In this section of our natural weight loss program, you will be given a complete diet plan in which high fiber foods have been added to help you lose weight and be fit at the same time. No more starving and consuming supplements that simply do not seem to work and are sometimes even dangerous for your long-term health. Our aim is to eat six meals a day by having healthy fiber-rich foods and complementing this diet with a natural medicine for weight loss known as Ispaghula Husk. In the next section, we will discuss in detail the two types of fat burning exercise programs that will help you shed 2-4 lbs every week!
Fibrous foods are very low on calories but at the same time fill up your stomach so you don’t feel hungry. As a result, you eat less and without having to starve your body you can lose or maintain your weight. We will help you compile a list of foods to eat in breakfast, lunch, and dinner that are high in fiber. In addition to this, you will also learn what to consume in between meal times, such as after breakfast and in the evening. Our diet will be complemented by a dietary supplement so that we can achieve our goal of losing 2-4 lbs every week effectively.
Table of Contents
Some Points to Remember
- When we say high-fiber food item, we mean an item that contains at least 5 grams of fiber in one serving.
- Our aim is to include in our everyday diet at least five servings of fruits and vegetables high in fiber. At the same time, we will try to keep our daily calorie intake up to 1,500 calories. Moreover, all listings correspond to the Food Pyramid so that you can be assured you are eating a healthy and well-balanced diet, which is not only high in fiber but also assists in effective weight loss.
- This includes the six food groups, namely grains, fruits, vegetables, milk or other dairy products, meat & beans, and fats & oils. Out of these grains and cereals act as good sources of energy, meat & beans provide protein, dairy products fulfill the need for calcium, and fruits and vegetables provide the essential vitamins required for a healthy body.
- If possible, instead of eating white bread take brown or whole-grain bread. Brown bread is made from whole wheat flour and contains important minerals not present in the processed white bread. Similarly, brown rice is another type of whole grain which assists in weight loss and is better than white rice in terms of nutritional value. Brown rice contains bran oil which is known for reducing bad cholesterol levels.
- The key is to keep track of your weight so don’t forget to weigh regularly, every morning to see how much you have shed. You can make changes in the diet plan accordingly depending on how much you wish to lose.
- Also remember that drinking water and other fluids (preferably only milk and fresh fruit juices) is very important when you are on a high-fiber diet, especially if you are taking Ispaghula Husk for reducing weight or curing stomach-related ailments.
The Complete Diet Plan To Lose 2-4 Lbs. In A Week
Breakfast is an important part of our diet and it should never be skipped even if you are on a strict weight loss diet. Do not take more than 300 calories in breakfast. Here are some choices for your breakfast while you are following a high-fiber diet:
- Bran Cereal: Bran cereal containing up to 8 grams of fiber or less taken with 1 cup skim or low-fat milk. Also add 1 slice of brown bread and keep in mind that it provides 82 calories. Complement your breakfast with a drink, such as green tea or orange juice.
- Oatmeal: Oatmeal is a well-known fat burning food containing soluble fiber in good quantities. Do not go for instant oatmeal; try to find an unflavored and unsweetened variety. Some people add cranberries or raisins to improve the taste. Again, you can complement this with a cup of fat burning beverage, such as green tea or black tea.
- Whole Grain Bread: Enjoy 2 slices of whole grain bread with egg and complement with a fruit rich in fiber from this list: apple, banana, guava, orange, pear, apricot, pineapple, or grapefruit. Remember that fruits regulate your bowel movements and also assist in burning fat.
Mid-morning snacks are hard to choose but if you are on a high-fiber diet, the choices are unlimited. Keep the calorie count up to 250 calories for your mid-morning snack. Here are some options:
- Dried Figs: Three to five dried figs providing up to 15 grams of fiber are a good way to curb your hunger before lunch. 100 grams of dried figs contain 215 calories.
- Whole Grain Bagel: One whole wheat bagel contains 250 to 270 calories and is high in fiber. This can provide a good choice for a mid-morning snack if you are fond of bagels. Another option is to have 2 whole wheat bran muffins that contain 4.6 grams of fiber.
