It can be disheartening to realize that you have gained weight. After putting in long hours at work, sometimes by the time you notice it might seem too late. It’s never too late to start taking care of your health though, and it’s incredibly easy to make some simple high fiber, low carb dietary changes.
The sedentary work style of executives can take its toll on the body. Cutting corners when it comes to eating, unhealthy snacks and fast food all have their part to play.
Maybe the latest company health check-up revealed that your cholesterol is high or that you’re at risk for type 2 diabetes.
Whatever the reason, if you’re worried about your health but don’t know how to change your diet because you’re a busy executive, we’ve got some great ideas for you on the easiest ways to get quick results and start resolving your health issues.
Take care of your health to be the best executive you can be. Eat high fiber low carb foods.
By eating high fiber and low carb foods, you can manage both your expanding waistline and your health no matter how many hours you spend pinned behind your desk.
Keep reading to find out how high fiber low carb foods benefit you. Plus, discover which high fiber low carb foods to add to your diet to start the change toward your best health!
Why sedentary people need high fiber low carb foods?
- Executives like yourself by default lead a less active lifestyle.
- You spend most of your day sitting, trapped for hours and hours at the office toiling away. Health often slips their mind when thinking of things that must get done. This situation can increase your chances of dying by as much as 50%.
- You have a greater risk of heart disease and weight problems.
- Sedentary executives typically have unhealthy diets which lead to type 2 diabetes, digestive issues, and other health concerns.
- With ever-present vending machines or convenience foods during travels, you’re exposed to high carbs that drop your energy levels while at work.
These are the reasons why you’re gaining weight in your executive position. You’re also finding that your sedentary lifestyle leads to health issues like constipation, high cholesterol, or even type 2 diabetes.
Executives never want to hear about the problems though. That’s why we’re here to help you focus on the solution. This is to increase your intake of high fiber low carb foods and keep your waistline and health issues in check!
Now let’s get started with the basics first.
What is dietary fiber?
Dietary fiber is the roughage found in the food we eat. It’s found mainly in fruits, vegetables, whole grains and legumes. Unlike other food components, such as fats, proteins or carbohydrates, fiber does not get digested by your body. It simply passes through the body. And while it might seem insignificant, it carries a lot of health benefits.
Fiber can either be soluble or insoluble. Soluble dissolves in water, while insoluble, doesn’t dissolve.
Eating more fiber isn’t difficult, it’s as simple as making better food choices.
The benefits that fiber has on your body depend on the quantity that you eat and whether you eat soluble or insoluble fiber. The more dietary fiber you consume the greater the benefits. Although pay attention, you can’t just add more fiber all at once, introduce it slowly to avoid digestive discomfort -but more on that later.
What are dietary carbohydrates?
Dietary carbohydrates are the carbohydrates that are found in the food you eat. They include sugars, starches, celluloses and gums. While carbohydrates are a major energy source, too many carbohydrates can have adverse effects.
One of the major problems when it comes to dietary carbohydrates is understanding how much you are consuming versus how much you actually need.
What are the benefits of high fiber and low carb foods for sedentary people, like executives?
Technically speaking, dietary fiber is a carb. But there’s a key difference between them. Fiber doesn’t spike blood sugar and simple carbs do. Fiber drastically reduces your body’s absorption of carbs. When that happens, both insulin and blood glucose levels drop. Why you should care: insulin spikes lead to obesity which in turn, makes you more prone to diabetes.
With fiber, you gain control of your weight and your health.
Apart from that, dietary fiber comes from plants and is the indigestible part. It moves through your body rather than becoming absorbed. Luckily, that really benefits you because no matter how sedentary you are as an executive, fiber fills up your digestive system in your intestines, making you feel full. When you feel full, you are less likely to overeat or snack when you aren’t actually hungry.
Because fiber helps you feel good and full, it’s the right choice for executives like you.
Keep reading and you’ll find out even more about the benefits of eating high fiber low carb foods have plus which of those foods to eat!
