nutrition

How do I keep full, satisfied and still lose weight?

2 March 2023

Ryan Pinto

My Muscle Chef Advanced Sports Dietitian

Struggling to stay full and maintain weight loss? Let’s give our friend fibre a warm welcome and its close companion, gut health.

The topic of gut health has been hitting headlines by storm in recent years. Research reveals that a healthy gut doesn’t just support weight loss, but it also plays a major role in maintaining metabolic and digestive health, giving our skin a good glow and enhancing our mood.

You’ve no doubt heard health experts harping on about eating fruits, vegetables and fibre-rich foods every day – and for good reason. When it comes to fibre, fruits and vegetables are like the crown jewel, and the more fibre in your diet, the better chance of a healthy gut. It goes without saying, any weight loss meals or diet plans for weight loss should have a high focus on fruits and veggies. Let’s get into the juicy details.

What is fibre and how much fibre should you have per day?

Fibre is a type of carbohydrate found only in fruits, vegetables and types of grains and seeds. It’s an extremely important part of our diet for health and wellbeing – whether you’re on a diet plan for weight loss or not – and can significantly reduce the risk of chronic illness. That said, many of us still fall short of the daily recommendation of 25 grams (women) and 30g (men).

So how do we get more fibre in our diet and make the most of its health benefits?

1. Fibre for weight loss

A commonly asked question is “If I eat more fibre, will it help me lose weight?” The answer is yes! Fibre is crucial in any healthy diet, especially if you’re aiming to lose a few kilograms. Foods high in fibre help to reduce hunger hormones; this means after munching on your favourite high-fibre snack or meal, you’ll feel fuller and satisfied for longer. Feeling full usually reduces the chance of overeating or reaching for sugary or processed snacks which, long-term, can be the difference between losing those extra few kilograms or not. This is where you can start to see the benefits of a high-fibre diet plan for weight loss.

More good news! Fibre is present in many low-calorie foods – including snacks and meals – which can assist with weight loss by allowing you to consume large amounts of food with a low-calorie density.

cajun beef plated on a table

2. Fibre for gut health

Our recent research indicated that our gut plays an important role in how we manage our weight. You may have heard the term ‘good bacteria’ and ‘bad bacteria’ when it comes to gut health; this refers to the diversity of bacteria living in the digestive tract. When there is a higher amount of bad bacteria in the gut, it can start to take over which may negatively impact digestion and cause inflammation in the body. Fibre-rich whole foods (typically plant-based foods) are integral to promoting a greater variety of good bacteria in the gut.

If you haven’t guessed, incorporating a variety of plant-based food in your diet is key to increasing good bacteria, optimising gut health and supporting weight loss goals. This is where My Muscle Chef swoops in to save the day, delivering flavoursome weight loss meals to your door.

vegetarian meals plated on a table

How to increase fibre through fruit and vegetables

We know that some of the best foods for weight loss are high-fibre fruits and vegetables, but how do you manage your intake around daily life? Here are some quick and simple ways to increase the amount of fibre in your diet.

Mongolian beef plated on a table
  • Get your greens - Try to incorporate vegetables into every meal. This could look like a no-fuss side salad or My Muscle Chef’s weight loss meal plan, which includes a healthy helping of greens. If you’re going for the former, sprinkle some superfoods like beetroot, peas, onion, garlic and spring onion over your salad for an extra boost of nutrients.

  • Choose frozen - No time to cut up your own veggies? You can buy frozen vegetables in steamed fresh bags from your local supermarket.

  • Include 1-2 servings of veg in each main meal - For a rough guide, picture one serving of veg as the size of your hand if you make a fist. If you feel hungry after consuming one of our meals, add another serving to boost your consumption of low-caloric density foods.

  • Don’t forget your fruit - Plan ahead and take a piece (or two) of fruit with you to work to have as a convenient and high-fibre snack! This is an easy way to incorporate fibre for weight loss into your daily diet. 

  • Eat seasonally - When doing your weekly grocery shop, the price of fruit and veg can stack up pretty quickly. Opt for seasonal fruits and vegetables to reduce costs and increase freshness. It’s a win-win! 

  • Pack your snacks carefully - Pocket a healthy variety of My Muscle Chef’s range of vegan, high-fibre snacks; a true treat for the tastebuds. 

  • Get organised – When you’re on the move or stuck for time, its too easy to grab a high-processed takeaway meal. Stock up on your favourite My Muscle Chef weight-loss meals to avoid this!

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