- Fresh Fruit High in Fiber: One small peach or 1 cup strawberries without added sugar are again fiber-rich foods that can be taken as a mid-morning snack to restrain those hunger pangs.
Continue your fat burning process by having a delicious lunch high in fiber content and low on calories. Our aim is to include recipes that help in lowering cholesterol but at the same time filling up your stomach so you won’t feel hungry till evening snack. Here are some options:
- Vegetable Soup: Delicious vegetable soup high in fiber can be made for lunch by using carrots, cabbage, potatoes, green beans, squash, corn, onions, and tomatoes. Make it according to your taste by adding salt, black pepper, lemon juice, and minced parsley. You can also enjoy 1 small fruit and a drink of your choice.
- Kidney Beans: A cup of baked or cooked kidney beans provide 16 grams of fiber and 220 calories. Beans are particularly useful for diabetic patients or those with insulin resistance. Moreover, 1 cup of kidney beans fulfills around 29% of your daily recommended iron intake.
- Salmon and Asparagus: ½ cup of cooked small spears asparagus provides 1.7 grams of fiber. Prepare a delicious dish for lunch by combining asparagus with salmon by using your choice of spices. You can have whole grain bread with this along with orange juice.
It’s time to stabilize your blood sugar level before dinner. Some people prefer taking only a glass of skim milk, popcorn, or a fresh fruit high in fiber at this time. But we will give you a number of choices so that you can try and see which one suits you best regarding your weight loss goal. Whatever you choose don’t let your calorie count exceed 150. Try one of these:
- Vegetable Salad: Make a healthy vegetable salad by combining a few of these fiber-rich vegetables: spinach, broccoli, cauliflower, peas, carrots, and cabbage. Complement it by adding cooked kidney beans and enjoy it with a cup of coffee.
- Whole Wheat Spaghetti: A bowl of whole grain spaghetti made with a delicious pasta sauce of your choice and grated cheese can be a good evening snack. 1 cup of whole wheat spaghetti provides up to 6.2 grams of fiber.
- Low Fat Chocolate Bar: High fiber chocolate bars are available on the market that can be taken as an evening snack when following a weight loss diet. Make sure the bar you have chosen does not have many calories.
Although nutritionists do not recommend skipping dinner altogether, they advise eating less in order to stay away from stomach-related problems. It is also recommended to walk 15-20 minutes after dinner to regulate digestion. Following are some choices for dinner:
- Meat with Salad: Have 2 slices of your favorite meat, preferably lean cut by cooking it with a vegetable or simply add spices to make it delicious. Enjoy it with a salad consisting of cucumber, carrot, tomatoes, and spinach.
- Brown Rice: ½ cup of cooked brown rice taken with 2 slices of tomato can make a light and easily digestible dinner. Take a cup of skim milk and a high fiber fruit of your choice afterwards to complete your calorie count.
- Chicken: Replace meat in the first recipe with roasted or grilled chicken breast (3 to 4 oz.) and enjoy with a salad made with light salad dressing.
When you eat a light dinner, you often feel hungry before it is bedtime. It’s not recommended to sleep on an empty stomach even if you have to eat a small whole grain snack bar or take a glass of milk. Bedtime snack will also allow you to complete your daily calorie intake of 1,500 calories. Moreover, diabetic patients should eat something before going to bed to prevent the sugar level from going too low. Here are some choices for a healthy and satisfying bedtime snack:
- Nuts: Nuts like peanuts, almonds, pecans, coconut, flaxseeds, Brazil nuts, and pistachios are rich in fiber and can be eaten as a bedtime snack. ¼ cup of almonds provides 2.4 grams of fiber and 56 calories. 1 serving of nuts is enough to satisfy your hunger.
- Whole Grain Crackers: If eating other whole grain foods is difficult for you, use one of those delicious whole grain crackers available on the market as a bedtime snack. 10 – 12 grams of whole grain (3 to 6 crackers) are enough. These crackers are totally cholesterol free and can be taken any time.
