How fiber can help you lose weight
How fiber can help you lose weight
Ground | Author: Symon Evlin Filed under: Fitness, Lifestyle | Posted: 07/16/2014 at 24:47
Comments | Region: New York | United States
To use the fiber as a tool for weight loss, it is important that the benefits of fiber and how to use them to understand your weight loss goals. Here are some reasons why working fiber, and some tips on how fiber can help you lose weight permanently.
How high in fiber make you feel full?
High fiber foods to chew longer than other foods. While chewing the gastric juices occurs. The more you chew, the more your stomach fills with juice. Therefore, the duration of the chewing is fiber helps trick your brain into thinking you've had enough to eat. So you can control your hunger.
Studies have shown that most people eat the same weight of food on a daily basis. If you go to a high-fiber diet rich in water, you can eat the same weight, but the amount of calories will be less. This is because the fiber has fewer calories per unit volume. For example, a slice of whole grain bread is more filling than eating slices of white bread.
Fiber is the portion of the plants, which can not digest your body. When we eat fiber which slowly through the digestive tract moves, but does not give us all the nutrients or calories. However, it is healthy for us. Keeps us feel full, our chairs and prevents us improve certain diseases.
Eat healthy fiber
Foods rich in fiber are excellent for your health. They are a better choice than processed foods and sweets. Although fiber has no nutritional value on their own, and most of the foods that are rich in fiber rich in other nutrients are. They also tend to low-calorie foods that will be perfect for any diet.
Fiber is mostly found in whole, natural foods.
- Legumes (lentils, beans and peas)
- Other leafy vegetables
- Fruit (apples, bananas)
- Cereal fiber
- Brown Rice
- Whole grains (wheat, oats, barley)
Studies have shown that consumption of high fiber cereal for breakfast which is beneficial for weight loss.
Adding fiber to your diet?
Women who consume at least 25 grams of fiber per day, the best weight loss results. For men, the figure is 38 grams per day. People who eat more fiber are less hungry and lose more weight than people who eat less fiber. You can have up to 45 grams of fiber to your daily diet without health consequences.
The best way fiber to your diet is to do it gradually. This will prevent swelling or have a lot of gas in the digestive system.
Here are some tips on how fiber to your diet.
Food does not use the whole fruit, fruit juice as a substitute.
Your daily diet should consist of five fruits and vegetables. Fruits rich in fiber are apples, bananas, citrus fruits, strawberries, pears, plums and tangerines.
- Eat more whole grains (wheat, oats, barley)
- Use vegetables for snacks. Celery, carrot sticks, etc. are better choices for snacks for a person who wants to add fiber to your diet.
- Make vegetables main course. You can create an entire vegetable dinner or lunch.
- Eating a vegetable soup as an appetizer for dinner.
- Eating high fiber cereal or oatmeal for breakfast.
- Eat plenty of peas, beans and legumes.
- If you eat pasta, you go to any type of wheat or vegetable type.
- Snacks rich in nutrients such as corn and crackers are rich in fiber as well.
A diet high in fiber can help you lose weight because you feel full. As a result, you will not eat as much. Weight loss occurs when you burn more calories than they consume. Food reduce your calorie intake and make it easier for you to burn the calories needed fiber.
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