There’s no doubt that when it comes to dieting, most people who are trying to lose weight are often stuck over indulging on foods because they are left in a state of hunger or unsatisfied. Although it’s common, it’s easy to fix by simply increasing the amount of fiber in your diet.
A fiber rich diet is very important with losing weight as fiber is what will help keep you feeling full and satisfied for longer to avoid eating extra food or sugary snacks. Here are a few high fiber recipes I love that also take minutes to prepare and leave you feeling full for hours on end and prevent you from snacking throughout your day at school or work.
High Fiber Foods
High Fiber Breakfast
Oatmeal is on the top of my list of foods to give you a boost of fiber in your diet to help keep you feeling full longer. Oatmeal is also high in soluble fiber, which is what helps regulate cholesterol levels, and insoluble fiber, which is what keeps you feeling full for longer periods of time.
If you want to increase the amount of fiber in your oatmeal, simply mix your oats with milk instead of water, and as a topping, add some berries, such as blueberries or raspberries for that extra boost in fiber.
A cup of Oats provides you with over 8g of fiber, while 1 cup of blueberries adds another 3g of fiber, all under 400 calories for a delicious and hunger satisfying breakfast.
Another way to prepare your oats, is in a container, mix ¼ cup of oats, 1/3 cup fat free milk, ½ cup fat free Greek yogurt, 1 small handful of nuts or almonds, and 1 cup of raspberries.
Let this sit in a container in the fridge overnight and in the morning you’ll have a breakfast meal already made that contains around 20g of protein with as much as 13g of fiber.
High Fiber Snack
The next food would be Yogurt. Low-fat or fat-free Greek yogurt is a high protein snack that is great for anytime of the day. Although most Greek yogurt has no fiber per cup, it does have 23g of protein, if you add some berries or nuts or even whey protein to the mix, it will be a filling and delicious high protein and high fiber snack that will hold you over until your next meal.
Adding some raspberries, hazelnuts and avocado into your snacks will add over 7g of fiber alone.
High Fiber Dinner
If you are preparing yourself a chicken meal, add a bulb of fennel, some garlic, 1 cup of chicken broth, small amount of lemon juice and a can of white kidney beans for a healthy, low calorie meal that contains upwards of 12g of fiber per serving of 10oz chicken portions while also providing you with over 70g of protein.
Simply combine all the ingredients together in a pan or baking dish and bake at 350F for about 40-45 minutes or until the chicken is baked fully through. Add the beans to the chicken in its final 10 minutes or so of baking.
If you are wanting another chicken dish full of fiber, combine around 1lb of chicken breast with 1 medium sized pepper of choice, I prefer red, with about 8-10 ounces of peas or snap peas and around 4-6 ounces of green onion. This provides with you a very healthy and satisfying dish under 700 calories with over 100g of protein and 12g of fiber in the entire dish. This serves roughly 2 people at around 350 calories, 50g protein and 6g of fiber per serving.
If your chicken is too dry, simply add some soy sauce or cook it in 1 cup or so of chicken or vegetable broth to help keep the chicken moist and as well as add lots of flavor to the meat.
You may also substitute the meat choice from chicken to any other white meat that is as healthy such as turkey or white fish like cod and tilapia. Add some lemon juice and cilantro to your fish while it’s cooking to help keep it moist and full of flavor.
Take Home Message
As you can see it’s simple to add fiber to your diet plan so that you can reap the benefits and feel fuller for longer. This will stop you eating those bad snacks that keep bringing down your diet. Supplements such as white kidney bean extract, known as the carb-blocker, can also supplement your diet to help you achieve your goals.