Weight Loss Tip - Eat More Fiber
Weight Loss Tip - Eat More Fiber
Fiber has many health benefits for your body. It can help you regulate your digestive system, reduce cholesterol, reduce risk of heart disease and type 2 diabetes, and even aid in the absorption of nutrients. One of the main advantages of fiber for weight loss is that it helps you feel full longer after you eat it, and makes it easier to reduce the amount of food and calories you consume each day.
An important weight loss tip to keep in mind is to eat a diet rich in fiber but just how much fiber should you eat? According to the USDA, men under the age of 50 should eat at least 38 grams daily and men over 50 should eat at least 30 grams. Women under 50 should eat at least 25 grams and women over 50 should get 21 grams of fiber each day.
A diet rich in fiber also helps regulate your blood glucose level since fiber is converted into blood sugar slowly. This helps you avoid ups and downs in blood sugar that trigger cravings for sweets and carbs. Getting the recommended daily amount of fiber isn't too difficult to do if you get rid of the foods that are low in fiber and replace them with high fiber foods.
Foods that are low in fiber are those that contain refined flour and sugar and are not recommended on a weight loss diet anyway. Food such as white bread, cookies, and donuts should be eliminated because they are full of empty calories and little nutrition. Instead, choose whole grain bread and cereal options. Read the nutrition labels and choose foods that provide 5 grams of fiber per serving. Also, be sure that whole wheat flour is the main ingredient rather than refined flour.
As you add more fiber to your diet, it is recommended that you do so slowly or you may have digestive upsets such as cramping and bloating. Increase your daily allotment over a period of weeks so your body becomes accustomed to digesting larger amounts of fiber. It also helps if you increase your water intake too. Liquid helps your body process dietary fiber. Drinking plenty of water also helps with weight loss.
To get more fiber into your diet, eat beans at least a couple of times each week. You can substitute them for meat in a main dish and reduce the amount of saturated fat in your diet at the same time. Beans are a good source of fiber. Navy beans have 9.5 grams in cup, kidney beans have 8.2 grams. It also helps if you consult a nutritional values chart and choose vegetables and fruits you like that are high in fiber. Some of these include sweet potatoes, artichokes, green beans, berries, pears, prunes, figs, spinach, and apples.
Choose brown rice over white rice and eat foods made with bran. You can also add bran to your cereal or cooked recipes to pump up the fiber content. Getting the right amount of fiber means eating a diet rich in beans, vegetables, fruit, and whole grains. It is also important to read labels on all packaged foods you buy so you'll make good choices. The good news is foods high in fiber are also foods well suited for a weight loss diet. You can eat smart and control your hunger as you lose weight.
Mike has been writing articles for a couple of years now. His latest passion is on Trout Fishing. He just created a page in his site on Trout Fishing Guide. When you get a minute and you love to fish yourself come check out his site.
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