Fiber
– For effective weight loss
Dietary fiber, found mainly
in fruits, vegetables, whole grains and legumes, is probably best known for its
ability to prevent or relieve constipation. But fiber can provide other health
benefits as well, such as lowering your risk of diabetes and heart disease and
promoting significant weight loss .High fiber diet promotes weight loss
through less calorie intake while you eat normal amount of food. Fiber intake
ensures that you don't get hungry and tempted to eat foods which are not a part
of your diet. So, you stop thinking of eating more all the time as you did
before. Fiber foods take a long time to be chewed properly. Though this does
not directly contribute to weight loss, the dieter feels as if he/she has eaten
a substantial meal than the usual one. Further, it also takes longer time to
finish this meal which in turn helps. Intake of fiber foods make a positive
contribution towards your health by aiding the food to move expeditiously
through your body.
How does fiber help in weight loss?
One Swiss study determined
that consuming a high-fiber meal reduced hunger more than eating a meal lows in
fiber. You can find a number of sources for fiber.
Fiber makes us feel full
sooner and stays in our stomach longer than other substances we eat, slowing
down our rate of digestion and keeping us feeling full longer. Due to its
greater fiber content, a single serving of whole grain bread can be more
filling than two servings of white bread. Fiber also moves fat through our
digestive system faster so that less of it is absorbed.
Studies show that people
who have included fiber into their daily diets have had better weight loss
results than those who have dieted without including fiber.
List
of high fiber foods
· Grain,
Cereal and Pasta
· Spaghetti
(cooked)
· Whole-wheat
(cooked)
· Bread
(whole wheat or multi-grain)
· Bran
(known to have the highest fiber content. Can be consumed as corn bran, wheat
bran, bran flakes)
· Whole-wheat
pastas
· Popcorn
(air popped)
· Barley
(cooked)
· Bown
rice (cooked)
· Fruits
· Dates
· Apricots
· Raisins
· Strawberries
· Raspberries
· Blueberries
· Apple
with skin
· Pear
with skin
· Banana
· Orange
· Vegetables
· Dark
green leafy vegetables like spinach is the best.
· Peas
(cooked)
· Kidney
beans
· Lima
beans
· Carrots
(raw)
· Tomato
paste
· Potato
(with skin or baked)
· Sweet
corn (cooked)
· Dried
Fruits and Nuts
· Almonds
· Pistachio
· Pecans
· Seeds
· Split
peas (cooked)
· Lentils
(cooked)
· Black
beans (cooked)
Recommended
quantity
Physicians believe you
should consume anywhere from 25 to 35 grams of fiber daily, although most
Americans eat 15 grams or less.
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