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If you’ve ever been on a weight loss journey, you probably know how it feels to start strong, count calories, and not stray away from your goals. However, all that restriction catches up with you and becomes nearly impossible, until you find yourself falling off and eating nearly a whole day’s worth of calories in one night, and most commonly foods that don’t make you feel your best. The key to any successful weight loss journey isn’t how much you restrict, but rather eating enough of the right foods, the ones that nourish your body and keep it working at its best.
One of the biggest mistakes someone could make when trying to lead a healthier lifestyle is not eating enough fiber. “Eating fiber is extremely important not just for gut health, but for whole body health in general,” says Heather Hanks MS CAM, a Health Advisor at Medical Solutions BCN, “It helps create a healthy microbiome, which controls many aspects of your health, including your weight, mood, heart health, immune response, and even reactions to allergies and asthma.”
Not getting enough fiber could also be the reason why you find yourself constantly hungry and in the mood to snack. “Fiber helps prevent weight gain because it's good at keeping you full. When you eat a high fiber meal, it's hard to consume too many calories,” Hanks says, “A high fiber meal also helps control the insulin response because it slows down blood glucose dumping. As a result, you'll experience more stable insulin levels that won't rise and fall, making you feel satisfied and full longer.” Insulin is a fat-storing hormone, so it’s crucial to make sure it’s working in your body properly. Fiber is an excellent resource in doing this.
Breakfast can make or break your whole day—it’s important to start off strong, and a high fiber breakfast is one way to set yourself up for success. “I love eating a high fiber breakfast in the morning because it improves digestion, regulates insulin, and keeps you full until lunchtime.” Hanks says. There are lots of great breakfast recipes that are high in fiber, but one of her favorites is overnight oats. Oats are an incredibly versatile breakfast option, as you can you add a variety of fruits and nut butters to keep it interesting. It’s also cheap and easy to make—you can make multiple servings and store them in the fridge so that they’re ready to go every morning, allowing you to stay on track throughout the busy work week.
Hanks’s favorite way to make overnight oats is to take steel cut oats, a few tablespoons of flaxseed or psyllium husk, a generous amount of fresh or frozen blueberries, and a pinch of cinnamon and raw honey. You can mix all this together and put it in your fridge in the evening to sit overnight. It’s not only filling but easy to digest, which is great for people with digestive diseases like Crohn’s.
If you don’t like eating much in the morning, Hanks recommends opting for a smoothie instead. “If my gut is especially sluggish, then I will make a fiber-rich smoothie with lots of fresh fruits and vegetables, such as celery, fresh spinach, a frozen banana or fruit blend, and some nut butter. The celery is especially beneficial for flushing toxins and promoting regularity.” Much like overnight oats, smoothies are easy to make, and even easier to take with you during busy mornings on the go.
If you find yourself overeating and getting caught up in the cycle of restricting and binging, focus less on what you need to be cutting out of your diet, and more on what you can add that will help you feel your best. One thing you can make a point to add is fiber, which supports your gut, mental, and metabolic health. Start out by having high fiber breakfasts, like overnight oats or fruit smoothies, to start your mornings off strong, stay full, and achieve your health goals.
