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When people start a weight-loss journey, they often worry that cutting calories will leave them hungry and irritable. And being hangry (aka, hungry and angry) isn\u2019t fun for anyone.<\/p>\n
But, when you eat the right foods, that doesn\u2019t have to be the case. Enter: fiber. If you\u2019re having trouble achieving your goals, you could find success with high-fiber meals that support weight loss.<\/p>\n
Yes, it\u2019s possible. \u201cFiber makes you feel fuller for longer. So, when you optimize your fiber intake, you may eat less food simply because you\u2019re not hungry,\u201d explains Joanna Gregg, a dietitian who works with MyFitnessPal.<\/p>\n
Along with slowing your digestion<\/a>, fiber can help regulate hunger by its effect on two key hunger hormones: ghrelin and leptin.<\/p>\n The body\u2019s fat cells make leptin. This hormone tells your brain how much energy you\u2019ve stored. High leptin levels<\/a> mean you\u2019re full. Low leptin levels signal to your brain that it\u2019s time to eat.<\/p>\n When your stomach is satisfied, it doesn\u2019t release ghrelin. Low ghrelin means high leptin (you feel full), while low leptin means high ghrelin (you feel hungry).<\/p>\n When ghrelin is high, your brain picks up hunger signals, ultimately causing hunger pangs<\/a>. Gregg adds, \u201cAlong with feelings of fullness, fiber slows down sugar absorption<\/a>. By reducing the sugar your body absorbs, fiber helps you balance your blood sugar levels and avoid unpleasant spikes and drops.\u201d<\/p>\n Stabilizing your blood sugar level<\/a> can help you feel less hungry between meals and reduce cravings, ultimately supporting your weight loss efforts.<\/p>\n Fiber-rich foods have wide-ranging benefits.<\/a> Gregg says that sufficient fiber intake may:<\/p>\n Carcinogens are substances that can cause cancer by damaging the cells in our bodies. They can be found in things like tobacco smoke, air pollution, and certain types of radiation. Over time, exposure to carcinogens can lead to changes in our cells that may result in cancer.<\/p>\n But research shows that many Americans don’t get enough fiber in their daily diet. The fiber daily recommendation ranges from 25 to 38 grams per day<\/a>, but many people never get more than 15 grams<\/a>.<\/p>\n You might also like: As you now know, fiber containing meals can be a delicious way to meet your nutrition goals. The trick is finding the best recipes that are high in fiber and don’t skimp on taste. <\/p>\n Here are eight of Gregg\u2019s favorite fiber-rich recipes. They\u2019re flavorful and will keep you satisfied until your next meal.<\/p>\n Do you love the warm fragrances of Moroccan spices? You\u2019ll want to make time for this Red Lentil Tagine With Pistachios<\/a>. Full of fiber-rich red lentil, sweet potatoes, and crunchy pistachios, this dish is sure to satisfy your hunger and delight your taste buds. It features a flavorful mix of spices, including cinnamon, cumin, turmeric, and paprika.<\/p>\n After cooking the lentils and sweet potato, add the spices and simmer until thickened. Top with the chopped pistachios, and savor this healthy, high-fiber meal.<\/p>\n Nutritional value per serving:<\/p>\n Crisp salads are the perfect side dish, and you can make them a complete meal with the right amount of dietary fiber and proteins. This Mediterranean Salad With Crispy Chickpeas<\/a> recipe has a base of salad greens packed full of vitamins A and K<\/a>, along with other trace nutrients. Mixed with the greens, quinoa adds a healthy dose of fiber and protein to keep you full and mentally focused.<\/p>\n This easy recipe uses roasted chickpeas for additional fiber. For quick meals during the week, prepare the quinoa and chickpeas ahead of time. Toss everything together and drizzle with lemon juice and hummus dressing. Add pita chips and enjoy.<\/p>\n Nutritional value per serving:<\/p>\n If you\u2019re craving better-for-you pasta, this Pea Pesto Pasta<\/a> dish is sure to hit the spot. From the fiber-rich peas to the healthy fats and omega-3s in walnuts, this vegetarian meal will fill you up with nourishing, long-lasting energy. Whole wheat pasta is also a good source of fiber. You could also switch to black bean or quinoa pasta and still get plenty of dietary fiber in your meal.<\/p>\n Once you\u2019ve made the pasta, blitz the other ingredients in a food processor to create the pesto. This aromatic sauce is rich in sweet basil and walnuts and accented with robust garlic. You can adjust the number of cloves to suit your palate.<\/p>\n Nutritional value per serving:<\/p>\n It\u2019s time to get your cauliflower in steak form. With this Sheet Pan Lung Pao Cauliflower Steak<\/a> recipe, you\u2019ll enjoy plenty of dietary fiber and a sweet and spicy kick from the kung pao sauce. Blend the sauce in a separate bowl and coat the steaks and bell peppers. Then, bake and finish it off with punchy cilantro and green onion. You can serve with delicious, fluffy quinoa or bulgur for even more fiber.<\/p>\n Nutritional value per serving:<\/p>\n Fun fact: <\/strong>You can explore and save over 2,000 recipes in the MyFitnessPal app<\/a>.