When people start their weight loss journey, they often worry that cutting calories will make them hungry and irritable. Being hungry (aka starving and pissed off) isn’t fun for anyone.
But that’s not always the case when you’re eating the right foods. Enter: fiber optics. If you’re having trouble achieving your goals, you can have success with a high-fiber diet that supports weight loss.
Can I lose weight on a high-fiber diet?
Yes, it’s possible. “Fiber makes you feel fuller, longer. So when you optimize your fiber intake, you may eat less food because you’re not hungry,” explains Joanna Gregg, a dietitian working with MyFitnessPal.
In addition to slowing digestion, fiber can help regulate hunger through its effect on two key hunger hormones: growth hormone-releasing peptide and leptin.
The body’s fat cells produce leptin. This hormone tells your brain how much energy you have stored. High leptin levels mean you’re full. Low leptin levels signal your brain that it’s time to eat.
When your stomach is satisfied, it does not release growth hormone-releasing peptide. Low growth hormone-releasing peptide means high leptin (you feel full), while low leptin means high growth hormone-releasing peptide (you feel hungry).
When growth hormone-releasing peptide is high, your brain picks up hunger signals, which ultimately leads to hunger pangs.
High-fiber foods regulate growth hormone-releasing peptide levels so you don’t feel hungry.
Gregg adds, “In addition to feeling full, fiber slows down the absorption of sugar. By reducing the amount of sugar your body absorbs, fiber helps you balance your blood sugar levels and avoid unpleasant spikes and drops.
Stabilizing blood sugar levels can help you feel less hungry between meals and reduce your appetite, ultimately supporting your weight loss efforts.
What happens when you eat high fiber foods?
Fiber-rich foods offer a wide range of benefits. Greg says that adequate fiber intake can:
Help improve digestion, promote regular bowel movements and overall gastrointestinal health
Reduce the risk of heart disease and lower cholesterol levels
Regulate and strengthen bacteria in the gut, which may help prevent inflammation and boost the immune system
Improve sleep quality, helping you achieve deeper sleep and wake up less frequently
Binding carcinogens and other toxins to prevent them from causing harm
8 High-Fiber Weight Loss Meals That Will Satisfy You
As you know, fiber-packed meals can be a delicious way to achieve your nutritional goals. The trick is to find the best recipes that are high in fiber and don’t skimp on flavor.
Here are eight of Greg’s favorite fiber-rich recipes. They’re flavorful and will keep you satisfied until your next meal.
- red lentil tagine with pistachios
Do you love the warm flavor of Moroccan spices? You’ll want to make time for this Red Lentil Tagine with Pistachios. Rich in fibrous red lentils, sweet potatoes and crunchy pistachios, this dish is sure to satisfy your hunger and delight your taste buds. It features a delicious spice blend that includes cinnamon, cumin, turmeric and chili powder.
Cook the lentils and sweet potatoes, add the spices and simmer until thickened. Top with chopped pistachios and savor this healthy, high-fiber meal.
Nutritional value per serving:
Calories: 417
Protein: 19 g
Fat: 5 g
Carbohydrates: 77 g
Fiber: 22 g
Sugar: 17 g
- Mediterranean Salad with Crispy Chickpeas
Crunchy salads are the perfect side dish, and you can make them a complete meal with just the right amount of dietary fiber and protein. This Mediterranean Salad with Crispy Chickpeas recipe is based on salad greens that are rich in vitamins A and K as well as other micronutrients. Quinoa is mixed with greens to add a healthy dose of fiber and protein to keep you full and mentally focused.
This easy recipe uses roasted chickpeas for fiber. For quick meals during the week, prepare quinoa and chickpeas ahead of time. Toss everything together and drizzle with lemon juice and hummus sauce. Add pita chips and enjoy.
Nutritional value per serving:
Calories: 275
Protein: 10 g
Fat: 8 g
Carbohydrates: 42 g
Fiber: 11 g
Sugar: 5 g
- Spaghetti with Pea and Pesto Sauce
If you’re looking for a better-for-you pasta dish, this pea pesto pasta is sure to be a hit. From the fiber-rich peas to the healthy fats and omega-3s in the walnuts, this vegan meal will provide you with nutritious, long-lasting energy. Whole wheat pasta is also a good source of fiber. You can also switch to black bean or quinoa pasta and still get plenty of dietary fiber in your meal.
After making the pasta, pulse the other ingredients in a food processor to create a pesto sauce. This aromatic sauce is rich in sweet basil and walnuts and is complemented by strong garlic. You can adjust the amount of cloves to suit your taste.
Nutritional value per serving:
Calories: 466
Protein: 21 g
Fat: 20 g
Carbohydrates: 54 g
Fiber: 10 g
Sugar: 5 g
- pan seared kung pao cauliflower steak
It’s time to make your cauliflower into a steak. With this sheet pan caged cauliflower steak recipe, you’ll enjoy plenty of dietary fiber and the sweet, spicy flavor of the kung pao sauce.
To make cauliflower steaks, cut your cauliflower into ½-inch thick pieces and glaze with safflower or olive oil.
Mix the sauce in a separate bowl and coat the steak and bell peppers. Then, bake and finish with rich cilantro and scallions. You can serve with delicious, fluffy quinoa or milled dry wheat for more fiber.
Nutritional value per serving:
Calories: 179
Protein: 8 g
Fat: 9 g
Carbohydrates: 22 g
Fiber: 6 g
Sugar: 11 g
Interesting.
- Grilled falafel with shaved cucumber salad and sesame dressing
Get a boost of fiber and protein with this recipe for Grilled falafel with shaved cucumber salad and sesame dressing. You’ll bake these falafel sandwiches instead of frying them and enjoy a healthier version of this staple. For a filling meal, pair these falafel sandwiches with crunchy cucumber salad, pita bread, and cauliflower rice for extra fiber.
Chickpeas are full of fiber and protein, while the fresh salad provides you with an abundance of vitamins. You can also save time by preparing falafel earlier in the week. Top with fresh sesame dressing and a rich yogurt dip.
Nutritional value per serving:
Calories: 457
Protein: 12 g
Fat: 31 g
Carbohydrates: 33 g
Fiber: 8 g
Sugar: 7 g
Include fiber-rich foods in your diet for healthy weight loss
If you’re struggling to maintain a healthy weight, you know how important it is to eat right. A fiber-rich diet for breakfast, lunch, and dinner supports your weight loss goals while providing your body with excellent nutrition. Try any of these eight recipes that taste great and increase your daily fiber intake.
Related Posts
