A doctor has highlighted the potential benefits of incorporating a single food item into your daily diet to aid weight loss and reduce snacking habits. Dr. Karan Raj, known as @dr.karanr on TikTok, responded to a video featuring a woman who claimed to have shed pounds within three days by adding seeds to her water. Dr. Raj identified these seeds as chia seeds, available for as little as £1.39 for a 200g pack at ALDI.
In his informative video, Dr. Raj explained that chia seeds and other high-fibre foods can positively impact weight loss by influencing the microbiome, brain signals, and gut hormones. High-fibre foods, such as those recommended by the NHS including whole grains, fruits, and vegetables, are known to be satiating and can help curb excessive snacking. Additionally, consuming fibre-rich foods triggers the release of appetite-suppressing hormones, aiding in weight management.
Dr. Raj emphasised the thermic effect of high-fibre foods, stating that the body burns approximately 20 calories to process every 100 calories of fibre consumed. This suggests that a diet rich in fibre could contribute to modest weight loss efforts. While discussing the impact of food processing on weight loss, Dr. Raj underlined the importance of consistently increasing fibre intake over time for its cumulative benefits on calorie expenditure and appetite regulation.
Addressing the audience, Dr. Raj clarified that the goal is not to eliminate all low-fibre foods but to adopt a balanced approach by gradually incorporating more high-fibre options into daily meals. By making a conscious effort to include fibre-rich foods in one’s diet regularly, individuals may observe positive effects on calorie consumption and weight management.
The doctor’s insights shed light on the role of dietary fibre in weight loss journeys and provide practical guidance for individuals looking to enhance their overall health and well-being through mindful food choices. Dr. Raj’s evidence-based approach underscores the significance of incorporating nutritious foods like chia seeds and high-fibre alternatives into daily meals to support sustainable weight loss strategies.