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?

You can stay connected with us on social media for amazing and value-adding content.

INSTAGRAM
FACEBOOK
MEDIUM

March 21, 2017
Gizdodo

How To Prepare Gizdodo

Gizdodo is an awesome fusion dish of fried gizzard, fried plantain, and spicy tomato stew.
March 21, 2017
Shito

How To Prepare Shito (Ghanaian Hot Sauce)

Shito is a particularly popular condiment in Ghana. Shito means “spicy” in Ga, one of the languages spoken in Accra, Ghana. The dark brown colour of the Ghanaian-thick sauce is very appetizing and presages deliciously spicy flavours.
March 21, 2017
Ewa Agoyin

How To Prepare Ewa Agoyin

Ewa Agoyin is a popular street food in Nigeria that a lot of people don’t know how to prepare at home. It could be because Ewa agoyin is not a traditional Nigerian dish. Also, because street hawker sell this delicacy daily, there is no additional incentive to learn how to prepare it.
March 21, 2017
Stir-fry Beef Spaghetti

How To Prepare Stir-fry Beef Spaghetti

Stir-frying meals is not a new concept. It is a healthy way of cooking vegetables and preserving their crispiness. There is a very strict cooking time to help you achieve this.
March 21, 2017
Egusi Soup

How To Prepare Egusi Soup

Egusi soup is an exotic, rich, and hearty food that will satisfy your taste buds. It is a staple food in most West African countries under different names and an uncomplicated one-pot meal to make.
March 21, 2017
Catfish Peppersoup

How To Prepare Catfish Peppersoup And Benefits

Catfish pepper soup is delicious and flavorful. Asides this, it also has a variety of health benefits to the human body. Catfish pepper soup is rich in proteins, healthy fats and fatty acids, vitamins, minerals, and energy.
March 21, 2017
Ogbono Soup

How To Prepare Ogbono Soup And Benefits

Ogbono soup is prepared from ogbono (wild mango seeds). Ogbono seeds are indigenous to the humid forest zone of Nigeria, Congo, Angola, Cote d’Ivoire, DR Congo, and South-western Uganda.
March 21, 2017
health benefits of strawberries

Health Benefits Of Strawberries

Strawberries are nature's heartfelt gift to our health. Coincidentally, or not, they are also heart-shaped. That kind of explains why it appears on every romantic meal.
March 21, 2017
Moin Moin

How To Prepare Moin Moin

Moin moin is a traditional Nigerian dish made from ground beans. It is very healthy and can be served as breakfast or as a side at any meal of the day. You will find moin moin at any Nigerian festivity and it is always the first to finish. This delicious dish is filled with flavour and is literally a beans lovers dream.
March 21, 2017
Oil Free Efo Riro

How To Prepare Oil Free Efo Riro And Benefits

Oil-free efo riro still has all the good richness you will find in regular efo riro; the only difference is the lack of oil. That’s it. There is no extra gimmick to it.
May 15, 2020
Weight Loss Meal Plans

The Number One Secret Ingredient for Weight Loss Meal Plans

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.
May 17, 2020
The benefits of Holistic herbs for weight loss

How Holistic Herbs Help In Your Weight Loss Journey

We all know that maintaining a healthy weight is as good as maintaining a healthy diet. However, this doesn't mean that people with a healthy diet don't gain weight. After all, gaining or losing weight, or maintaining a healthy weight all depends on an individual's metabolic rate.
May 18, 2020
Corona Virus COVID-19

How to protect ourselves from Corona virus COV-19?

A Complete Guide on How to Be Safe From The Corona Virus COVID-19 As the Corona virus COV-19 is taking the world by storm, many […]
May 19, 2020
Lose Weight using natural means

Can I Really Lose Weight Holistically Using Natural Means?

Maintaining a healthy diet and nutrition is one of the most important things that will help you in your weight loss journey. And you can easily do it using the holistic natural means highlighted in this article. As long as you stick to healthy diet habits, the results will amaze you.
May 21, 2020
holistic weight-loss

5 Reasons Why Holistic Weight-Loss Is For You

The holistic weight-loss approach takes your body into consideration. You are given a system that does not cause wear and tear to your body. Instead, you lose weight through natural means. With the holistic approach, you are guaranteed to maintain a healthy weight for a long time.
May 27, 2020
fitness tips for beginners

Top Eight Fitness Tips For Beginners

Everyone will testify that the first two weeks of any fitness journey are absolute hell. You will feel discomfort and aches in places you never knew existed. This is normal; accept it and keep going.
May 29, 2020
prevent injury while exercising

Top Ten Tips To Prevent Injury While Exercising

Most exercise-related injuries come from exercising with bad form. Before you begin any workout, learn the correct forms, so you don’t hurt yourself. If you are a beginner, you should be working with a trainer to tailor a workout program more suitable for you and to show you the correct forms.
May 31, 2020
portion control

Portion Control: Top Visual Cues To Help You Remember

A lot of us think that we need a lot of proteins to balance out the carbs we eat. But, the truth is that we eat more than enough proteins in our food each day. One portion of meat is about the size of a deck of cards or a small smartphone, some of us already eat twice that amount for one meal.
June 2, 2020
Healthy Habits of healthy people

Ten habits Of Healthy People

Fitness is so much more than the kind of diet you follow and the exercises you do. The things you do between your diet and your exercise can either help or hinder your fitness journey. Here are the top 10 habits of healthy people.