Prioritize boiled and steamed vegetables instead of stir-fried with a lot of oil
Green vegetables such as broccoli, spinach, bok choy, water spinach, cabbage or okra provide fiber with low energy density.
When processing, steaming or boiling quickly is a simple choice to help limit the amount of oil and maintain the food structure.
For example, a plate of steamed broccoli can be combined with steamed fish or boiled chicken breast to create a meal rich in fiber and protein.
Cook bean dishes instead of a serving of meat
Black beans, red beans, lentils, chicken beans and other beans are special ingredients suitable for weight loss dishes because they also provide fiber and plant-based protein.
You can cook bean soup with vegetables, make bean salad or cook beans with a small amount of brown rice. Preparation should prioritize boiling, stewing or cooking soup; limit frying beans with a lot of oil.
Eat whole seeds instead of grinding and grinding too thoroughly
Brown rice, whole grain oats, barley, whole corn, and whole grains can be used as a partial substitute for refined grains.
A bowl of weight loss rice does not necessarily have to be completely rice-free. You can reduce the amount of white rice and replace a portion with brown rice or whole grains, while increasing vegetables and supplementing lean protein sources.
Cook oatmeal with vegetables and protein
Oatmeal is an ingredient that is easy to process into a fiber-rich dish. Instead of cooking oatmeal with sugar, condensed milk or lots of honey, you can cook oatmeal porridge with mushrooms, carrots, pumpkins and eggs or shredded chicken.
This method both increases fiber and supplements protein, making meals more balanced.
Eat whole fruits instead of juice
A common mistake when wanting to increase fiber is using fruit juice. When juiced, part or most of the fiber can be removed, while the natural sugar in the fruit is retained.
Therefore, apples, pears, oranges, grapefruits, guavas or berries should be eaten whole. You can cut them into small pieces and mix them with unsweetened yogurt and a little oatmeal to create a fiber-rich snack.
The simple recipe for a fiber-rich dish to help lose weight is: more vegetables or beans + a source of protein + moderate amount of whole grains + less oil, less sugar and less sauce.
