know that finding ways to make it FEEL easier is key!
There are a few things you can do, and one of the easiest options is to focus on a high fiber diet!
A Standard American Diet is typically severely lacking in fiber. Usually due to the highly processed foods that are so readily available and often marketed towards us.
If you are currently only consuming a few grams of fiber on a daily basis (don’t worry, it’s pretty common until you become aware of it), then it may take a little bit of extra intention to increase. That’s okay! I’m going to give you a few tips! I promise it also gets easier the more you focus on it as well.
Why is fiber important?
Fiber is important for several reasons, but in a calorie deficit the main reason is that it can really help with satiety. Of course, there is going to be some level of hunger during a calorie deficit. However, focusing on fiber intake can help with this!
Fiber is actually not digested by your body. It cannot be broken down and used like macronutrients (protein, carbs, fats). There are two types of fiber: soluble fiber and insoluble fiber. This just determines how it interacts with water.
Insoluble fiber: This type of fiber does not dissolve in water. It can help increase the bulk of stool and promote it to move through the bowels. This is so important for overall bowel health and digestion.
Soluble fiber: This type of fiber will dissolve in water. Soluble fiber turns into a gel-like material when consumed. This fiber may help lower blood sugar (glucose) and cholesterol.
Remember that even when you are in a fat loss phase, we still want to keep our focus on overall health. Consuming foods higher in fiber on a daily basis is a great way to do this and can help ensure you still feel your best even on lower calories!
How much fiber does the average woman need?
The general recommendation is about 25 grams of fiber per day (or more). If you are eating a Standard American Diet, this is going to seem like quite the jump! Don’t worry- you can work to slowly increase your daily intake over time, and I would actually very much suggest that!
Be sure to keep up with your hydration while increasing fiber as this will help with digestion as well. It can be common to notice some stomach upset when increasing fiber quickly, so drinking enough water can help with this.
A good way to look at your overall fiber intake is to break it up into your daily meals/snacks. If you consume 3-4 meals daily, then you can aim to consume about 6-8 grams of fiber per meal. If you can get some fiber from your snacks as well, that’s great!
So, what foods should you eat to increase fiber intake?
There are thankfully lots of options for high fiber foods, and you are likely already consuming many of them! Generally, we think of fruits and vegetables when we consider fiber, but there are also some other key foods as well. Below is a list of options that you may consider adding to your current diet:
- Avocados
- Berries (especially raspberries, blackberries, blueberries)
- Citrus fruits
- Apples
- Beans/lentils/peas
- Seeds (chia seeds, flax seeds, pumpkin, sunflower, etc.)
- Nuts (almonds, pistachios, chestnuts)
- Whole grains (bread, flour, oats, cereals)
- Vegetables (broccoli, cauliflower, kale, spinach, celery, carrots, brussels sprouts, etc.)
Sample meals to increase fiber
Breakfast ideas:
- Oatmeal with berries and chia or flax seeds (add choice of protein, I sometimes mix half a scoop protein powder in my oats)
- Avocado spread on whole wheat toast, topped with honey and chopped pistachios (add choice of protein)
- Breakfast wrap: scrambled eggs with sauteed spinach, bell peppers, black beans and cheese
Lunch ideas:
- Burrito bowl with choice of protein, beans, salsa, and brown rice
- Sandwich on whole grain bread with a side of fresh veggies (carrots, celery, bell peppers, cucumber, etc.)
Snacks:
- Apple and peanut butter
- Greek yogurt with berries and chia seeds
- Chia seed pudding
- Edamame
Dinner ideas:
- Whole grain pasta (or chickpea pasta), marinara & choice of protein with a side of veggies (broccoli, green beans, asparagus)
- Beans and rice with chicken sausage and toppings of choice
- Mixed greens salad with berries, pistachios, goat cheese, and dressing (add protein of choice)