1. Low carb foods help manage your weight
Low carbs reduce blood glucose and insulin levels and, therefore, fat storage. Fiber also gives you that full feeling to help keep you from overeating.
2. Soluble fiber is a natural appetite suppressant
Because fiber isn’t absorbed into your body or digested, it fills the gaps in your intestines. This makes you feel full for longer, this is a great way to ward of those afternoon snack craving. It will help you stay away from the snack machine or snatching a sneaky donut from the lunchroom. It will also save you from overeating on your business trips when you work high fiber low carb foods into your diet.
Forget dangerous diet pills! Soluble fiber is the natural way to suppress your appetite!
3. Fiber help you lose belly fat
In fact, soluble fiber can help you lose that belly fat. It works by stopping the fat gain. In this study, they found a link with increasing daily soluble fiber and reduced belly fat.
4. High fiber low carb foods keep your heart healthy
By eating high fiber and low carb foods, you lower your risk of heart disease. A Harvard study showed that the higher the dietary fiber intake, the lower the risk for coronary heart disease. In fact, the more fiber the subjects had the risk was 40% lower.
While that study was conducted on men only, another similar study, also at Harvard, focusing on female nurses had nearly identical results.
5. High fiber foods watch your digestive health
When you take in more fiber, it helps keep things moving along in your digestive system. This reduces your chances for colorectal cancer.
Plus, the gut is the second brain and it keeps your body healthy with gut-friendly bacteria. That bacteria is responsible for creating short-chain fatty acids. These fatty acids guard your colon and in turn, reduce inflammatory diseases from IBS and Crohn’s disease to heart disease.
6. High fiber low carb foods reduce your chances for type 2 diabetes
Fiber slows down how fast your body absorbs digestible carbs, keeping blood sugar on an even keel. Your lifestyle may be busy, but you don’t want to have to make time to take care of this disease in your life. Eat more fiber instead!
7. High fiber foods avoid constipation
No one wants that bloated, feeling that comes with constipation. It’s one of the biggest gastrointestinal complaints in America. More fiber is the answer to this dilemma. How can you lead a meeting with confidence when you feel like you have a pile of bricks stuck inside of you?
In a nutshell, high fiber low carb foods benefit you in many ways. As a busy executive with health and weight issues, you can take control and feel better than ever when you eat fiber and low carb foods.
Best high fiber low carb foods for sedentary people
Wondering what busy executives should eat to get plenty of fiber without bottoming out on carbs? Try the foods listed below.
Plus, below that, we have handy tips on how to make them fit into your hectic schedule.
13 Super foods with high fiber, low carbs
Not only does this fabulous fruit taste amazing, but it’s versatile too. There’s no end to the things you can make with it. It’s a winner simply spread on whole grain toast!
With tons of benefits including a major roster of vitamins and healthy fats, avocados have more potassium than bananas! One standard-size avocado gives you 7 grams of fiber. That’s 27% of your recommended your daily fiber intake.
Interested in more low carb fruits? Have a look at these proposals:
High in protein, almonds help stabilize blood sugar. While they might not be the lowest carb nuts out there, you don’t need a large serving. In just one ounce, you’ll enjoy 3.5 grams of fiber. It’s important not to eat salted almonds to ensure you’re not destroying their health benefits.
With antioxidants and cholesterol-lowering properties, almonds make for a perfect snack you can take with you to munch between meetings or when you’re traveling.
3. Leafy Greens
For a high fiber low carb diet, executives can choose salads made of leafy greens to maximize good health despite the sedentary lifestyle. With tons of nutrition, the possibilities are endless for these fiber-filled veggies. Plus, you can mix them up with collard greens, turnip greens, kale, spinach, and Swiss chard.
|Food||Portion||Amount of Fiber|
|Brussels sprouts (cooked)||1 cup||6 grams|
|Broccoli (cooked)||1 cup||5 grams|
|Collard greens (cooked)||1 cup||5 grams|
|Turnip greens (cooked)||1 cup||5 grams|
|Cauliflower (cooker)||1 cup||5 grams|
|Spinach (cooked)||1 cup||4 grams|
|Swiss chard (cooked)||1 cup||4 grams|
|Kale (cooked)||1 cup||3 grams|
With blackberries, you get plenty of antioxidants, vitamin C, fiber, and folate. While they do contain natural sugars, because of the high fiber content, the sugar spikes are minimized.
