Following a low fat high fiber diet has many health benefits, one of which is weight loss. This type of diet can be prescribed by a physician for cardiac patients but anyone can benefit. Learn how to shed a few extra pounds by cutting fatty foods and increasing high-fiber foods in your diet.
The first step is to cut the artery-clogging fat from your diet. Avoid adding condiments made with butter, mayonnaise, shortening, sour cream, whole eggs, whole cream, or oils. You can still eat condiments; just choose those that don't contain much fat. Healthy condiments include salsa, mustard, low fat salad dressings, and Balsamic vinegar. Also try fresh herbs to flavor your food instead of using creamy condiments.2
The second step is to pay attention to how you prepare your food. Many foods that are heart healthy but are made unhealthy by the way they are cooked. Try baking, steaming, grilling, and boiling instead of frying and sauting in butter. Always remove the skin from animal meats as the skin contains mostly fat. You can still have fish, chicken, and beef on a low fat high fiber diet - just prepare it in a way that does not add extra fat.3
Reduce your dairy intake and switch to low fat products. Instead of whole or 2% milk, choose skim. Instead of whole sour cream, choose low fat or fat free. Cut back on cheese and choose lower fat options.4
Now that we have eliminated some of the fat from your diet, we need to add some fiber. Foods rich in fiber will cause you to feel satisfied longer and you are less likely to overeat. Additionally, high-fiber foods help keep the digestive tract running smoothly so you are less likely to suffer from constipation. If you don't like fruits and vegetables, consider using a juicer. You can put the entire fruit or vegetable through the juicer and drink it, use it in soups, or add to sauces. Using a juicer is a great way to get more nutrition into your diet every day.5
Choose high-fiber foods from the fruit, vegetable, and grain groups. If possible, eat your fruits and vegetables with the skin on as the skin contains a lot of fiber. Choose whole grain products over bleached processed products. For example, choose whole grain pasta and bread over the traditional white versions.6
Once you start to follow a low fat high fiber diet, your body will get the nutrients it craves and you won't miss the junk food and its empty calories. Most people lose weight on this type of diet because they are consuming fewer calories.