No magic pills, no special foods….there are no secret solutions when it comes to weight loss. That said, foods containing fiber and lean protein can help satisfy your appetite while sustaining your energy level, helping you to eat fewer calories. Many are also loaded with nutrients but are light on calories so they are truly a dieter’s dream duo. Including plenty of lean protein and especially fiber-rich foods in your meals is a simple way to eat more healthfully. The following are a few reasons why.
Lean protein:
1. stabilizes your blood sugar. Unlike carbohydrates, protein doesn’t raise your blood sugar and therefore helps keep insulin in check. Since insulin encourages fat storage, keeping it under control is critical for weight loss.
2. satisfies your appetite. Lean protein curbs your appetite unlike (simple) carbohydrates which tend to stimulate appetite. Eaten together, lean protein and (fiber-rich) complex carbohydrates are energizing and satisfying.
3. stimulates your metabolism. Some research has found it takes as many as twice the number of calories to digest proteins as it does carbohydrates, though per gram protein and carbohydrates have the same number of calories (4 cal/g).
Good sources of lean protein include: no- and low-fat dairy products; fish; poultry (preferably skinless white meat); pork; lean cuts of red meat; legumes; and quinoa.
Fiber-rich foods:
1. also stabilize your blood sugar. The fiber slows down digestion which helps keep blood sugar level and insulin in check.
2. fills you up. Because fiber slows down digestion, fiber-rich meals leave you feeling satisfied longer. Also, most high fiber foods (especially legumes, whole grains, vegetables, fruits) have a high nutrient density (many nutrients per calorie). This is particularly important for those who are cutting calories in an effort to lose weight
3. aids in elimination. The bulk fiber contains helps keep your body eliminate wastes and keeps your bowels moving regularly. Fiber-rich foods also typically contain a high water content so they help you stay hydrated
Vegetables, legumes, fruits, whole grains, nuts and seeds are examples of high-fiber, nutrient rich foods. Furthermore, vegetarian protein sources – such as legumes, nuts and seeds, and quinoa – contain both fiber and lean protein.
Eating more lean protein and fiber probably also means you’re eating more whole foods and fewer processed foods – another means of eating more healthfully whether or not you’re trying to lose weight.
Be Well,
Carolyn
No magic pills, no special foods….there are no secret solutions when it comes to weight loss. That said, foods containing fiber and lean protein can help satisfy your appetite while sustaining your energy level, helping you to eat fewer calories. Many are also loaded with nutrients but are light on calories so they are truly a dieter’s dream duo. Including plenty of lean protein and especially fiber-rich foods in your meals is a simple way to eat more healthfully. The following are a few reasons why.
Lean protein:
1. stabilizes your blood sugar. Unlike carbohydrates, protein doesn’t raise your blood sugar and therefore helps keep insulin in check. Since insulin encourages fat storage, keeping it under control is critical for weight loss.
2. satisfies your appetite. Lean protein curbs your appetite unlike (simple) carbohydrates which tend to stimulate appetite. Eaten together, lean protein and (fiber-rich) complex carbohydrates are energizing and satisfying.
3. stimulates your metabolism. Some research has found it takes as many as twice the number of calories to digest proteins as it does carbohydrates, though per gram protein and carbohydrates have the same number of calories (4 cal/g).
Good sources of lean protein include: no- and low-fat dairy products; fish; poultry (preferably skinless white meat); pork; lean cuts of red meat; legumes; and quinoa.
Fiber-rich foods:
1. also stabilize your blood sugar. The fiber slows down digestion which helps keep blood sugar level and insulin in check.
2. fills you up. Because fiber slows down digestion, fiber-rich meals leave you feeling satisfied longer. Also, most high fiber foods (especially legumes, whole grains, vegetables, fruits) have a high nutrient density (many nutrients per calorie). This is particularly important for those who are cutting calories in an effort to lose weight
3. aids in elimination. The bulk fiber contains helps keep your body eliminate wastes and keeps your bowels moving regularly. Fiber-rich foods also typically contain a high water content so they help you stay hydrated
Vegetables, legumes, fruits, whole grains, nuts and seeds are examples of high-fiber, nutrient rich foods. Furthermore, vegetarian protein sources – such as legumes, nuts and seeds, and quinoa – contain both fiber and lean protein.
Eating more lean protein and fiber probably also means you’re eating more whole foods and fewer processed foods – another means of eating more healthfully whether or not you’re trying to lose weight.
Be Well,
Carolyn