Snack on one cup of naturally-sweet blackberries instead of sugary treats and you’ll get nearly 8 grams of fiber!
5. Chia Seeds
If you’re not eating chia seeds, start now. In addition to fiber, they contain tons of omega-3 fatty acids that rid your body of inflammation and prevent cardiovascular disease. They’re easy to use too. You can toss them into smoothies or yogurt or sprinkle them on salads. All you need is one ounce of them, and you’ll get 11 grams of fiber. You’ll barely even notice them when you add it to your favorite foods.
Carrots are the quintessential high fiber, for low calorie snack food. Dunk carrots in a little hummus, which is made from chickpeas, another item further down on this list, and you’ll have a healthy snack with crunch. One medium-sized carrot will add two grams of fiber to your day.
Beets give you 3.8 grams of fiber per cup. Plus, they’re heart-healthy and benefit your blood pressure too!
As one of the leading cruciferous vegetables out there, broccoli is outstanding for sedentary executives.
It features 2.4 grams of fiber in every cup and is loaded with plenty of vitamins, and protein too.
Don’t overlook artichokes. They are one of the best sources of fiber you can get anywhere. In just one artichoke, there are 10.3 grams of fiber!
Choose lentils for a more filling fiber-rich experience. They’re also loaded with protein that will help you power through your busiest days! Lentils don’t need to be soaked before you cook them, they can be cooked quickly and you get 15 grams of fiber into your diet for every cooked cup!
Chickpeas are legumes like lentils that will give you lots of fiber, protein, and minerals you need. Hummus is made from chickpeas, making it a healthier and more productive snacking option during a hectic workday.
In fact, you can knock out half of your fiber intake for the day by eating a cup of cooked chickpeas if you’re a female executive (or one-third if you’re a man). One cup of chickpeas offer a whopping 12.5 grams of fiber!
Quinoa eats like a carb but is actually a protein. It also contains plenty of fiber to keep you feeling nice and full. Substitute it for rice! For every cooked cup of quinoa, you’ll enjoy 5 grams of fiber which amounts to 21% of the daily value you should be getting.
Start your executive morning off with oats and you’ll be ready to take on the world. Oats are the healthiest of grains with oat beta-glucan, a powerful soluble fiber. What’s more, in raw form, they will give you 10.6 grams of fiber per each 3.5-ounce serving.
Extra bonus: how to fit fiber-filler super foods into your busy schedule?
We know you’re busy but taking time for your health will make you an even better executive.
Here are our easy-to-follow recommendations to increase high fiber low carb foods into your diet:
- Choose brown rice and whole-grain products to round out your meals. Whole grain cereals are your best choice at breakfast. Make sure ‘whole grain’ is listed first on the ingredients.
Need more breakfast inspiration? Read How to Make an Executive Breakfast!
- Stuck behind your desk? Eat more salads! You can make them at home or order them to your office if you can’t get away. Just watch the dressing and other toppings!
We have more tasty ideas for you. Read How to Create an Executive Healthier Lunch!
- Eat the whole fruit. When you choose ready-made juices, they’re full of sugars.
- Fiber from wheat bran and oat brain is even more effective than the fiber you get from fruits and vegetables. Yes, you need to keep carbs low, but having the right carbs is fuel for your brain and body!
- Add more fiber gradually. If you’re like most people and haven’t been getting enough fiber, slowly integrate more fibrous foods into your diet. This will prevent intestinal distress.
- Always drink lots of water. This is especially true when you’re eating more high fiber low carb foods. Fiber absorbs water so drink up and help keep things moving along.
Do you eat enough fiber? Tell us what high fiber low carb foods you eat in the comments!