health weight loss goals with high fiber dieting

Healthy or Trendy?: Say ‘hi’ to weight loss goals with high fiber dieting

Ever feel like you have been eating and eating yet still do not feel full or satisfied?

Chances are that you have been pairing all of the wrong foods together keeping you far from satisfied.

When certain foods are consumed together, they compliment each other, and in turn make you feel good.

One of the most powerful duos is the joining of lean protein and fiber.

It is no secret, eating a high-protein, high-fiber meal will keep you fuller longer, so why do more people not take advantage of this solution to unnecessary eating?

Consuming a protein or fiber-rich diet alone is a healthy start to meeting weight loss goals, but when lean-proteins are coalesced with high-fiber vegetables or grains, the combination produces effective results.

People focus on meeting the daily requirement of one, but most people do not meet the daily suggestion for both.

The daily suggestion of protein for women is about 46 grams and 56 grams for men. The recommended fiber intake for women is about 25 grams and 38 grams for men.

Proteins are a diet’s staple because protein builds muscle and is important to keep you healthy.

Protein is made up of different amino acids. There are 20 types of amino acids and each serves its own purpose.

Our bodies can create some of the amino acids, but the ones that must be derived from foods are called essential amino acids.

There are two types of proteins: complete or incomplete.

Complete proteins contain all essential amino acids. Protein from animals is considered a complete protein. The vegetable that serves as a complete protein is edamame, or soybeans.

For vegetarians and vegans to get enough protein, they must consume vegetable proteins that incomplete. Incomplete proteins include beans, grains and vegetables, but they can be combined to include all of the amino acids.

Fiber, on the other hand, is a carbohydrate only found in plants and cannot be absorbed by the body, which is why fiber is so important for healthy bowel movements.

There are two types of fiber: Soluble and insoluble.

Soluble fiber dissolves in water, but insoluble does not. Soluble fibers slow down digestion, which keeps you feeling full. The slow digestion has shown to help lower bad cholesterol.

Soluble fibers include oats, beans, lentils, nuts, flax and most fruits.

Insoluble fibers are the “gut-healthy” fibers, which can have a more laxative effect, preventing constipation. Because they do not absorb water, foods with insoluble fiber tend to speed up the food-passing process.

Foods high in insoluble fiber include whole grains, seeds, nuts, couscous, brown rice, bulgur and most vegetables.

By sticking to a high-protein, high-fiber diet, your body will thank you for keeping it healthy and full of nutrients.

It is important to remember to incorporate both into meals to have the most complete meals possible and skip the desire to snack.

Complete meals are optimal to stay full, so this summer, make your meals count; you will notice the difference in your body.


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