Maximum weight loss recipes - Fiber Food Factory (2024)

FAQs

How much fiber per day to lose weight? ›

Many experts agree that around 25 grams per day is best. But a study published in the journal ISRN Obesity found the magic number that could help you lose up to a pound each week should be nudged up to 28 grams of fiber per day.

Fiber comes in two varieties, both beneficial to health:

Foods with soluble fiber include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation.

The Starch Solution diet consists of approximately 70% starch, 20% vegetables, and 10% fruits. This means the Starch Solution eliminates most processed and prepackaged foods and restricts healthy fats like olive oil, avocados, nuts, seeds, and nut butters.

Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain. One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining belly fat ( 2 ). Several other studies also show that people who eat more soluble fiber have a lower risk of belly fat ( 5 , 6 ).

Called “the poor man's Ozempic,” psyllium husk is enjoying a rise in interest as an affordable alternative to semaglutide.

Eating more foods rich in fiber — especially viscous fiber — can be an effective strategy to lose weight. However, like many weight loss methods, it won't lead to long-term results unless you pair it with a lasting lifestyle change.

In addition to making you feel full, fiber plays another important role in weight loss: “Because fiber helps slow down digestion, it also slows down how quickly your body responds to the carbohydrates you eat, and can help you better manage your insulin and blood sugar response to food,” says Linares.

One simple approach to getting 25 grams of fiber a day is to eat the following: 100 grams uncooked whole grains. 1 cup of cooked beans. 2-3 servings of fruits.

What foods should I avoid Dr. McDougall? ›

How it works: At each sitting, grab a plate or bowl and fill half with starchy plants (like potatoes, whole-wheat pasta or lentils) and half with non-starchy fruit and veggies. Top it off with plant-based extras like spices, vinegar and hot sauce. Want more? Use the 50-50 rule to get a refill.

The McDougall Program Basics

A diet of plant foods, including whole grains and whole-grain products (such as pasta, tortillas, and whole-grain bread), and a wide assortment of vegetables and fruit. Plenty of spices and usually small amounts of sugar and salt to enhance the flavor of food.

Previous research suggests that a higher intake of dietary fiber is a predictor of weight loss and compliance with healthy eating when combined with an overall reduction in kilocalorie intake (10–14).

Animal products such as meat, fish, eggs and dairy products, like cheese and yoghurt, don't contain any fibre. Nor do fats, whether they are plant or animal-based.