Being hungry when dieting is a part of old-fashioned diet, and the key to not starving yourself when dieting is simple: healthy fiber. There are many foods that contain good fiber, and they definitely also have other nutrition. However, high fiber foods have benefits for healthy diet: they can help regulating blood sugar, and the calorie intake does not count (especially for the insoluble fiber kind). This is why fiber is good for those who want to lose weight without starving.
Types of Healthy Fiber
Fiber is basically non-digestible carbohydrate, unlike simple carbohydrate that is broken down into sugar quickly. This makes fiber fulfilling and can help you stave off hunger longer when trying to lose weight. Generally, there are two types of fiber: soluble fiber and insoluble fiber. They come from various fiber sources with additional nutrition.
- Soluble fiber. This fiber type has high viscosity and can be dissolved in water. When binds with water, this fiber forms viscous gel and coats your stomach, making you feel full longer. Also, this type of fiber regulates your sugar level because it is released more slowly into the bloodstream. Soluble fiber is common in oatmeal, which is very popular and can be found easily.
- Insoluble fiber. This fiber type cannot be dissolved in water and the calorie goes through the digestive system. This makes you feel full but without adding extra inches in your waistline, because the calorie basically goes straight to your digestion. Foods that contain healthy fiber like this are bran, fruits, vegetables, and whole grain foods.
Combining these two fiber types is important in any weight loss attempt. Both soluble and insoluble fiber sources make you full longer, giving you important nutrition beside the fiber itself, and not making your body absorbing excessive calorie intake. However, you must be careful in combining fiber sources for diet, because some of fiber-rich foods also have high amount of fat and sugar.
How to Eat Healthy Fiber for Diet
Since some fiber-sources are full of fat and sugar, you must be careful in choosing or serving the foods. For example, avocado is a great fiber source, but it is also high in fat content. Many types of fruits are great for your diet, but when you turn them into smoothies, you break down their natural sugar, which makes the drink high in sugar. Also, while whole grained cereals are healthy fiber sources, we sometimes overlook the portion and eat them excessively. This will make you dump huge amount of sugar and fat.
To make sure you consume fiber the right way, you must consume it the right way. Make sure to implement healthy portion in eating, such as a bowl of cereal or oatmeal in the morning with pieces of fruits, not blended smoothies. For vegetables, eat the ones that have rich, darker colors, because they usually contain more insoluble fiber. Check some potential fiber-rich foods to see if they have low fat and calorie; these are the healthy fiber sources you can include in your meal.