Hello, welcome to Losing Weight With Pat. This is where you will find that high protein and fiber is great if you are on a die.
You know something, I’m a few years shy of my 50th birthday, and I’m not getting any younger. For me and I’m sure a lot of people can relate to this, it’s more about keeping the weight off after we lose it and stay healthy. If not, we might not live as long as we would like.
Eating high protein and fiber diet can help you achieve those goals and living a healthy lifestyle. Especially if you are trying to lose weight. The older you get, the harder it is to lose weight. I want to get you on a good fiber diet.
I am going to show you why living on such a diet can benefit you in many ways, especially if you are trying to lose weight.
Researchers have shown that eating 30 grams of fiber a day in your diet can help you lose a good amount of weight.
What should you do?
- Try to eat at least 30 grams of fiber food a day.
- Eat fish twice weekly
- Get your protein from vegetables and lean meat
- Other benefits of fiber in your diet
These will be the points I’ll be trying to get across to you. Eat 30 grams of fiber a day
That’s all it takes, 30 grams. That in itself can help you lose weight and keep your blood pressure down. You can find a lot of foods with fiber in them, so that shouldn’t be a problem.
Eat fruit, such as bananas, oranges, apples, strawberry. All these fruits are high in fiber. Fruits make for a good snack in between meals.
Vegetables, but try and get the darker vegetables, they are usually higher in fiber. Plus we should be eating our veggies every day anyway.
Beans and Legumes, the ones you should be eating are Navy, white, garbanzo, kidney, peas, and lentils. All these are high in fiber and you should have no problems getting your 30 grams a day.
Bread and Grains. Whole grain bread such as 7-grain, dark rye would be the best bread to be eating. Also, eat brown rice instead of white rice. If you eat cereals try and find cereals with at least 5 or more grams of fiber.
These are what you should be eating anyway, all these would be healthy choices to make changes in your eating habit. Like I said the fruit you can eat for a snack instead of chips or whatever else you usually eat.
Vegetables, eat as a side dish for lunch and dinner. Just a few servings at each sit-down.
Eat the beans and legumes for dinner and maybe a small amount for lunch. The bread and rice eat for dinner and again maybe a small amount for lunch.
Get on a diet as such and you will see a downgrade in your weight and your body will feel better.
Eat fish twice weekly
If possible, eat fish at least twice weekly if not more. Fish is good in the first place. A lot healthier for you than red meat.
Fish really don’t have fiber in them, but fish is a good source of getting the protein that your body needs. Most fish can have up to 36 grams of protein which is high and what your body needs.
People on the islands around the world eat fish and they tend to live longer. Fish and rice, those are the 2 kinds of food we should be eating most of the time. It’s healthy and great for your body.
Let’s look at another example, 3 ounce serving of these fish (cod, haddock, tuna, flounder, perch, and halibut has 19 to 26 grams of protein.) That’s 39% of men and 48% of women’s daily recommend daily intake.
Get your protein from vegetables and lean meat
Vegetables and lean meat are a great source of protein. See a lot of people go into the vegetarian act of eating. Which to me is not really a good idea, you see your body needs some kind of meat. Meat gives you iron and a lot of lean meat has protein in them that will help your body. I’m not saying to eat meat every day but eat some. Remember not all meat is bad for you.
Now let’s talk about some of the vegetables that are good for you as far as getting your high amount of protein.
Peas are probably one of my favorite vegetables. You can buy fresh or frozen, but peas have the highest amount of protein than any other vegetables. They have 8 grams of protein (96% Vitamin C, 22%Vitamin A, and 11% iron.) The good thing about eating peas is that you can mix them with just about any other kind of food and have a meal.
Spinach is another source of high in protein. Spinach is considered a Superfood. I was never too crazy about eating spinach, but now I’ll eat a little bit of it from time to time. Spinach has .86 grams of protein.
Broccoli is another source of protein, also it as a load of fiber with about 1.8 grams of Protein. The good thing about broccoli is you can eat it raw or cooked. Put it in a salad or cook it with rice or any other type food.
It may not sound like a lot, but it’s healthier than you think. You get just about all the vitamins you need plus some minerals. Vegetables are the perfect meal.
You will get about 22 grams of protein in lean meat. (36% Vitamin b-12, 15% Vitamin b-6 and 12% of iron.) I’m not saying to eat lean meat every day, but you can fit it in your diet and not gain weight. Get lean meat and eat smaller portions.
That’s why I said you have to eat some meat to get all the protein and minerals your body craves, stay fit and lose weight.
Other benefits of Fiber in your diet
Here are just a few benefits of fiber. Blood sugar control, it may help slow your body’s breakdown of carbohydrates and the absorption of sugar. Also, fiber can help with your heart. Eating a high-fiber diet can help with a heart attack. It can lessen your risk of heart disease by 40%.
Your stroke risk can be decreased by 7% by just adding 7 more grams of fiber to your diet daily. Fiber supplements can enhance weight loss for obese people.
Those are just a few factors in a high fiber diet. I want to give you an example of some kind of diet where you can get you 30 grams of fiber daily.
- Breakfast-fiber one cereal, 14 grams for a half cup.
- Morning snack-pear,5.1 grams for medium pear
- Lunch-Soup(canned),2.8 grams for 1 cup
- Mid-day snack-Apple, 3.3 grams for medium apple
- Dinner-Baked Potato(medium) 4.4 grams, Catfish( 1 fillet) .70 grams, pinto beans(canned half cup) 7.7 grams
That could be your meals throughout the day. right there you would get the fiber your body needs, because most people eat more than what the servings are anyway, at least, most people.
I still think that is why the paleo diets a great diet to get on. Besides the food is easy to prepare and cook, they would fit right into your fiber diet. A lot of the food is high in fiber and high in protein.
I did a review of the Paleo diet and found the cookbook to be awesome in itself. It has more than a few fish recipes. Well, I’ll sign off by saying goodwill to your health. Let’s make this a healthy country.
If you have any comments about the Paleo diet or anything else in this blog post, hit me up.
Again, thank you for visiting me here at Losing Weight With Pat.
STAY AWESOME AND
GOOD LUCK TO ALL