How to Diet for Healthy Weight Loss

Your health is reliant on several variables nutritionally speaking.

 

Essential nutrients are certainly one of them. You need to absorb these into your body to be able to function correctly or function at all.

 

Things such as vitamins, minerals, and antioxidants play vital roles in the mechanism of your body function.

 

Certain vitamins act as prohormones and coenzymes for metabolic processes.

 

Other nutrients are components of essential structures, such as calcium for bones and teeth.

 

There is, however, one important nutrient which technically isn’t a nutrient. That nutrient is fiber.

 

What Is Fiber?

Fiber is a non-digestible carbohydrate that forms part of plant tissue.

 

You won’t get fiber from animal sources which are why having a significant plant-based component to your diet is always important.

 

Fiber can be found in two forms, soluble and insoluble fiber.

 

Soluble fiber is often found dissolved in the tissue of fruits. Examples include pectin. This form of fiber is water-soluble and can be isolated into a gel-like fluid.

 

Insoluble fiber can be found in foods such as nuts, wheat bran, and leafy vegetables.

 

 

Why High Fiber Is Important

Having a high quantity of fiber in the diet is essential for 3 reasons.

 

The first and most well-known reason is the need for regular digestive function, especially where healthy bowel movement is concerned.

 

That’s because fiber stimulates a healthy function of the gut’s waste removal activity allowing for a smooth transition of waste material out of the body.

 

The second role fiber plays, also linked to gut health is it provides nutrients for the good gut bacteria found in the colon.

 

This is why many types of fiber are considered prebiotics.

 

Prebiotics in the form of fiber help bacteria perform their beneficial duties more effectively.

 

Lastly, fiber helps regulate blood glucose levels.

 

This is because having a high fiber component slows down and limits how much glucose can travel from your gut into your bloodstream as well as lowering the rate of uptake.

 

This is important because it helps produce a sustained release of energy, instead of sudden highs and lows.

 

It also allows for healthy insulin function, maintaining sensitivity of insulin and avoiding insulin resistance.

 

Insulin resistance is a precursor to type 2 diabetes as well as obesity.

 

This article will delve into a few foods you can incorporate as part of a healthy lifestyle that limits carb intake while providing a healthy dose of dietary fiber.

 

Top Low Carb, High Fiber Foods

 

 

 

1. Avocado

Avocados are the darling of high fat, low carb living. The poster child of the keto revolution, avocados are rightfully leading the charge for a new way of thinking when it comes to good nutrition and healthy weight loss.

 

The creamy flesh of the avo is laden with goodness. It is a rich source of potassium, an essential mineral salt. Avos are also a well-known source of healthy fat, making them a great companion to an Atkins or the keto lifestyle.

 

But we are here to talk about the benefits of avoided in terms of fiber.

 

Avocados are loaded with pectin and also have a very low carbohydrate content. This means both the glycemic index and glycemic load of avocados are super low and super healthy.

 

 

2. Flax Seed

Flax seeds come from the flax plant, a plant with so many versatile uses, it’s hard to imagine modern civilization without it.

 

From linen used in textiles, to the paper used to print money, the influence of flax is everywhere.

 

We then have the humble flaxseed, where it all starts. And within this little seed, you’ll find an abundance of nutritional goodness. Chief amongst these nutrients is the healthy omega 3 fatty acid content.

Health not just in the sense that it is available, but health in the fact that it has a higher ratio of omega 3 to omega 6, an essential balance for good health.

 

But in the case of fiber and carbs, flaxseed comes in with a high fiber content and almost zero carbs.

 

This makes it a great gut cleanser and powerful healthy fat source for a keto-based diet.

 

 

3. Almonds

Almonds are rich in magnesium, manganese and vitamin E.

 

They are also a great source of healthy fats, antioxidants, and protein.

 

In the case of this article, almonds have an incredibly low glycemic load, which means very little net carbs. They also have high fiber content, meaning the GI or glycemic index reading is way down as well.

 

 

4. Raspberries

This superfruit as some would refer to it as is an antioxidant powerhouse.

 

Packed with healthy compounds found in the skin called flavonoids, raspberries are able to clean up and reduce oxidative stress and inflammation.

 

When it comes to fiber, these little gems shine. Their high pectin content in raspberries allows them to provide all 3 major benefits of fiber in the diet.

 

 

5. Broccoli.

This cruciferous vegetable is a nutrient warehouse.

 

A good source of potassium and vitamins such as K, C, and folate, broccoli is a good one to keep on your list.

 

It also contains a powerful antioxidant known as indole-3-carbinol, which evidence suggests has profound effects on raising male testosterone levels amongst other effects.

 

When it comes to carb and fiber content, broccoli is on this list for a reason.

 

It is a low carb green vegetable with an extremely dense fiber profile.

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