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越來越多想要有效減肥又想維持健康的人，開始關心「膳食纖維 」這個東西，大家非常好奇它到底如何幫助減肥、減重？以及對身體有什麼好處？

今天的文章會帶你認識富含高膳食纖維的食物、打破各種減肥迷思、探索飲食的心理學，好好吃、健康吃、用對的營養來滋養我們的身體、不要餓肚子！

我們會介紹膳食纖維的好處、可以怎麼樣用它來幫助管理自己的體重、它和一天熱量的關係又是什麼？ 如果你還沒有讀過我們給減肥小白寫的文章的話，你可以來看看我們幫你解答減重常見的疑問！

在談到膳食纖維前，我們先聊聊一些你可能聽過的減重迷思，太多人為了想要快速減肥而不顧後果，我們先提一下這些常見的誤會、再來介紹膳食纖維的好處。

★減肥迷思以及我們社會的節食文化

在為了減肥查資料、做功課的時候，你一定會看到很多不知是真是假的資訊，而且好像大家都在節食、嘗試各種不同的飲食方法，但到底多少人能達成那種幾乎不可能的減肥任務？ 該是醒醒的時候了，你到底該相信什麼？

1.第一個迷思：減肥就一定要挨餓！

吃更少就能減更多肥嗎？ 這倒不一定！ 這種不正確的觀念反而是造成很多人減肥失敗的原因！吃很少、長時間挨餓這樣的方法不只沒辦法長期維持，還同時會造成健康的疑慮。為了減肥而挨餓通常可能會造成反效果、影響身心健康。

很多人會以為只要吃的熱量少了，身體就會自動開始把儲存在體內的脂肪拿來當能量來源，雖然降低攝取的確是減肥一定會做的事，但絕對不是要你餓肚子！

嚴格限制自己每天攝取的熱量通常是會造成反效果的！身體會因為缺乏必須的營養素，反而送出更強的飢餓訊號，要我們去多吃點東西、讓我們更想吃東西、更有可能會不由自主地報復性飲食，結果反而更難維持我們原本設定好的減肥飲食計畫，而攝取了更多的熱量，讓減肥的目標更難達成。

這背後的原理其實很簡單，因為我們攝取的熱量大幅度地減少了，身體會以為我們找不到食物，所以為了要儲存更多能量、減少消耗卡路里，身體會把代謝的速度放慢、讓我們更有機會在食物稀少的艱困環境中存活下去，而就是因為身體這樣的自我保護機制，為了減肥而挨餓反而會讓我們即使吃的食物減少了，體重卻一直下不去。

2.第二個迷思：只要遵守極端飲食法就能不再需要減肥

另外一個常見對減肥的誤解是以為短期的極端飲食或大幅度地減少攝入的熱量就可以一勞永逸地減肥、從此不復胖，但跟第一個迷思一樣，這樣的飲食方法沒有辦法長久、也同樣會造成身心健康的疑慮。嘗試常見的「斷食法」也可能會因為身體沒有得到必須的維生素、礦物質、或巨量營養素而造成營養不良，接著又會使我們覺得沒有這麼有精神、免疫降低，使我們離健康越來越遠。

快速減肥法通常是讓我們流失身體的肌肉和水，而不是我們想減的「肥（脂肪）」，所以回歸原本的飲食習慣的時候就容易復胖，再加上一直處於肚子餓、吃不飽的狀態可能會影響我們的心情、使我們容易煩躁、感到挫折，結果反而又回到了情緒性的飲食或一些偏差的飲食行為。

3.第三個迷思：負卡路里食物可以幫助減肥

再來一個常見的迷思是：某些食物的卡路里值是負的！謠傳是說你如果吃像芹菜、葡萄柚、高麗菜⋯等等的這些食物，會等於沒吃進任何卡路里、反而還可以消耗更多熱量？

有些食物的確營養含量高、熱量低，但真的有食物可以消耗比它含的熱量還多嗎？？？還是再想想吧！

4.第四個迷思：有些食物是不好的

最後，我們要破解的就是「有些食物不管怎樣就是不好的」這種想法，如果我們想要有好的飲食習慣，就不要把食物分成「好食物」和「壞食物」，為什麼呢？有時候把某些東西放到「絕對不能碰」的類別裡面，我們反而會更想碰它們，對吧？越限制會讓我們心更癢！今天想吃個甜甜圈嗎？OK！下週想來個炸雞？沒問題！只要記得：健康飲食的原則就是適量、適可而止。

