Fiber is in most fruits and vegetables, and these also happen to be good for you.


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Weight loss has become a major topic of focus, because of the huge number of people trying to lose weight. Weight loss is not always easy. This article can help you a lot in overcoming this and coming out lighter.

    Importance of Fiber

    Fiber is composed of a variety of dietary materials that are either soluble or insoluble in boiling water. Fiber is neither digested nor absorbed in the small intestine, but is fermented by bacteria in the colon. Fiber is essential for normal bowel function. Adequate fiber prevents constipation, diverticular disease of the colon, and hemorrhoids. Consumption of diets adequate in fiber may prevent a variety of conditions including obesity, diabetes, gallstones, coronary artery disease, or colon cancer.

    There are two main types of dietary fibers:

    1.Soluble (prebiotic, viscous) fiber that is readily fermented in the colon into gases and physiologically active byproducts. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract.

    2.Insoluble fiber that is metabolically inert, absorbing water as it moves through the digestive system, easing defecation. Insoluble fiber has bulking action and is not fermented.

    How much Fiber do you need

    Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20–35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 12–18 grams.

    How to increase Fiber in your daily diet

    When choosing foods to eat on a diet, pick items that have high fiber content. Fiber will help fill you up faster than a comparable amount of sugar or fat. It is also healthier, and will help keep things "moving", which can be a problem when you first start out on a diet.

    Consuming fiber will help you lose weight. You'll probably get constipated as you start to lose weight, and fiber will help. Fiber will also help you to feel full longer, which will help you stay away from unhealthy snacks. Fiber is in most fruits and vegetables, and these also happen to be good for you.

    To boost the rate at which you lose weight, just add flax to your diet. Sprinkling flax on your oatmeal or chicken noodle soup not only adds a light, nutty taste to your meal, it also adds more fiber to your diet. The added fiber helps fill you up quicker and it has only 35 calories per tablespoon. Flax also provides omega-3 fatty acids which promotes cardiac health.

    Eating a bowl of muesli in the morning or evening can keep your weight under control. This is a type of porridge consisting of nuts, fruit and oats. Since this is soluble fiber, it is slow to digest, which makes you feel fuller longer, keeping your appetite in check. You will want to watch the sugar content, however, as it varies widely.

    It can be harder to get fruits during winter. Don't forget that high quality fruit and vegetable juices and drinks, frozen, canned or dried fruits also count. Be careful though when you buy fruit in sweetened syrup, as they usually have high sugar content. Eating whole fruits are healthier as they contain not only vitamins, but fiber too.

    Drinking a glass of juice provides your body with far too much sugar, so choose a glass of water and eating an actual fruit instead to help you lose weight. Fruit also contain fiber, which you won't get unless you eat the skin and the pulp. Apples are excellent for a dieter!

    To speed up metabolism and aid in weight loss, vegetables are one of your best options! Veggies contain vast amounts of fiber which boosts digestion and makes you feel fuller. Veggies even help rid the body of toxins. Salad and cooked or raw vegetables should be a part of every meal.

    If you want to eat less in a meal, eat an apple a few minutes before you eat your meal. Apples are good for you and contain a lot of fiber. These fibers will help you get filled up much faster and stay that way. You can eat other similar fruits too.

    When you are trying to lose weight, you should avoid any kind of white bread. The nutritional value of processed white flour is nearly zero. Any products made from this kind of flour are going to be nutritionally lacking. Consider bread that is high-fiber and nutrient-rich, such as whole wheat or whole meal varieties.

    Do small bursts of exercise throughout the day as part of your weight loss strategy. Most people do not have time to spend an hour at the gym. It is much easier to take a walk at lunch, park far away from the doors at the store or take the stairs. These mini workouts all count in your goal towards fitness and help you to lose the pounds.

    While you are trying to lose weight you should get into the habit of chewing your food well. Food should be in a liquid or near liquid state when you swallow it. Not only will this help you feel satisfied, but it allows your body to digest the food easily.

    If you are unhappy with your weight or body shape, you have read some good advice. You can now use this information and put it to work for you. You can reach that goal weight in no time!

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About author: Dr. PJ Prakash has a Ph.D. in Nutrition from the Univ. of Rhode Island (USA). Visit his website to download your Nutritional Weight Loss eCourse, or to tap into a great nutrition career.

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