Eat Fiber Loose weight

The secret to loosing weight isn’t cutting calories, but adding fiber rich foods to your diet.



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




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Bread Your Health And Loosing Weight

Bread is a part of almost everyone's life, you have white, whole wheat, and whole grain breads. But do you ever stop to think which one is best for your overall health and waistline?



What Kind Of Bread Do You Eat ?


The grains that make up the typical diet are highly refined. Refined grains have both the bran and germ removed from the grain in the milling process stripping them of there natural healthy components.

Whole Grains

Whole grains haven't had their bran and germ removed by milling, making them better sources of vitamins B, E, iron, selenium, and fiber. A high fiber diet also tends to make a meal feel more filling, so you stay full for a greater amount of time.

A diet consisting only of whole grains is the best defense against diabetes, obesity, and heart disease. The fiber in whole grain foods escorts carcinogens and other toxins out of your body

Whole grains are:

Whole wheat bread
Pasta
Oatmeal
Brown rice
Popcorn
Buckwheat
Millet

Refined Grains:

Refined grains have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they only provide a small amount of fiber.

It has been proven a diet consisting of refined grains has little to no nutritional value, and has been shown to be related to obesity, type 2 diabetes, and heart disease

Refined grains are:

White bread - refined
White rice
Corn flakes
Enriched spaghetti
Grits
Pretzels
Crackers

Rice, bread, cereal, flour, and pasta are all grains products. Eat whole grain rather than refined grains when ever possible.

When flour is refined it loses the most nutritious parts of the grain, the fiber, essential fatty acids, and most of the vitamins and minerals. About 30 nutrients are removed in the refining process, but under the current law only 5 must added back.

What To Look For When Buying Bread:

Look for whole grain, or whole wheat as the first ingredient on the label. Ingredients are listed in descending order by weight, why would you want to buy a loaf of bread consisting mainly of white flour?

If any other ingredient is listed first, you are not getting whole grain, or whole wheat.

Words To Look Out For:

100 % Wheat, Stone Ground, Multi grain, Refined

Also know that not all brown colored breads are made from whole grains. Don’t rely on the name or appearance of the product. Bread may be brown because it contains molasses, brown sugar, or food coloring.

The best bread to buy is 100 % organic it cost more, but what is your future health worth?

Always read food labels carefully when shopping!

Want To Know More? see - Why You Must Eat Fiber For Good Health

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Why You Must Eat Fiber For Good Health

High-fiber foods have been shown to reduce the risk of cardiovascular disease and help to keep your digestive system healthy. But most people don't even come close to the recommended intake of 20 grams to 35 grams of fiber a day.



Do You ?



Fiber is the non digestible cellulose found in vegetables, whole grains,nuts,seeds, and beans. It retains moisture and creates bulk which helps you feel full to help you avoid overeating and move food through your digestive tract.

Benefits Of Eating Fiber:

Fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer

Also some studies have shown that large amounts of fiber in the diet can help regulate blood glucose and insulin and are less prone to gain weight as they age.

Types Of Fiber:

There are two types of fiber soluble, and insoluble fiber. Both are undigested and not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies.

Soluble Fiber Sources:

Oatmeal, oat bran

Apples

Strawberries

Nuts and seeds

Legumes

Beans

Pears

Blueberries


Insoluble Fiber Sources:

Whole wheat bread

Tomatoes

Brown rice

Barley

Celery

Whole grain breakfast cereals

Wheat bran
Seeds

Carrots

Cucumbers

Zucchini

Want to Know More About Weight Loss ? see- HFCS Makes You Fat

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