ANDIt’s time to forget about ‘miracle’ diets that involve very radical dietary restrictions. Why? It is impossible to maintain them in the long term and, fortunately, there are other strategies, healthier, and with better results, says Lauren Twigge, a dietician, quoted in BestLife.
So, more specifically, the expert advises that you include certain foods, rich in fiber and satiating, in your diet.
It is possible that they help “control weight, support digestive regularity, reduce the risk of chronic diseases, including colon cancer, reduce blood cholesterol and help control blood sugar”, he adds. Want some examples? Consult the list.
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Nine satiating, healthy and fiber-rich foods:
- Whole grains such as oats, brown rice and quinoa. “They are rich in fiber and offer multiple nutrients, which makes them a basic element in a fiber-rich diet”;
- Flax and chia seeds. “They are rich in healthy fats, as well as proteins, fibers, vitamins and minerals”;
- Red fruits such as strawberries, raspberries and blueberries. They have lots of fiber and, at the same time, offer a “boost of flavor, antioxidants and a dose of color” to any meal;
- Pears and apples. Typically “the ‘key’ to preserving fiber content is to maintain the skin”;
- dehydrated fruit. Always choose options without added sugars and do not exaggerate the quantities;
- Broccoli, artichoke hearts, spinach, Brussels sprouts and other vegetables. “They don’t have many calories, but they are rich in fiber, which makes them a perfect complement to your meals”;
- Dry fruits. “They are rich in proteins, omega-3 acids, antioxidants”;
- Beans and other legumes. “They are a great source of plant-based proteins.”
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