Kulcha, a mildly leavened flatbread variety, is an invention of…
Kulcha Recipe : Fat Free Amritsari Kulcha At Home
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How to lose weight?
Can I lose belly fat in 7 days?
How to lose weight in 7 days?
Sounding familiar? Well, why won’t they? Because these are the searches found in almost everyone’s phone history. But to be true, you are now at the right place and your search for losing weight should be over. Yes, because Fitelo, presents you with a 7-day high-fiber diet plan which you can follow for free and notice a drop in numbers on the weighing machine by the end of your diet.
Moreover, this diet is very simple to follow and has meals that can be easily cooked without any complications.
Before you go through the duet, it is also, important you read the fruits and vegetables high in fiber, so that you don’t forget them to add to your meals to maintain your weight.
What Is Fiber?
Fiber is a type of carb that the body can not digest this is because it does not break down into sugar molecules like other carbohydrates. However, instead, it passes through the body undigested and helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.
However, eating foods rich in fiber is usually recommended by dietitians as they help in weight loss, as keep you full for a longer period of time.
Benefits Of Fiber
Fiber has several benefits to give your body and why is it good to add fiber-rich foods to your diet, you will know after reading the below points.
Reducing cholesterol: Foods rich in fiber help reduce the body’s cholesterol absorption.
Promoting a healthy weight: High-fiber foods like fruits and vegetables tend to be lower in calories and the presence of fiber slows down digestion in the stomach which further, helps you keep full for a long.
Adding bulk to the digestive tract: Fiber rich foods add bulk to the digestive tract, as your body doesn’t digest it further, stimulating the intestines. Therefore, for people who suffer from constipation for them fiber food rich foods are good.
Promoting blood sugar control: Your body might take longer to break down high-fiber foods which further, helps you maintain more consistent blood sugar levels, which is helpful for diabetic patients.
Reducing gastrointestinal cancer risk: Eating a diet rich in fiber can protect you against certain types of cancer like colon cancer.
Fruits To Add To High Fiber Diet
So, below are the fiber-rich fruits along with the quantity of fiber it contains. However, you can add them to your diet for weight loss also, as they are a great way to help you lose weight.
1. Passion Fruit
However, passion fruit is a good option to add to a high-fiber diet because it is rich in it and also, has a low glycemic index.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
| 25g(88% DV) | 10g(37% DV) | 21g(77% DV) |
2. Avocado
Eating avocado helps reduce cholesterol levels and also, lowers the risk of heart disease.
| Fiber per Avocado | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 13g (48% DV) | 7g (24% DV) | 8g (30% DV) |
3. Gauva
So, guava helps in weight loss and also, helps lower blood sugar levels.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (32% DV) | 5g (19% DV) | 16g (57% DV) |
4. Raspberries
This fruit apart from being rich in fiber, is also, rich in potassium which is further, good for a healthy heart.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 8g (29% DV) | 7g (23% DV) | 25g (89% DV) |
5. Blackberries
Blackberry is rich in vitamins like K, and C, and it also boosts brain health.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 8g (29% DV) | 7g (23% DV) | 25g (89% DV) |
6. Pomegranate
This has anticancer properties, that help you protect from certain types of cancer. However, this is a good option to add to the weight loss diet chart.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (25% DV) | 4g (14% DV) | 10g (34% DV) |
7. Kiwi
Kiwi is rich in fiber, aids in weight loss, and improves digestive health along with immunity.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (19% DV) | 3g (11% DV) | 10g (35% DV) |
8. Oranges
Oranges protect your cells from damage and also, fights anemia.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (15% DV) | 2g (9% DV) | 10g (36% DV) |
9. Pears
Pears are a good option to add to a high-fiber diet, are rich in vitamin C, and are good for gut health.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (16% DV) | 3g (11% DV) | 11g (39% DV) |
10. Bananas
Bananas being rich in fiber, makes you feel full for a long period of time which further, helps in weight loss and also, supports digestive health.
| Fiber per Cup Sliced | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 3g (11% DV) | 3g (9% DV) | 6g (21% DV) |
Vegetables You Can Add To High Fiber Diet
So, this is the list of vegetables rich in fiber and perfect to add to your diet. These vegetables also have other health benefits to offer, and their recipes are also, quite simple.
1. Lima Beans
Lima beans are the best to add to the diet for diabetes, as it has a low glycemic index. Moreover, as they are rich in fiber content, they can also help you lose weight.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (33% DV) | 5g (19% DV) | 9g (31% DV) |
2. Acorn Squash
This vegetable apart from being high in fiber, also, protects you from arthritis, heart stroke, high blood pressure, and some cancers.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (32% DV) | 4g (16% DV) | 16g (56% DV) |
3. Green Peas
Green peas are, however, a good source of plant-based protein, and because it contains a good amount of fiber which makes they are a good option to add to a meal.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 9g (31% DV) | 6g (20% DV) | 13g (47% DV) |
4. Butternut Squash
Being rich in potassium, butternut squash keeps a check on your blood sugar levels and reduces the risk of heart disease.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 7g (23% DV) | 3g (11% DV) | 16g (57% DV) |
5. Kale
Kale contains vitamin A, which is further, helpful for healthy eyes, bones, and a strong immune system.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (19% DV) | 4g (14% DV) | 22g (79% DV) |
6. Broccoli
Broccoli is rich in several nutrients and minerals essential for the body and also, protects you against certain types of cancer.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (18% DV) | 3g (12% DV) | 19g (67% DV) |
7. Carrot
Consuming carrots is a good way to lower your cholesterol levels and improve eye health.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 5g (17% DV) | 3g (11% DV) | 17g (61% DV) |
8. Spinach
Spinach curbs your appetite, and boosts hydration and, strengthens your immune system.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (15% DV) | 2g (9% DV) | 21g (75% DV) |
9. Green Beans
Green beans contain essential nutrients, that are further helpful in maintaining healthy and strong bones.
