Are you trying to explode the belly fat? Ampliate your fiber intake. “Fiber is one of the unknown heroes of fat loss! More people are starting to achieve how important it is to incorporate more fibers into their diet and, in doing so, to notice improved results when it comes to losing weight and losing fat, ”explains Jonah MitchellPersonal coach at Westminster life time In Colorado, which has a BS in exercise sport science and is a level 1 nutrition coach of the Nutritional Coaching Institute. “No food targets belly fats, but fiber -rich foods can help you create a coherent calorie deficit. This is where magic is. Fiber food helps improve blood sugar peaks, which can promote insulin sensitivity, helps improve digestion, so you feel more complete for more extensive periods.” A bonus? The fibers “nourish your intestine, which will improve hormonal functions and reduce inflammation. In short, these foods do not burn fat in the sense that we think, but they help us consume fewer calories, which is the real path to lose fat and tone. ”
Lawyers
Avocats are the first foods rich in fiber that it recommends. “A basic food in the healthy fat category due to their nutritional density and higher fiber content. These can be added to various meals or even smoothies, creating many opportunities to increase the fiber intake in many ways while offering you about 5 g of fiber for half-avocate, ”explains Mitchell.
Oats
Oats is the next article to add to your diet. “These are a must of my diet every day. Half a cup gives you 5 g of fibers to start your day and with so many ways to garnish oatmeal or add it, it can make a delicious way to start the day. I personally add cinnamon, honey and fruit to top it all and start my day, ”he says.
Berries
The berries are also fibrous. “Raspberries and blackberries in particular are large sources of fiber with very few calories. About a cup of each gives you 6 to 8 g of fibers for less than 100 calories. In addition, they have a good taste, ”says Mitchell.
Chia seeds
Then the chia seeds. “These bad boys are an incredibly rich food in nutrients that helps regulate appetite and have anti-inflammatory effects that lead to even more health benefits. Two tablespoons can add 10 g of fibers to your day, ”he says.
Cruciferous vegetables
Load your plate with cruciferous vegetables. “This would include vegetables such as broccoli, cauliflower and Brussels germs. Very low calorie and very high fiber per portion, which represents about 5 g of fibers. When I teach customers to eat more to lose weight, I like to let my customers know that these are “free” foods, which are foods that you can eat without adding additional calories, “he said.
Beans / Lentils
Bean and lenses are another essential fiber. “I couldn’t just talk about one or the other; Beans and lenses are excellent foods rich in fiber and nutrients, “says Michell, noting that a cooked cup of each equal to about 15 g of fiber and is also an excellent source of plant proteins. “This can help regulate your appetite to consume fewer calories,” he says.
Psyllium
Psyllium Husk is “an excellent way to complete the fibers in your diet!” Said Mitchell. “I generally recommend supplements last, because it is great to prioritize whole foods first, but it is an excellent way to obtain quick fibers on the move or even add to bakery products without noticing a lot of change of taste or texture.”
Conclusion: eat more fibers, eat fewer calories
The main thing? “Losing fats is not to find magic foods, it is a question of understanding your body and giving it what it needs. Higher fibers will help you feel more satisfied, reduce your desires and stay more easily in a calorie deficit, ”explains Mitchell. “It may be a little piece of the puzzle, but made in a coherent way, it will have a huge impact on your results over time. It doesn’t need to start at the same time, stay simple with a meal at a time and before long, you will feel and you feel your best without being restrictive.”
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