For many of us, belly fat seems to have a mind of its own, stubbornly sticking around no matter how much we diet and exercise. Luckily, there are certain types of foods that can help you lose belly fat more quickly by speeding up your metabolism and strengthening your core muscles so they don’t slip back into their previous position after you lose weight. Here are 5 high-fiber foods to try adding to your daily diet if you want to see results in as little as 3 weeks!
The role of fiber in losing belly fat
So if you want to lose belly fat (and we’re sure you do), it’s a good idea to include fiber-rich foods in your diet. Not only does fiber help keep us full, research has shown that people who eat high-fiber diets are less likely to be overweight or obese. High dietary fiber intake is also associated with lower cholesterol levels and decreased risk of diabetes and heart disease. Sources of dietary fiber include fruits, vegetables, whole grains, legumes and nuts; research suggests that individuals who eat more high-fiber foods have a reduced risk of colorectal cancer.
How many grams should you eat?
Just like carbs, fiber has a caloric value—about 4 calories per gram. So it makes sense that if you add more fiber to your diet, you’ll consume fewer overall calories. To lose weight safely but quickly, you’ll want to get 20 grams of fiber daily. You can do that by eating a lot of fruits and vegetables or by taking a high-quality fiber supplement (around 25 grams). Either way, be sure to also cut out refined carbohydrates and replace them with healthy fats and proteins in order to keep your appetite under control as you shed pounds.
What are some good sources of fiber?
There are two main types of fiber—soluble and insoluble. Soluble fiber is found in things like beans, nuts, oats, apples, and flax seeds. Insoluble fiber is found in whole grains like brown rice and wheat bran. Both are good for digestion and help you lose belly fat by speeding up your metabolism. (Related: Here are 8 science-backed health benefits of eating more soluble fiber.) If you’re trying to reduce your calorie intake, it may also be a good idea to add foods that contain healthy fats into your diet plan—these can make you feel full longer than their low-fat or nonfat counterparts.
Natural ways to boost your fiber intake
Fiber helps keep you feeling full, which means that it’s a good idea to eat more of it when you’re looking to shed belly fat. Natural sources of fiber include vegetables, fruit and whole grains. When added to your diet on a regular basis, these foods will help with digestion and make you feel as though you are eating more because they contain fewer calories than processed or sugary snacks. Adding high-fiber foods can also help lower your cholesterol naturally and regulate blood sugar levels by slowing down your body’s breakdown of carbohydrates. Also remember that fiber isn’t just found in healthy foods; chocolate contains fiber, too!
Takeaways
If you’re looking to lose belly fat, fiber is a key ingredient in your fat loss diet. A diet that’s rich in fiber helps fill you up and keep you feeling full for longer, leading to fewer cravings and less snacking, which can help lower overall calorie intake. Not only that, but fiber boosts weight loss by speeding up your metabolism. An added bonus of eating more fiber is regular bowel movements — something most people enjoy regardless of their goals! Most experts recommend getting 25 to 30 grams of fiber per day. Men should get 38 grams and women should aim for 25 grams per day.