The foods we are going to talk about can easily available at your home and are surely accelerate your weight loss journey. By eating these ten foods, you can maintain your desired weight for the rest of your life. Weight loss is a science and anybody can lose weight just by knowing what to eat.
How we get fat
When we eat something, our body gets energy from that food in the form of calories. And when we work, those calories are burned to provide energy to the body. Thus if we take more calories from food than we burn, the surplus calories are stored in our body mainly in our belly area. As a result of this, we get a gain in our weight.
For instance, if you ate pizza for lunch. A slice of fast-food cheese pizza of approx. 100 gram contains around 270 calories. If you ate 3 slices, it means you take 800 calories in one go. In terms of physical activity, you do nothing just watched television sitting in your couch. Let’s say your body needs only 100 calories in watching television, the rest 700 calories are stored by your body which after a long time results in weight gain.
Types of fibres
Dietary fibres are of two types. they are soluble and insoluble.
Soluble fibre is a type of fibre that is not digested or not absorbed, so it goes through your small intestine and gets to the colon in its whole form but it is able to mix with water. It acts like a sponge and soaks up water. It slows the motility of the gut.
Insoluble fibre is the same as soluble fibre in that it’s not digested and it gets to the colon whole but instead of slowing things down, it speeds thing up. So it makes you have more frequent bowel movements. If someone has constipation, they should go for insoluble fibres.
If someone is having diarrhoea, they don’t want to consume insoluble fibre. They want to focus on soluble fibres because that will help to increase the size of their stool and make them more regular.
Fibre rich foods
- avocado- 6.7 pr cent fibre
- carrot – 2.8 per cent
- lentils- 7.9 per cent
- kidney beans – 6.4 per cent
- split peas – 8.3 per cent
- chickpeas – 7.6 per cent
- oats – 16.5 gram of fibre per cup of raw oats
- almonds – 12.5 per cent
- flax seeds – 28 per cent
- chia seeds – 34.4 per cent fibre(34.4 grams of fibre in 100 gram)
How fibre help in weight loss
There’s a special thing about fibre rich foods that they don’t digest quickly. Fibrous food takes time in digestion and releases energy at a slow rate. Thus if we take fibre rich breakfast, then it gives us energy the whole day and also we don’t feel hungry because the food is not yet digested fully. Thus, it makes us eat less and resist our body in taking extra calories which helps in keeping us in shape.