- Cornflakes with Milk: A small bowl of cornflakes with skim milk provides enough calories you need at this time. If you don’t like cornflakes, try one of the high fiber cereals available on the market that are not only tasty but also very nutritious. Maximum number of calories recommended in a bedtime snack is 130.
Elements of a High Fiber Diet
There is no hard and fast rule regarding how much one should eat in a meal while on weight loss diet. However, keep a rough estimate of 1,500 calories in your mind and try not to exceed this count. Distribute calories throughout the day according to your routine or how much time you get for eating. Since our diet plan consists of all low-calorie food items, you don’t have to worry about eating more. Moreover, because of high fiber content in these foods you will feel your stomach filling up quickly. But don’t forget to eat between meals, so that you don’t have to eat a lot during lunch or dinner time.
The diet plan we have suggested has the following features:
- It places an emphasis on fresh fruits and vegetables, particularly those with high fiber content. In addition to getting your daily recommended fiber, you also get the essential vitamins and minerals by eating 2 or 3 fruits each day. Moreover, green leafy vegetables like spinach, broccoli, and cabbage are low in calories and are ideal for quick weight loss. They contain folic acid, vitamin C, and magnesium and are good for people suffering from type 2 diabetes.
- All food items contain very little calories and are therefore ideal for weight loss when combined with a good fat burning exercise program (please read the next chapter for details).
- No food item that contains saturated fat, artificial flavors, added sugar, and cholesterol has been included in the diet plan. In addition, trans fats and oils have also been limited. The recommended cooking oils include olive oil, sunflower oil, and non-hydrogenated soft margarine.
- It includes good sources of protein, such as meat, poultry, fish, and beans but does not advocate the fact that high protein diet is good for weight loss. These foods have been added to fulfill your daily nutritional needs so that all six food groups explained in the food pyramid are covered and you don’t feel weakness while following this diet plan.
Content of Fiber in Certain Foods
Whole grains, such as wheat, oats, rice, and barley have the highest fiber content. Next in line are legumes (e.g. dried beans), seeds, nuts, and dried fruits. Foods that have moderate to low fiber content include certain vegetables like turnips, beets, yams, potatoes, and carrots, and green leafy vegetables including lettuce and cabbage. However, dairy products including milk, cream, yogurt, and cheese contain no fiber. Remember this order and adjust the diet according to your fiber requirements.
Adding Healthy Fat to Your Diet
While fat can considerably increase your weight, it is still essential for a healthy body. Fatty acids (found in the form of omega 3 and omega 6) required for proper growth and many other functions are obtained from fats. Dietary fat may actually help you in reducing weight because eating foods high in fat keeps you hunger free for a long time. Get these essential fatty acids from fatty fish like trout, salmon, and halibut, green leafy vegetables, flax-seeds, sunflower and pumpkin seeds, and Soya. Avocados and olives are also excellent sources of monounsaturated fat, which is the good fat. Use olive oil for cooking or other healthy vegetable oils to avoid the risks of bad fats. Saturated fats are known as bad fats and are found in meat, cheese, butter, and some oils like coconut oil and palm oil. In order to reduce intake of these fats, use low-fat dairy products and cut down on red meat as much as you can. Lean meat is usually preferred, cooked after removing the fat that can be seen. Fish oil capsules or flax seed supplements can also be used to add a good amount of healthy fat to your everyday diet. However, if you can eat fish twice a week there is no better substitute to get the essential fatty acids.
Nuts are not only excellent sources of fiber, but they also provide good fat and nutrients like vitamin E (an antioxidant) and zinc. Try these healthy nuts to reduce the risk of developing heart disease: walnuts, almonds, cashews, pecans, hazelnuts, and Brazil nuts. By eating these nuts everyday you will receive important minerals including selenium, magnesium, copper, folic acid, zinc, and iron, along with antioxidants that provide many health benefits by neutralizing dangerous free oxygen radicals in the body.