10 fibre rich foods for weight loss

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

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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

  1. avocado- 6.7 pr cent fibre
  2. carrot – 2.8 per cent
  3. lentils- 7.9 per cent
  4. kidney beans – 6.4 per cent
  5. split peas – 8.3 per cent
  6. chickpeas – 7.6 per cent
  7. oats – 16.5 gram of fibre per cup of raw oats
  8. almonds – 12.5 per cent
  9. flax seeds – 28 per cent
  10. 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.

Various Factors That May Lead To Obesity

Obesity is due to the positive energy balance, the intake of calories is more than the expenditure of calories. It is a state in which there is generalised accumulation of excess adipose tissue in the body leading to more than our desirable weight.
One in every two adults in the United States is overweight and the prevalence of obesity is increasing all over the world.

GENETIC FACTORS

Genetic Inheritence probably influences 50-70 per cent a person’s chance of becoming fat more than any other factors. Within families, the chance is 80 per cent if both parents are obese and 50 per cent if one parent is obese.

A mutation in the human gene for the B3 recepters in adipose tissue, involved in lipolysis and thermogenesis markedly increase the risk of obesity. Many genes play a role in food intake regulation, apetite and ultimately obesity in mammals.

AGE AND SEX

It can occur at any age in either sex as long as the person is under positive energy balance. Females than males are found to be over weight among all age groups. Hormonal predisposition put women at higher risk of obesity when compared to men.

EATING HABITS

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Certain types of eating habits may lead to obesity:

  1. nibbling between meals is a potential cause of obesity.
  2. Some may eat faster taking less time for chewing, therefore they tend to consume more food.
  3. People who eat outside home more frequently are prone to obesity. large portion of food served outside the home promote high calorie consumption.
  4. People who eat more junk food (high fat, high carbohydrate) may become obese.
  5. Non inclusion of fruits and vegetables.
  6. Non-vegetarian diet favour weight gain.
  7. Consumption of sugar added beverages may contribute to weight gain.
  8. Personnel who work in different shifts, whose body clock is disturbed, may have chance of getting obese.

NO PHYSICAL ACTIVITY

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Obesity is found in persons who lead to sedentary lives and pay less importance to physical activity. It is more common in middle age when physical activity decreases without corresponding decreasing in food consumption.

STRESS

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Food is one of the many stimulants of endorphin, ‘feel good’ neurotransmitter. Self gratification, depression, anxiety and stress may lead to excess calorie intake. Recent studies have shown that school going children tend to take more fatty foods as their lives grow stressful. Chronic sleep deprivation may increase appetite in some.

TRAUMA

Obesity may follow due to damage of hypothalamus after head injury because it is not able to regulate appetite or satiety.

ENDOCRINE FACTOR

Obesity is found in hypothyroidism, hypogonodism and cushing’s syndrome. Obesity is common at puberty, pregnancy and menopause.

PROSPERITY AND CIVILISATION

Obesity is common in prosperous countries like UK, USSR, and USA and among people from higher socioeconomic status of developing countries, since they have the purchasing power and availability of surplus food. Obesity is rare in primitive societies and wild animals. Civilisation has brought plentiful supply of appetising foods, concentrated foods and variety of foods in the market.