Science says that a woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber. Do you know? Most of us are able to take only 5 to 7 grams of fiber and the main reason for this is high calorie food.There are two main reasons for increasing obesity, one is overeating and the other is unhealthy food. When we eat food, we do not pay attention to our food whether it is healthy for us or not and the result is bad. Our obesity increases, as well as many troubles in the body. And then it becomes very difficult to get into the previous shape. That's why Yoga and Arurveda has brought 12 fiber and protein rich foods for you which will not only reduce your weight but will also be very helpful in maintaining it.
Benefits of eating fiber and protein rich foods
- Digests food
- Reduces cholesterol
- Reduce weight
1.Pear
Are you fed up with obesity and are doing some diet plan or exercise for it, then include a pear in it. Believe it is very helpful in controlling your growing weight because in a pear only 100 to 110 Calories and it has 5.5 gram fiber in a pear. When you are thinking of losing weight, eat a pear when hungry, which will control your weight while calming your appetite. It reduces the risk of heart disease as well as healthy weight.
2. Avocado
It contains up to 7 grams of fiber and Studies show that people who consume avocado have their weight and BMI controlled. This may reduce the risk of metabolic syndrome. The monounsaturated fatty acids and fiber elements in avocado are responsible for controlling weight.
3.Apples
It has 2.4 gram fibre in an apple. If you are adopting a weight loss diet then it can help you. Apple has fast weight loss properties.
If you eat an apple in the morning breakfast then the body gets the necessary fiber and nutrients. Because of this, you do not bother to eat anything for a long time.
In the morning breakfast, it is very helpful in weight loss due to not having a single fat along with giving nutrients.
4. Broccoli
Broccoli is full of fiber suited for weight loss. It contains about 2.6 grams of fibre. Fiber takes the longest to digest and keeps you satiated for a long time. It also controls your expressions, which helps in weight loss.
Broccoli contains many nutrients that are helpful in weight loss. For example, calcium is found in plenty in broccoli. It is believed that calcium can reduce the production of new fat cells and stimulate the breakdown of stored fat.
5. Lentil
You can reduce your weight by eating lentils. Lentils contain almost all types of essential nutrients like fiber, protein, minerals and vitamins etc. The amount of calories in them is very less and the amount of fat is very small.
6.Kidney Beans
It cannot be denied that most people eat Kidney Beans (Rajma) only for taste and not for health. The best thing about eating Kidney Beans is that it does not benefit only a particular part of the body, it nourishes the whole body.
100 grams of Rajma contains about 25 grams of fiber.People who do different types of experiments to lose weight, but still do not lose weight. So Kidney Beans is very beneficial for them. Kidney beans contain a lot of fiber. Fiber reduces fat. Not having body fat does not increase weight.You can cook it and eat it as pulse.
7. Split Peas (Gram pulse)
100 grams of gram pulse contain up to 24 grams of fiber, due to which it can help you to lose weight a lot. Even its service does not make one feel hungry for a long time. It is almost non-fat. It is an excellent source of fiber and protein for vegetarians.It gives you energy due to the complex carbohydrates present in it.
8.Chickpeas
It has a plot base fat, which helps to control your cholesterol level. According to the American Heart Association, 2 tablespoons of Humus (Chickpeas) contains 48 calories, 2 grams of protein, 6 grams of carbohydrates, 2 grams of fiber and 1 gram of monounsaturated fat and 106 milligrams of sodium.
Chickpeas can help in weight loss by controlling excessive hunger. At the same time, the fiber present in it helps in controlling excess obesity by reducing calorie intake.
9.Oats
Hearing the name of oats, many people start teasing their nose and mouth. They do not like the taste of it. But if it is prepared properly, it not only looks delicious but can help in weight loss. Oats are a type of grain and the porridge made from it is very healthy. Oats are gluten free and contain vitamins, minerals, anti-oxidants and a significant amount of fiber. Therefore it is very beneficial for health.
10. Almonds
Most people know almonds only to sharpen their minds. But do you know that almonds can also be used to reduce weight. There is about 12.2 grams of fiber in 100 grams of almonds. And you already know how important fibers are for weight loss. If you put only 5 almonds to soak in the night and eat it daily in the morning then you will get a lot of help in reducing the weight. And in this case, your brain will also benefit greatly.
11.Flax Seeds
Excessive hunger is the biggest cause of weight gain. There are about 27 grams of fiber in 100 grams of flax seeds. Taking it regularly keeps your appetite under control. This prevents you from eating again and again and you lose weight.You can eat it as a snack. Do not consume too much because it gives more heat. And they can also be harmful in summer.
5000 BC Flax Seeds, 250 Grams
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12. Chiaseeds
100 grams of chi seeds contains about 36 grams of fiber, which is very high. Soak two spoons of chia seeds overnight. If you do not want to soak at night, soak it half an hour before eating. You can eat it in yogurt, in raita, in lentils or in salads.
You can also eat chia seeds by soaking them in cold milk.
For this, pour one spoonful of chi seeds in a glass of milk and soak it for two hours. Now you can add fruits like apple, pomegranate etc. and eat it as a snack.
Warning
Woman should take at least 25 grams of fiber in a day and a man up to 38 grams of fiber.But do not intake more it. Because it can harm your Health
So which food do you like best? Do let us know in the comment box.
