weightloss

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

January 22, 2021
fitness hacks

Top 7 Fitness Hacks For 2021

The year already started hectic with work, studies, family duties, and all the new year resolutions we had planned, and let's not forget the weather. Getting back into working out maybe something that would seem harder than it is and you're probably wondering how you'll fit your fitness routine into your already busy life. 
January 22, 2021
new year's resolution for fitness

Why Your New Year’s Resolution For Fitness Will Fail

The problem is that the initial gusto to become fit barely lasts through January. By month’s end, people are already struggling to remain committed to their fitness goals. By the first quarter of the year, they have given up entirely on the new year resolutions.
December 24, 2020
how-to-prepare-peppered-snails

Peppered Snail (Congo Meat Sauce): The Best Way To Cook

Peppered snails is a particularly popular meal option in Africa and are sometimes known as Congo meat that is a top priority in Nigerian restaurants or fast food menus. In Nigeria, they are often made as a roadside snack for travellers and at most times a party favorite option.
December 24, 2020
grilled-chicken

The Best Grilled Chicken Recipe For Your Christmas Meal

Grilled chicken is very easy to make and also very easy to mess up. Oftentimes the chicken could come out flat and very dry. Marinating the chicken can solve this problem but not doing it the right way may even cause the chicken to be even more dry and bland. The perfect recipe would not only make your grilled chicken juicy and delicious but also fresh.
December 20, 2020
festive-period

5 Tips to Manage Yourself This Festive Period

I know this season is meant to be lived to the fullest but in doing so, I'll like you to stay healthy. You don't need to feel frustrated on how to live or feel guilty you will be breaking your own rules. But at the same time, you don't want to lose al the hard work you've been doing since the year began. Here are some tips that can help you get through this festive period and into this new year in style. 
December 20, 2020
raisin-coleslaw

How to Prepare Creamy Raisin Coleslaw

Coleslaw is a traditional Dutch cuisine. The name is derived from the term 'koolsla' which simply means cabbage salad. Raisin Coleslaw is a salad dish consisting of shredded cabbage, carrots, raisins and other vegetables mixed with mayonnaise.
December 14, 2020
health benefits of walking

Top 7 Health Benefits Of Walking That You Didn’t Know

People of all ages and fitness levels can enjoy several health benefits from walking. It is one of the many physical activities that doesn't involve vigorous movements or special equipment. All you need is a pair of sturdy walking shoes, and you're good to go.
December 13, 2020
morning runnin routine

How To Start A Morning Running Routine

You need to take the time to prepare before a morning run. That usually means preparing from the night before to make sure you are ready to go immediately after your alarm goes off.
December 3, 2020

12 Days Of Christmas Fitness Challenge

On the twelfth day of Christmas, BeYAH Fitness gave to me twelve workouts to try. In keeping with our Fit Christmas themes, we have brought you early Christmas presents - our 12 Days of Christmas Fitness Challenge. People struggle to continue with their fitness goals during the holidays, and this challenge is a great way to remain active, motivated and fit during your Christmas holiday.
December 2, 2020
running in the morning

6 Tips For Running In The Morning This Holiday

When we see people who get up early every morning to run, most of us envy them and wish to be as motivated as they are. Becoming an ardent early morning runner can be easy, especially during the holidays. These tips will help you develop a knack for running in the morning.
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.