| Fiber per Cup Cooked | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 3g (11% DV) | 18g (65% DV) |
10. Sweet Potatoes
Eating sweet potatoes in your diet helps reduce bad cholesterol levels which further, prevents heart diseases. Moreover, if you are on a 1500 calorie diet plan, you can, however, add sweet potatoes to it also.
| Fiber per cup | Fiber per 100g | Fiber per 200 Calories |
|---|---|---|
| 4g (14% DV) | 3g (11% DV) | 7g (25% DV) |
High Fiber Diet For Weight Loss
Are you looking for a diet, which can give you quick weight loss? Well, then take a stop and try this one. This is a one-day diet and has meals that are high in fiber, making it perfect for weight loss. Moreover, the meals in this diet are quite easy and quick to cook.
Day 1: Lets us start the journey of high fiber day from today.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Oats suji idli with mint chutney |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Oats cheela |
| Meal 5: 1 Cup of green tea |
| Meal 6: Cucumber salad |
| Meal 7: Mix veg soup |
| Meal 8: Chamomile tea |
Day 2: Your diet will be interesting, not boring.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Sauteed veggie sandwich |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Vegetable dalia khichdi |
| Meal 5: 1 Cup of green tea |
| Meal 6: Makhana cucumber salad |
| Meal 7: Any split dal |
| Meal 8: Chamomile tea |
Day 3: Broccoli paneer tikka sounds delicious, isn’t it?
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Broccoli paneer tikka with mint chutney |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Paneer kathi roll |
| Meal 5: 1 Cup of green tea |
| Meal 6: Cucumber salad |
| Meal 7: Cooked veggies |
| Meal 8: Chamomile tea |
Day 4: Makki ki roti should surely be your favorite because it is actually difficult to say no.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Corn chaat |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Palak corn veg with makki ki roti |
| Meal 5: 1 Cup of green tea |
| Meal 6: Makhana cucumber salad |
| Meal 7: The black bean soup |
| Meal 8: Chamomile tea |
Day 5: 5 th day, of the diet, and two more to go.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Chia seeds pudding |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Veg dalia |
| Meal 5: 1 Cup of green tea |
| Meal 6: Cucumber salad |
| Meal 7: Ghiya kheer |
| Meal 8: Chamomile tea |
Day 6: So, surely, you can now feel the difference in weight.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Chickpea salad |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: White channa curry with rice |
| Meal 5: 1 Cup of green tea |
| Meal 6: Makhana cucumber salad |
| Meal 7: Any seasonal veg except aloo and paneer |
| Meal 8: Chamomile tea |
Day 7: Here the diet ends, but yes, you can ping us up and continue with your own customized diet Indian plan for weight loss.
| Meal 1: Ginger turmeric tea with 1 Tsp roasted sunflower seeds |
| Meal 2: Tofu capsicum bhurji |
| Meal 3: Any fruit except banana, chikoo, grapes, mangoes |
| Meal 4: Mix veg tofu veg with one wheat bran roti |
| Meal 5: 1 Cup of green tea |
| Meal 6: Cucumber salad |
| Meal 7: Ghiya oats cutlet |
| Meal 8: Chamomile tea |
Frequently Asked Questions
Q. Can High Fiber Diet Lead To Weight Gain?
Ans: No, a high-fiber diet does not make you gain weight but yes, helps you lose weight though.
Q. How Quick Can You Lose Weight With High Fiber Diet?
Ans: This depends on the diet given to you by your dietitian. However, the diet mentioned to you above will also, help you lose weight and if you want a customized high-fiber diet, you can contact the dietitians of Fitelo.
Q. Is High Fiber Diet Good For Diabetic Patients?
Ans: Yes, fiber is good for people having diabetes as it helps control blood sugar levels.
Q. Is There Any High Fiber Diet For Hemorrhoids?
Ans: High-fiber foods are not recommended for hemorrhoid or piles patients. However, you can ask your, dietitian, to make such a diet that cures this problem.
Q. Is There Any High Fibre Diet Plan For Constipation?
Ans: No, people suffering from constipation, can not have foods that are rich in fiber.
Q. Can People Having Gastritis Issue Do A High Fiber Diet?
Ans: In some cases, foods containing fiber can ease the symptoms of gas, but these foods are better to take under the guidance of a proper dietician or doctor.
Q. Is High Fiber Diet Good For People Who Have Fatty Liver?
Ans: Yes, fiber-rich foods are a good option to eat in a diet as they help reduce the body weight and body fat of patients.
A Word From Fitelo
There are, however, several ways to lose weight but have you ever thought about which could be the safest and the easiest way to do so? Well, the right way is to follow a proper diet given by your expert dietitians. So, this high-fiber diet is one of the diets that will surely help you lose weight and is safe also. Moreover, we have also mentioned the fruits and vegetables high in fiber for you that you can add to your meals every day, and even then you will surely feel a difference in your inches.
Fun Fact
Are you sacrificing your favorite dahi bhalla for so-called healthy masala oat? Well, I am sorry to say, but here you are doing nothing but just living a life full of myths. You must be thinking, why is this being portrayed like this as oats are a surely better option to choose against dahi bhalla. So, take a minute and read masala oats vs dahi bhalla and clear your confusion on this.
Contact Us Today
If you’re searching for the right guidance as well as better assistance, then your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. In addition, it is important thing to consider your health before starting a restrictive diet. However, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy and also Enjoy a long happy life.
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