It seems as though there is a fairly simple little equation when it comes to combining fibre in your diet....It sounds complicated - but it really isnt at all!
We all know there are two types of fibre, soluble and insoluble. And it is the water soluble type of fiber that helps to reduce calories. Soluble fibre is found in foods such as oats, beans, fruits and veggies. It dissolves in water, where it becomes highly absorbant, forms a gel and swells. And here is where the math comes in - some studies have shown that for every gram of fibre you eat, seven calories are eliminated from your system! (Source: A Healthy View, Michele Chevalier, Nutritionist)
So if you are making sure that you eat 35 grams of fibre each day, you can eliminate up to 245 calories EACH day. Each day that builds up to 7595 calories a month - for 1/2 kilo of weight loss you need to lose 3500 calories. By not changing ANYTHING else in your diet - in theory you can lose over 1kg a month! WOOHHOOOO!
How can do you this? Well, start eating more fibre... genius, right? Here are some easy ways to incorporate more fibre into your daily regime:
Chia seeds: 36g of fibre per 100g (that is quite a lot of chia seeds per day - if you were thinking you could nail your fibre intake in one day!)
Psyllium husk: pure fibre 100g of fibre for 100g (once again, that is alot for one day - average serving is 5g)
Blackberries: 7.5g of fibre per 100g
Passionfruit: 6g of fibre per 100g
Prunes: 13.5g of fibre per 100g
Rasberries: 7.5g of fibre per 100g
Almonds: 14.5g of fibre per 100g
Red kidney beans: 7.5g of fibre per 100g
Chickpeas: 6g of fibre per 100g
Chose your combination of these foods each day, and help those calories melt away this Spring!