Do you eat Fiber?
Most people think when it comes to weight loss you need to cut calories from your diet. This is why diets inevitably fail!
Anytime that you have to deprive or sacrifice foods you set yourself up for failure in your long term weight loss goals.
So you maybe asking yourself what does fiber have to do with weight loss, well the more fiber a food contains the fewer calories it packs.
You can actually eat more food and take in fewer calories at the same time!
The calories you consume during your day will dictate your future weight; check out this simple calorie calculator to determine your daily intake.
Fiber comes in two forms, soluble and insoluble. They act very differently in the body but both are ultimately indigestible.
Soluble fiber is more like a sponge; it absorbs moisture-providing bulk in the stomach helping you feel fuller after eating.
Good sources of soluble fiber are oatmeal, citrus fruit, barley, beans and legumes.
Insoluble fiber is harder and helps clean out your digestive tract.
Good sources of insoluble fiber are broccoli, apples, and whole grain cereal.
Most people don’t eat enough daily fiber; you should try to eat between 30 and 35 grams a day.
Not only will this help you loose weight, but it will lower your blood pressure, cholesterol level, and lower your risk of colon cancer.
If you strive to eat 30 to 35 grams of fiber a day you will end up eliminating some other foods that you would usually consume that day since eating more high fiber foods takes up a lot more space in your stomach.
The end result is you will be cutting calories out of your daily intake without any thought on your part; it just doesn’t get any easier than that.
Try to eat fiber at least 3 to six times a day!
Plus you will have more energy since high fiber foods digest slowly limiting the up and downs spikes in your blood sugar levels. This will keep your body’s fuel stable throughout the day.
Here is a list of the best sources of fiber.
Food - Serving - Grams
Split Peas - 1 cup - 16.3
Lentils - 1 cup - 15.6
Black beans - 1 cup - 15.0
Baked beans, caned - 1 cup - 10.4
Avocado - 1 medium - 9.2
Peas - 1 cup - 8.8
Raspberries - 1 cup - 8.0
Blackberries - 1 cup - 7.6
Artichoke - 1 medium - 6.5
Brussels Sprouts - 1 cup - 6.4
Bran flakes - 1 cup - 6.4
Spaghetti, whole wheat - 1 cup - 6.3
Sweet potato baked - 1 large - 5.9
Pear - 1 medium - 5.1
Broccoli - 1 cup - 5.1
Turnip greens - 1 cup - 5.0
Oatmeal, cooked - 1 cup - 4.0
Brown rice, cooked - 1 cup - 3.5
Almonds - 1 ounce - 3.3
Want to know more see- Tricks to stick to your diet
1 comment:
Eating fiber definitely helps with weight control. It helps fill you up and curb your appetite. I eat Miracle Muffins http://www.miraclemuffins.com when I get a craving for pastry. I find that they usually do the trick and I don't have to worry about all the sugar, fat and other junk in regular muffins.
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