★飲食心理學大解密！什麼是食物心理學？

我們搞清楚各種有關減肥的食物的迷思後，要討論的就是「飲食心理學」：要吃得營養、吃得健康就一定要了解飲食背後的心理學。 如果說我們的飲食和我們的情緒、行為、心理健康息息相關，大家應該都會同意吧！我們要吃東西才會有體力、有精神，而且這個世界上有很多好吃、吃了會令人超滿足的食物，我們日常生活中也常常設定不同的目標，然後跟自己說達到後就可以去吃某個特定的點心或好吃的餐點。

所以我們這邊介紹和飲食相關的心理學，如果你不知道要吃什麼或是你擔心自己的飲食習慣不正常，我們為你科普整理以下幾點，或許會讓你比較有頭緒！

●飲食障礙症

飲食障礙症是可以診斷的一種心理狀況，飲食障礙症的患者通常會出現飲食習慣大幅度地改變、總是擔心著自己的體重或體態，飲食障礙症如厭食症和暴食症的患者通常會過度地想要控制自己的飲食，但可能又會導致強烈的匱乏感，進而造成情緒性的飲食、或喪失對食物的控制力，例如暴飲暴食等。

嗜食症的患者會在短時間吃大量的食物。過量飲食，起因可能是壓力、情緒困擾、或缺乏面對這些問題的應對方法，但又因為這樣暴飲暴食讓自己更焦慮、沮喪，而陷入惡性循環。想要確實打破循環，就一定要找到讓自己大量進食最根本的原因。

●偏差飲食行為

飲食障礙症和偏差飲食行為雖然都和我們對食物和體態的想法及行為有關，但它們其實是非常不同的概念。

飲食障礙症的患者通常會需要專業的協助，而偏差飲食行為指的是一個人可能有不規律或不健康的飲食習慣，雖然不足以讓醫療專業人員下飲食障礙症的診斷，但仍然會影響身心健康，而「不規律或不健康的飲食習慣」可能包括節食、無法控制地總是在計算自己攝取的卡路里、或是在進食後會覺得羞愧或很有罪惡感。

偏差的飲食行為可能是飲食障礙症的前兆、也是這個狀態有可能發展成飲食障礙症的指標，不管是哪一種情形，都是需要注意的狀況，注意到身邊的人可能需要我們的支持與鼓勵、協助他們建立起健康的飲食習慣和對自己身體正向的態度及看法。如果你覺得自己或親朋好友可能會需要這樣的幫助，我們在延伸連結提供一些偏差飲食行為的徵兆給你參考。

●直覺飲食：餓了就吃、飽了就停

練習直覺性飲食可以讓我們更能夠注意到身體飢餓或吃飽的訊號，進而讓我們建立更好的飲食習慣、並依照身體的訊號選擇吃或不吃，選擇直覺性飲食也可以讓我們不需要遵守嚴格的飲食計畫、讓身體選擇能讓我們更滿足、攝取更多營養的食物，這樣我們也可以建立更好的體重管理、控制的習慣。

直覺性飲食很簡單：等餓了再吃！

但也不要等到餓到不行才吃，這樣反而會想把所有能看到的東西都吃掉！總之，就是餓了再吃、吃對身體好的食物、吃到覺得飽了就停。

這邊給你一個小技巧：吃東西的時候，每吃一口、在嚼的時候把餐具放下來，這樣就能夠慢慢降低你吃東西的速度，因為如果你吃東西吃得很快，會比較難注意到身體「已經飽了」的訊號。開始試著吃慢一點，就能做到直覺性飲食。

