Do you want to blast belly fat? Understand your fiber intake. “Fiber is one of the unspoken heroes with fat loss! More people begin to realize how important it is to integrate more fiber into their diets and thus begin to notice improved results when it comes to losing weight and losing fat,” says Jonah MitchellPersonal trainer at Lifetime Westminster In Colorado, which has a BS in training sports science and is a level-1 nutrition coach from the Nutrition Coaching Institute. “No food is aimed at gastric fat, but high fiber foods can help you create a consistent calorie deficit. This is where the magic is. High fiber food helps to improve blood socks, which can promote insulin sensitivity, help to improve digestion so that you feel fuller for more longer periods.” A bonus? Fiber “feeds your gut, which will improve hormonal functions and reduce inflammation. In short, these foods do not burn fat in the sense that we believe, but they help us to consume fewer calories, which is the real path to losing fat and toning.”
Avocado
Avocado is the first food with high fiber that he recommends. “A staple in the healthy fat category because of their nutritional density and higher fiber content. These can be added to different meals or even smoothies, which creates many opportunities to increase fiber intake in many ways while giving you about 5 g of fiber for half an avocado,” says Mitchell.
Oats
Oats are the next article to add to your diet. “This is a staple in my diet every day. Half a cup gives you 5 g of fiber to start the day and with so many ways to top oatmeal or add it, it can do for a tasty way to start the day. I personally put cinnamon, honey and fruit to top it and get my day running,” he says.
Berries
Berries are also fibrous. “Raspberries and blackberries are in particular fantastic sources of fiber with very little calories. About a cup of each gives you 6-8 g of fiber for less than 100 calories. Plus they taste good,” says Mitchell.
Chia seeds
Next up, chia seeds. “These bad boys are an extremely nutritional food that helps regulate appetite and have anti -inflammatory effects that lead to even more health benefits. Two tablespoons can add a huge fiber of 10 g to your day,” he says.
Crucifier vegetables
Upload your plate with crucifier vegetables. “This would include vegetables such as broccoli, cauliflower and rose cabbage. Very low calorie and very high fiber per serving, which is about 5 g of fiber. When I teach customers to eat more to lose weight, I like to let my clients know that this is” free “food, which is a food you can eat much without adding extra calories, he says.
Beans/lenses
Beans and lentils are another important fiber. “I could not just talk about one or the other; beans and lenses are fantastic, high fiber and nutritional foods,” says Michell, noting that a cup cooked by each is equal to about 15 g of fiber and is also a large herbal protein source. “This can help regulate your appetite to consume less calories,” he says.
Psyllium shell
Psyllium shell is “a great way to complement fiber in your diet!” Says Mitchell. “I usually recommend supplements last because it is fantastic to prioritize whole food first, but this is a good way to get fast fiber on the go or even add baked goods without noticing much change in taste or structure.”
Bottom row: eat more fiber, eat fewer calories
In the end? “Losing fat is not about finding magic foods, it’s about understanding your body and giving it what it needs. Higher fiber helps you feel more satisfied, reduce your desires and make it easier to stay in a calorie deficit,” says Mitchell. “It can be a little bit of the puzzle but done consistently, it will have a huge impact on your results over time. It doesn’t have to start at once, just keep it easy at a time and before long you will feel and see your best without being restrictive.”
