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Tuesday, January 15, 2008
How Fiber Can Help Weight Loss
When cutting calories, satiety, or feeling full, is the first battle. There are some quick and easy ways to fill on fiber and not on calories. On the nutritional label, foods with five grams of fiber or more are considered "high-fiber" foods. However, three grams or more are still a good source.
Breakfast first: It's the most important meal of the day, especially when dieting. Wise choices here are the easiest way to increase the fiber in diet and hold off hunger until lunch rolls around. Work on incorporating high-fiber cold and hot cereals, waffles and, of course, fresh fruit. Another quick solution is to add two tablespoons of ground flaxseed to oatmeal or yogurt daily.
Lunch: Make it a smart working lunch. Soups-to-go, chili and bean soups are an excellent source of fiber. Add a piece of fresh fruit to enhance them.
Dinner: Try some whole- wheat pasta. Not a fan of brown pasta? Try enriched pasta made with flaxseed and garbanzo beans - it's an easy way to hide the fiber for the entire family.
Dietary fiber is a form of complex carbohydrate found only in plants. Fiber does not contribute any calories in the diet because it cannot be digested or absorbed by humans. There are two classes of fiber: soluble and insoluble. In order to achieve the maximum benefit from eating fiber, people should try to get both types into their diet.
Soluble fiber attracts water and turns to gel during digestion. Eating these fibers slows digestion, makes diners feel full and may help in weight loss. Soluble fiber has been credited with decreasing cholesterol as well as regulating blood sugar. Some food sources include oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruit and vegetables.
Insoluble fiber also draws water into the intestinal tract. But rather than slowing digestion, this fiber adds bulk and speeds the passage of foods through the stomach and intestines. Insoluble fibers are the ones credited with helping to protect against certain types of cancers. Some food sources include wheat bran, whole grains and most fruits and vegetables.
Posted by HoodiaPharm HungerAway ::
5:29 AM ::
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