最後，要記得食物不只是熱量的來源而已，它同時也帶來幸福感、環繞著各種美好的回憶，能夠沒有罪惡感地好好享受美食是最健康的飲食方法！

★高纖維食物對減肥的重要性

各式各樣、五花八門的減肥、飲食技巧和偏方讓你頭昏眼花了嗎？來看看有科學實驗證實的減肥策略：在你的飲食裡加入豐富的高纖維食物 ！

膳食纖維（纖維）是什麼？膳食纖維好處是？什麼是水溶性膳食纖維、非水溶性膳食纖維？

在講要怎麼在我們的飲食裡融入更多高膳食纖維的食物前，先來了解膳食纖維到底是什麼：膳食纖維是植物裡一種不被消化的碳水化合物 ，其中，有可溶性纖維和非水溶性纖維 ：

●可溶性纖維

會在水中溶解，形成像凝膠一樣的物質，讓消化不要太快、增加飽足感。

●非水溶性纖維

會增加糞便的體積，協助消化、維持消化道機能。

膳食纖維的這些特性就是為什麼高纖維食物是幫助我們管理體重的一大利器！

★高纖維食物清單

蔬菜、水果、堅果、豆類、非精製的穀物都算富含高纖維的食物，對減肥或是注意身體健康的人都好處多多！

●好處1

吃多點高纖維食物會讓我們比較有飽足感，因此可以幫助我們控制食慾、飲食節制，不會不小心吃太多！

●好處2

食物纖維能夠促進腸胃蠕動、幫助消化、維持消化道機能，讓營養補給、新陳代謝更有效率

★要怎麼多吃高纖維食物 ？

由於纖維豐富的食物同時熱量密度較低，多吃對想控制熱量的人是很好的選擇！同樣煮熟的藜麥和一般的白米相比， 一杯（約 254 公克）藜麥只有 220 大卡、而一杯白米有 240 大卡，雖然熱量差距不大，但藜麥與白米的膳食纖維含量相差了將近5公克，因此選擇富含膳食纖維的全穀類食物除了熱量稍低，讓我們吃得放心，膳食纖維所帶來的飽足感又不會覺得下肚後好像依然肚子還是空空的。

一天熱量 該攝取多少會因爲年齡、性別、活動量、減肥的目標而有不同，不管你的一天熱量攝取數值是多少，別忘了要攝取可促進腸胃蠕動、提升飽足感的高膳食纖維食物、而且這些食物要多樣化，讓自己的飲食均衡又滿足，同時也能顧到每天的攝取熱量目標！

★你可以的！

在減肥、減重或是了解怎麼吃得更營養的過程中，我們需要挑戰各種節食的迷思和誤解、和食物做好朋友。

從這篇文章我們更深入地了解飲食和情緒、心理的關係後，就更能有意識地做選擇、下定決心改變自己不健康的飲食行為，而文章中提到每天多吃高膳食纖維食物可以讓我們更有效、踏實地減肥，活出更快樂、更健康的生活。

別忘了，通往幸褔的路不是完美主義、而是一步一腳印地往前走！

你一定可以的！

<免責聲明>：本文章僅供參考，並不是專業的醫療建議，如果你有任何疑慮或特殊的身體狀況，請諮詢專業醫療人員。

Can Fiber-rich Foods Help with Weight Loss? Debunking Myths, Unveiling the Psychology of Eating, and Not Going Hungry

In the quest for effective weight loss and overall well-being, there is a growing interest in the role of dietary fiber and its impact on our bodies. By exploring the science behind fiber-rich foods, debunking weight loss myths, and delving into the psychology of eating, we can cultivate a healthier relationship with food, not have to go hungry and nourish our bodies with the right nutrients.

Keep reading to find out more about the power of fiber, the benefits it offers for weight management, and how it fits into our daily caloric intake. Or read our article on some of the common concerns people have when beginning their weight loss journey.

Before we get into the facts about fiber, let’s first talk about some weight-related myths that you may have heard about. Many people are desperate for a quick weight loss fix, which can lead to some risky behavior. We want to debunk some of these myths, so you know what’s up.

