High fibre for weight loss

[snowlady4]

Does anyone follow a high fibre plan/diet for weight loss? Is it working for you? I'm interested in increasing my fibre intake..
I calorie count but the plan I use recommends 24g of fibre a day. I have to be extremely mindful of trying to reach this target- and plenty of days I get nowhere near it. I've seen other daily recommendations of 30-35g fibre daily.
Just wondering if other people do this and how they manage it consistently and while staying within calories/hitting protein goal etc.
Typically for me, a high (just about hitting 24g,) fibre day will be; chia pudding type thing for breakfast.. some kind of soup/bean casserole for lunch.. and something with a wholemeal pitta at teatime. I try to fit in apples/pears/raspberries/flaxseed if I can.
Any tips on how I can increase my fibre further? Any meal/snack ideas welcome!

Try adding dried wakame to soups

I have flax seed in my yogurt for breakfast, along with nuts and seeds-cashews, walnuts, pumpkin seeds. Just a palm in total mixed together.
I have a home made smoothie each day but I only blitz it in the processor and I still leave enough pulpy bits that I need to chew when I take a mouthful. I also put 30g of chia seeds in the smoothie.
For a snack I have around 5 dates and some almond butter each day, around 10g.
Kiwi fruit are good for fibre, I have a couple of those each day, with the skin on, I just cut the Nobbly ends off.
I always eat the skin of my baked potato.
We use brown rice.

Thank you. I do like wakame but not sure if I eat enough of it to make a dent. One piece usually does me in a large bowl of soup.. perhaps I'll try again see if I can increase it a bit!

Kale in the airfryer with some salt, pepper, sesame seeds and five spice is amazing.

Chia seeds - lots of water with those as well

Switch all carbs to brown and seeded where possible. Throw seeds and beans/pulses into whatever you can.

Thanks. Do you know how much fibre/calories you take each day or do you not track?
I love kiwis/jacket potatoes too.

a fiber supplement as i also struggle to get past 21gms.
i do have some wheat or oat bran (can't remember) that i can sprinkle on veggies/top of soup/ etc.

Fibre won't make you lose weight. Calories in v calories out will.

I am doing this. Aiming for 120g protein and 25g fibre a day on 1750 calories (I am 176cm tall and relatively active). It's been pretty easy (eg an apple has 5g so I religiously eat one a day) and I have lost 1.4kg since Christmas. I don't have much to lose (5kg would be good) so for me that rate is impressive.

However, it's hard for me to see the high carb total on Myfitnesspal after so many years of trying to be "low carb". But while this way of eating is working for me I will just ignore it.

All my fibre is coming from fruit / veg / bean / pulses / grains so I am really happy to just be eating real food and not doing anything faddy. I made a dhal last week which was through the roof with fibre.

Usually when counting calories my bowel movements decrease but this time around I have been regular every morning, which means I feel great.

TBH I feel absolutely amazing anyway on this plan. Not hungry, full of energy! My bloody sugar stabilised a few days in and hardly any sugar cravings.

Give it s a go for a couple of weeks and see how it works for you.

I have made a few recipes from here
https://www.bbcgoodfood.com/recipes/collection/high-fibre-recipes

TBH for snacks I usually just eat fruit or veg. Or nuts.

In the afternoon I made a protein smoothie with cocoa powder (2g fibre!) peanut butter, chia seeds, protein powder and some banana. I think it comes to 6 or 7g of fibre.

Just to play the devils advocate, can I recommend the following video?

Audrey Eyton write a book called The F Plan many years ago that was all the rage. It's still available on Amazon. That has good recipes and ideas to up your fibre

@Unabletomitigate I love that YouTube video. Zoe Harcombe knows her stuff.

Thank you. I know that lol. I am on a calorie counting plan that suggests 24g of fibre daily.

That's brilliant.. you must be delighted.
Also don't have too much to lose so I'm focussing on nutrition more than faddy things that I won't maintain. I've successfully lost weight before, focussing just on calories- basically ignoring the protein and fibre goals, but I'd like to be a bit more mindful of it this time. How are you finding it hitting both protein and fibre and staying within calories? I only aim for about 60-70 of protein. I have about 1600 calories daily- don't do loads of exercise but walk alot and have a very busy job. Sometimes I find it hard to get the balance of fibre and protein without going over calories for the day!

Thanks for sharing this will have a read!

Will definitely watch this later, the comments have me intrigued! Thanks

Thank you. 😊

I've done a couple of things to increase mine. I eat a big bowl of porridge every day, I buy the one with added bran. I then add chia seeds, a pinch of inulin (pre-biotic soluble fibre) which also sweetens it slightly, and about 1-2g of psyllium husk (no more than this or it gets sticky and also a soluble fibre). Once cooked, I add some seeds, nuts and berries. The bran is an insoluble fibre, so this covers all fibre types. I'm often not hungry until teatime after this.

Two to 3 days a week I go out for a run and after have a smoothie made of wheatgrass, apple fibre, tablespoon of linseeds, some protein powder, spinach and milk. It's not the most delicious thing, but nice enough.

I lost 2 stone 5 years ago an have kept it off and i think eating this way has helped. For tea, I have a high protein; high veg meal.

Zoe Harcombe is like the Katie Hopkins of the diet world. Her diet is not nearly as extreme as she makes out. After telling you fibre is not essential she points out how to get 30+grams.

Get as much fibre as you can from vegetables. Eat a portion of dal or beans each day. Embrace the humble cabbage and its relatives.

How much fibre does this all give you in a day roughly?

Thanks, I'll definitely watch her. She's new to me!

@snowlady4 in the smoothie, kiwi fruit, date, flaxseed, chia seeds & almond butter I hit around 32g of fibre, so that’s before any meals and without calculating the handful of nuts on my morning yogurt.

I do track calories, I log food into My Fitness Pal daily. My maintenance calories, after losing nearly 4 stone, are 1800 per day.

@snowlady4
I'm not completely sure, but the porridge with bran is about 10g per 100g and I usually have at least that! Then 1-2g from the husk. I haven't worked out what the chia seeds and Iinseeds, nuts etc is adding?

I agree. She's a very engaging presenter, but I thought the message was a bit conflicting. She spends time telling us that there isn't really any evidence-based research on the benefits of fibre in the diet, certainly not to support what we are told by the media, and the concludes by telling us that we should be eating a high fibre, low carb diet? So we should be eating lots of fibre after all, just that it should come from low carb foods.

I think this is what low carbers have been doing for a long time. It's how I lost weight.

Wow 32g in just the smoothie! Thats brilliant!