Weight, food, and nutrition have been a hot topic of discussion for many years, with all sorts of diets and food trends making waves and petering out of fashion over time. Nowadays, the popularity of social media has only amplified the dialogue surrounding them. Fad diets, weight loss hacks, and nutrition tips seen on social media platforms influence food choices, especially for younger audiences. Celebrities and influencers largely lead the discourse, which can easily lead audiences who may not have all the correct information into trying diets that might not be healthy.
With so much discussion on what kinds of diets and foods can lead to weight loss, confusion is to be expected. However, the solution to shedding pounds can actually be simple: high protein and high fiber. Here’s why you should ditch that fad diet and prioritize protein and fiber in your diet today:
The Science Behind Protein And Fiber
Many believe the key to weight loss comes with being incredibly strict with their diet, doing cleanses or fasts, or cutting out certain foods completely. Though these methods can lead to rapid weight loss, they often aren’t sustainable or healthy in the long run. Natural weight loss allows the body to lose weight in a sustainable manner through building healthy habits, not restrictions. Even people afflicted with obesity and following a medical weight loss treatment plan need to be mindful of good lifestyle factors, like food and physical activity, as well as have the mindset right for their treatment. Their medication only helps level their biological playing field, so they must make the proper lifestyle choices to overcome the underlying root causes and see weight loss.
One way of doing this is by adding the right food to your diet. Protein-rich foods help you retain muscle mass when your body recruits both fat and muscle tissue for energy. It keeps you fuller for longer compared to carbohydrates or fat, fending off hunger. Protein also helps boost the metabolism, helping your body eat fat while keeping you strong by building muscle tissue. This helps with burning more calories during and after exercise, aiding in natural weight loss.
Fiber can play a big part in natural weight loss. It slows down your digestion and helps you stay full to avoid overeating. Another benefit of fiber intake is that diets rich in these foods are also lower in fat and energy density and help to maintain a healthy body weight. Some dietary fibers can also encourage the production and activity of gut bacteria which can provide a variety of health benefits to an individual, such as increased satiety and weight loss.
How To Eat A Protein And Fiber-Rich Diet
Fortunately, you don’t need to sacrifice a lot to integrate protein and fiber into your diet, all it takes is increasing the amount you consume of each, which you can do in many ways. You can always add more of these foods into the dishes and meals you already prepare or use them as healthier alternatives to certain ingredients in your recipes.
If you want to reap the pros of protein, you can opt to eat lean cuts of meat and skinless poultry such as lean ground beef or chicken breast. Lean meat can help with reducing cravings while boosting your protein and vitamin levels. Fish, such as salmon, are also great sources of protein, which you can eat in a variety of ways, like in pasta, baked with veggies, or even in a dip. You can also exchange ice cream for Greek yogurt instead, or even use it in lieu of sour cream or mayo in some dishes.
To fill up on fiber, one of the best options is to eat more beans and legumes. These include lentils, kidney beans, edamame, navy beans, chickpeas, and black beans. They provide a lot of fiber and can easily help you reach the recommended intake. You can prepare them in soups or stews, toss them into your salads, or puree them to make dips and sauces. Whole grain bread is also rich in fiber, and you can easily swap out white bread or multigrain bread with it for your sandwiches. Other fiber powerhouses include almonds and other nuts, fruits like apples and pears, and veggies like broccoli and carrots.
You don’t have to ban food or try out any gimmicks to get the results you want. With an adjustment to your diet and a disciplined mindset, you can shed those pounds in a healthy way and keep them off for longer. By adding protein and fiber to your meals, you can make losing weight effective and enjoyable.