Debunking Weight Loss Myths and Dieting Culture

In the pursuit of weight loss, we often find ourselves inundated with misinformation and unrealistic expectations propagated by dieting culture. It's time to debunk some of these myths and set the record straight.

Myth 1: To Lose Weight You Gotta Go Hungry

Less food equals more weight loss, right? This doesn’t have to be true! This is a common misconception that often leads people down an unhealthy and unsustainable path in their weight loss journey. Starving yourself to lose weight is not only ineffective but can also be detrimental to your physical and mental well-being.

The idea behind this myth is that by consuming fewer calories than your body needs, you'll force it to burn stored fat for energy, leading to weight loss. While it's true that a calorie deficit is essential for weight loss, starving yourself is not the solution.

Severe calorie restriction can trigger a cascade of negative effects on your body and mind. Firstly, extreme hunger can lead to binge eating and uncontrollable food cravings. Depriving your body of essential nutrients often results in overpowering hunger signals, making it difficult to stick to the restricted eating plan. As a result, individuals may end up consuming excessive calories, negating any potential weight loss.

Severely reducing your caloric intake can slow down your metabolism, causing your body to conserve energy and burn fewer calories. This metabolic adaptation is the body's survival mechanism in response to perceived food scarcity. As a result, weight loss plateaus, making it harder to lose additional weight even with reduced food intake.

Myth 2: Crash Diets Guarantee Long-Term Weight Loss

Another myth is that crash diets or extreme calorie restrictions lead to long-term weight loss.

In reality, such diets are not sustainable and can be harmful to our overall health. Starvation diets can also lead to nutrient deficiencies, as you're not providing your body with the necessary vitamins, minerals, and macronutrients it needs to function optimally. This can weaken your immune system, decrease energy levels, and negatively impact your overall health.

Rapid weight loss often involves losing muscle mass and water weight rather than fat, leading to rebound weight gain when normal eating habits resume.

Additionally, constant hunger and deprivation can take a toll on your mental well-being, leading to mood swings, irritability, and feelings of frustration. These emotional challenges can result in emotional eating or a disordered relationship with food.

Myth 3: Negative Calorie Foods Lead to Weight Loss

Another common myth is that certain foods like celery, grapefruit, and cabbage have negative calories, meaning you burn more energy while eating them, and this exceeds the calories they provide.

While it's true that some foods are low in calories and nutrient-dense, no food can magically burn more calories than it contains.

Myth 4: Certain Foods are Bad for You

Lastly, the notion that certain foods are inherently "bad" or "good" can create a damaging relationship with food. No single food should be labeled as "off-limits," instead, moderation and balance are key to a healthy diet.

Restrictive eating patterns can trigger unhealthy behaviors and negatively impact our emotional well-being. A donut is OK every now again. Deep-fried chicken is too!

Unraveling the Psychology of Eating

Now that we are clear on some of the myths about food, let’s get into other aspects around the psychology of food. It’s no wonder that our relationship with food is deeply intertwined with our emotions, behaviors, and psychological well-being.

Not only does food sustain us and give us energy, it also tastes good, and can bring pleasure. Because of this, some people can think of food as a treat or a reward or attach meaning to certain foods.

Understanding the psychology behind why you eat is essential for developing a healthy and sustainable approach to nutrition. Here are a few things to consider when you are next wondering what to eat or are concerned about how you are eating.

Eating Disorders

Eating disorders are serious and diagnosable mental health conditions characterized by extreme disturbances in eating patterns and a preoccupation with body weight and shape.

Overly regulated eating like anorexia nervosa and bulimia nervosa are eating disorders that can lead to feelings of deprivation. Being deprived of food may trigger emotional eating episodes or a loss of control around food.

Binge-eating disorder is when people eat a lot in a short time. Excessive feasting, and/or fasting, can be triggered by emotional distress, stress, or a lack of coping mechanisms. This can leave you feeling even more anxious and upset with yourself. It is vital to address the root causes of binge-eating if you want to break the cycle.

Disordered Eating

Eating disorders and disordered eating are two distinct but related concepts that revolve around individuals' attitudes and behaviors towards food and body image.