<\/p>\n Get your fill of fiber and protein with this recipe for Baked Falafel With Shaved Cucumber Salad and Tahini Dressing<\/a>. Instead of deep frying, you\u2019ll bake these falafels and enjoy a healthier version of this staple food. To get a full meal, pair these falafels with a crisp cucumber salad, pita bread, and cauliflower rice for extra fiber.<\/p>\n Chickpeas are full of fiber and protein, while the fresh salad gives you plenty of vitamins. You can also save time by prepping the falafels earlier in the week. Top with fresh tahini dressing and a tangy yogurt dip.<\/p>\n Nutritional value per serving:<\/p>\n Looking for ways to cook fiber-rich beans in less time? This Instant Pot Butternut Squash and White Bean Chili<\/a> is the answer. The recipe calls for cannellini beans, which create a deliciously creamy texture and offer plenty of fiber, potassium, and protein. Poblano peppers give a touch of heat, while butternut squash adds more fiber and vitamin C. To ensure an even cooking time and soft texture, make sure to soak the beans overnight. Once you\u2019ve made a batch, store the leftovers. Then, you\u2019ll have a quick, healthy meal when you’re crunched for time.<\/p>\n Nutritional value per serving:<\/p>\n To fuel your day, reach for this Egg White Quinoa Bowl With Veggies<\/a> recipe. Quinoa is packed full of fiber and protein, giving you plenty of energy and keeping your appetite satisfied. Along with quinoa, this dish has a rich medley of fresh veggies \u2014 including zucchini, snap peas, and spinach.<\/p>\n First, you\u2019ll want to make the quinoa and create the dressing. Then, fill a bowl with fluffy quinoa and layer on an assortment of these nutrient-packed vegetables. Drizzle with tangy-sweet dressing and top with the egg and parmesan cheese.<\/p>\n Nutritional value per serving:<\/p>\n This Lentil-Miso Kale Soup With Nori<\/a> is sure to warm you up and give you a hearty, filling meal. Full of fiber, it also has carrots, ginger, and cabbage for an aromatic and earthy flavor. For a quicker cook, use red or yellow lentils. If you have time to cook a little longer, use brown or green lentils for more texture. Nutritional value per serving:<\/p>\n If you\u2019re working toward a healthy weight, you know how important the right diet can be. A fiber-rich diet<\/a> for breakfast, lunch, and dinner supports your weight loss goals and gives your body excellent nutrition at the same time. Try any of these eight recipes that taste great and increase your daily fiber intake.<\/p>\n For more tips on weight loss, check out inspiration like these high-fiber soups<\/a> on MyFitnessPal. We have more delicious high-fiber recipes in the MyFitnessPal app<\/a>, where you can also track your calories, macronutrients , sleep and other health markers to help you reach your weight loss goals.<\/em><\/strong><\/p>\n The post 8 High-Fiber Meals that Support Weight Loss<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" If you\u2019re having trouble achieving your goals, prioritizing high-fiber meals may help!
High-fiber foods can regulate ghrelin levels so you don\u2019t feel hungry.<\/p>\nWhat Happens When You Eat High-Fiber Food?<\/h2>\n
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Why Is Fiber Important and How to Incorporate it Into Your Day ><\/strong><\/a><\/p>\n<\/div>\n<\/div>\n8 High-Fiber Meals for Weight Loss That Will Keep You Satisfied<\/h2>\n
1. Red lentil tagine with pistachios<\/h3>\n
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2. Mediterranean salad with crispy chickpeas<\/h3>\n
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3. Pea pesto pasta<\/h3>\n
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4. Sheet pan kung pao cauliflower steaks<\/h3>\n
To make the cauliflower steaks, slice the cauliflower into half-inch thick pieces and glaze with safflower or olive oil.<\/p>\n\n
5. Baked falafel with shaved cucumber salad and tahini dressing<\/h3>\n
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6. Instant pot butternut squash and white bean chili<\/h3>\n
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7. Egg white quinoa bowl with veggies<\/h3>\n
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8. Lentil-miso kale soup with nori<\/h3>\n
Once the soup is cooked, add miso paste and stir until blended. Top with nori strips and enjoy!<\/p>\n\n
Include Fiber-Rich Foods in Your Diet for Healthy Weight Loss<\/h2>\n
\nThe post 8 High-Fiber Meals that Support Weight Loss appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":18448,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18446"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=18446"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18446\/revisions"}],"predecessor-version":[{"id":18451,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/18446\/revisions\/18451"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/18448"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=18446"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=18446"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=18446"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}