The new and improved weight loss secret that no one knows about!
It will blow your mind.
You will undoubtedly forget about weight loss injections all together because of this!
Just kidding, you already know about it 😉
It’s called fiber.
Not new or improved. Just good ol fiber that you get from a whole plant-based diet.
Besides the fact that it is insanely underrated, we are also not eating enough of it.
The American Heart Association recommends eating 25 to 30 grams a day (which is still honestly not enough in my opinion).
Our goal should be to eat 30-50 grams a day.
On average, American adults eat 10-15 grams per day!!
With the increase of weight loss injections, semaglutide, I thought this topic is pretty important to talk about because fiber is nature’s weight loss injection. Without all of the side effects.
They both work on triggering GLP-1, an important hormone that helps slow down digestion, and regulates blood sugar.
Which side effects? I am so happy you asked. I hope you have time to read them all.
Semaglutide side effects:
- Diarrhea
- Constipation
- Dizziness
- Abdominal pain
- Fatigue
- Headache
- Nausea
- Bloating
- Blurred vision
- Indigestion
- Dysphagia – difficulty swallowing
- Anxiety
- Kidney disease
- Tachycardia – fast heart rate
- Gastroparesis – stomach paralysis. When the stomach muscles slow down, preventing the stomach from emptying naturally.
What’s more, is that most people are then prescribed more medication to deal with the side effects, turning into a pharmaceutical cocktail.
Hurting the gut and microbiome even more.
Why fiber is important
One of the main reasons why fiber is important is because it helps with digestion. It gets things moving out of your body. Cleans out bacteria and buildup. Especially cancer-causing compounds.
Second, it helps with satiety. Like mentioned above, it helps to slow down digestion. This in turn makes you feel fuller for longer, reducing calories. Helping with weight loss.
Third, soluble fiber delays sugar absorption, helping to regulate blood sugar levels.
Fourth reason why fiber is important, it helps you live longer. Fiber enhances gut health, which is connected to your brain, digestive, nervous and immune system.
More reasons why fiber should be a priority: reduces cholesterol and supports metabolic health.
How to get more fiber in to your diet
If we are aiming for 30-50 grams of fiber a day, paying close attention to what we eat is important.
- Eat more vegetables especially first: the fiber in the vegetables acts as a filter slowing down absorption of carbs into the bloodstream.
- Include high fiber fruits in to your diet especially when looking for a snack
- Whole grains over refined grains
- Lots of legumes, nuts and seeds
- Read the nutrition label and prioritize fiber with every meal
- Bake with high fiber flour and add chia seeds and/or flaxseed if possible
Foods that are high in fiber that you should add to your next grocery list:
- berries
- pears
- avocados
- bananas
- apples
- pomegranates
- mangos
- peaches
- oranges
- kiwi
- figs
- apricots
- beans
- lentils
- broccoli
- carrots
- beetroot
- cauliflower
- collard greens
- swiss chard
- artichokes
- brussel sprouts
- eggplant
- potatoes
- chia seeds
- flax seeds
- almonds
- pumpkin seeds
- pistachios
- walnuts
- sunflower seeds
- peanuts
- hazelnuts
- bulgur
- oatmeal
- peas
- chickpeas
- millet
- quinoa
- whole-wheat flour
- coconut flour
- buckwheat flour
- fava bean flour
- chestnut flour
Remember, you are the CEO of your health and you have more power than you think. If you find yourself stuck in your weight loss journey, look at your fiber and how much you are actually eating everyday.
Start living well today!
Until next time.
Xx,
Alejandra at Living Well Co.
P.S. for more don’t forget to subscribe to our newsletter
OR
Follow on Instagram