In contrast to eating disorders which require professional intervention, disordered eating refers to irregular and unhealthy eating behaviors that may not meet the clinical criteria for an eating disorder but still negatively impact one's physical and emotional well-being. These behaviors may include restrictive eating, obsessive calorie counting, or feeling guilt and shame after eating.

Disordered eating can be a precursor or an indicator of potential eating disorder development. Both warrant attention and support, emphasizing the importance of fostering a healthy and balanced relationship with food and body image. This article gives a list of some markers of disordered eating.

Intuitive Eating: Eat When You’re Hungry, Eat Until You’re Full

In contrast to these two more unhealthy ways of eating, is a way of eating that feel more natural to you. In fact, you probably already do this. Practicing intuitive eating, where we listen to our body's hunger and fullness cues, can help us establish a healthier relationship with food and trust our body's signals. Instead of adhering to rigid diets, intuitive eaters trust their bodies to guide them towards satisfying and nourishing choices, promoting a healthier and more sustainable approach to weight management.

Intuitive eating involves the simple act of waiting until you are hungry to eat – but not waiting until you are starving – because then you’ll eat everything! It is also about eating the foods that your body desires, and eating until you are full.

If you eat very quickly, it can be difficult to determine when you get full, so try to slow down a little bit. It's essential to recognize that food is not just fuel; it is also a source of pleasure and social connection. Embracing the enjoyment of food without guilt can contribute to a positive and balanced approach to eating.

Can Fiber-rich Foods Help with Weight Loss?

Let’s get back to that pressing question at the very beginning of this article. Can fiber-rich foods help with weight loss? Amidst the maze of weight loss strategies, dietary myths, advice, and other noise, one thing rings true. What’s more, it’s based on science.

Did you know that simply incorporating fiber-rich foods, or in other words, foods rich in dietary fiber, into your diet is a practical and effective approach to weight loss? Let’s explore this some more.

What is Dietary Fiber?

Let’s first explain what dietary fiber is. Dietary fiber is a non-digestible carbohydrate found in plant-based foods.

It comes in two forms: soluble fiber and insoluble fiber. Both are very important to your body, especially if you are trying to lose weight. Soluble fiber dissolves in water, forming a gel-like substance that helps slow down digestion and promotes a feeling of fullness. Insoluble fiber adds bulk to stool, aids digestion and supports gut health.

These properties make fiber-rich foods valuable tools in managing weight.

Fiber-rich Foods

What are some examples of foods rich in dietary fiber? There are many fiber-rich foods you can include in your diet, such as whole grains, fruits, vegetables, legumes, and nuts. These offer a host of benefits for weight loss and overall health.

Firstly, fiber promotes a feeling of fullness, which helps control appetite and reduces the likelihood of overeating.

Secondly, fiber aids in digestion and supports gut health, contributing to efficient nutrient absorption and waste elimination.

If you are overweight or obese, dietary fiber is scientifically proven to promote weight loss, and help you stick to your calorie-deficit eating plan.

How to Include Fiber-rich Foods into Your Diet

For those aiming to lose weight, incorporating fiber-rich foods is a wise choice as these foods have a lower caloric density. The difference in calorie content may seem small, but over time, choosing lower-calorie options can contribute to weight loss without you feeling deprived.

Your ideal daily caloric intake varies based on individual factors such as age, gender, activity level, and weight loss goals. However, making sure you are eating a diverse range of fiber-rich foods can help create a well-balanced and satisfying diet within your recommended caloric intake.

That’s a Wrap

In conclusion, navigating the world of weight loss and nutrition requires us to challenge the myths surrounding dieting culture and embrace a healthier relationship with food.

Understanding the psychological aspects of eating empowers us to make mindful choices and break free from unhealthy patterns. Incorporating fiber-rich foods into our diets offers a sustainable and practical approach to weight loss, promoting a happier and healthier lifestyle.

Remember, the journey to well-being is not about perfection but progress, one step at a time.

You got this!

Disclaimer: This article is for informational purposes only and does not substitute professional medical advice. If you have specific health concerns or conditions, consult with a healthcare professional before starting any new dietary regimen or supplement.