BeYAH Fitness

Weight Loss Meal Plans Secret Demystified.

When you ask most people about their weight loss plan, a key part of that plan is getting the right nutrition guide that will help them achieve their aim. If you are on the hunt for the number one secret ingredient for weight loss, then you are in the right place at the right time.

Choosing the best meal plan for your weight loss should not be taken lightly. And in this article, we will share with you the number one secret ingredient for your weight loss journey.

What is the number one secret ingredient for weight loss meal plans?

The key ingredient for weight loss meal plans is including food rich in fibres in your diet. Food rich in fibre has a lot of health benefits and we will be unfolding those benefits, one at a time.

FOOD RICH IN FIBER

Eating food rich in fibre can help you lose weight and also maintain a healthy weight.  However, you need to know where you can get fibre from and how it works.

What is Fibre?

Fibre is a form of carbohydrate found mainly in plants. Typically, human beings lack the enzyme to digest this nutrient. In other words, it can’t be broken down and absorbed by your digestive system. When you consume fibre, you tend to feel more full since it’s indigestible. And this helps reduce your cravings, thereby aiding in weight loss.

There are two main types of fibres namely:

  1. Soluble fibre
  2. Insoluble fibre

SOLUBLE FIBER

This type of fibre breakdown slowly. Soluble fibre is also known as a water-loving fibre because when you consume it, you tend to drink more water. It also prevents a spike in your blood sugar as it takes longer for your body to absorb glucose and this can prevent type 2 diabetes. Food rich in soluble fibre include avocados, nuts, blueberries, beans, legumes, and oats.

The health benefit of soluble fibre includes heart protection, healthy bowel movement thereby preventing constipation, and reduction of blood sugar spike that can put you at risk of type 2 diabetes and cardiovascular disease. Foods rich in soluble fibre also aids weight loss

INSOLUBLE FIBER

Insoluble fibres are found in the seeds, stalks, and skins of fruits. They don’t dissolve in water and can’t be broken down by the gut or absorbed into the bloodstream. Eating food rich in insoluble fibre prevents constipation, aid weight loss, and control your bowel movements.

List of Healthy Fibres

Before you can start inculcating fibres into your meal plan, you first have to know the types of healthy fibres you should consume. And they are given as follows:

  1. Fibrous veggies e.g artichokes, broccoli, brussels sprouts, beetroot, bok choys, cabbage, leeks, capsicum, cucumber, eggplant, lettuce, mushrooms, spinach, cauliflower, and radish, etc
  2. Berries e.g acai berries, raspberries, goji berries, strawberries, cranberries, and blueberries, etc.
  3. Lean beef and chicken breast
  4. Potatoes
  5. Beans and legumes e.g black beans, pea beans, green beans, mung beans, kidney beans, and lentil, etc.
  6. Whole grain meal e.g brown rice, quinoa, whole oat, unhulled barley, whole rye, yellow corn, and buckwheat, etc
  7. Nuts and Eggs

READ ALSO: Top 5 Reasons Why You’re Not Losing Weight

Don’t Forget Proteins

Aside from eating fibre-rich foods for your weight loss, eating food rich in protein can also aid weight loss and strengthen muscles. Foods rich in protein tend to make you fuller thereby preventing you from overeating. In addition, they boost your metabolic rate which allows you to burn more calories during activity and at rest. Including protein-rich foods in your meal plan along with foods rich in fibres can play a huge role in your weight loss journey.

Remember your Fruits

Fruits are also an essential part of a healthy diet and tend to aid weight loss. Including it in your daily diet contributes majorly to your general well being.  Most fruits are low in calories but high in fibre and nutrients and thus prevent you from overeating. The important fruits to include are apples, grapefruits, melons, apricots, plums, cherries, oranges, banana, and kiwi.

Incorporating Fibres into Your Meal Plan

Once you have decided to lose weight, it’s important to determine how you are going to consume foods rich in high fibre. We advise that when drafting your daily meal plan table, you should make it in such a way that you will be able to strictly adhere to it.

For instance, you can decide to set a goal of eating a minimum of two servings of vegetables and three servings of fruits every day. Remember, there is no pressure. You can choose any strategy that is convenient for you but you have to strictly adhere to it.

Conclusion

From this article, you have learnt that incorporating fibre-rich foods into your daily meal plan can be a game-changer when it comes to weight loss. Now that you know the number one secret ingredient for weight loss meal plans, what will you do with it?

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