Fiber is an important part of a healthy diet, but did you know
it can help you in your weight loss efforts? Filling up on fiber
can help you to feel full for longer, therefore causing you to
eat less overall which will result in healthy weight loss.
In addition to helping you lose weight, fiber also has many
positive health effects. Fiber has been linked to managing
diabetes, cutting cholesterol, and limiting heart damage. One
Swiss study found that eating a high-fiber meal reduced hunger
more than a meal which was low in fiber.
How Much Fiber Do You Need?
You should consume between 25 to 35 grams of fiber a day. While
that might not sound like a lot, most Americans only get about
15 grams and many much less. Fiber can be found in most fruits
and vegetables including carrots, peas, broccoli, spinach, and
cauliflower.
In addition, there are many cereals and breads that have a good
amount of fiber, but you must read the labels to determine which
ones. Typically anything made with whole wheat or whole oats or
bran will have fiber - plus these cereals tend to be natural and
low in fat and sugar which also help with your weight loss and
are better for you overall.
How Can You Eat More Fiber? There are some easy ways that you
can increase your fiber intake. Think about adding garbanzo
beans to a salad or soup, or add a tablespoon of bran to your
cereal. Leaving the skins on fruits and vegetables will also
increase your fiber intake. The actual fiber content of each
individual food isn't that much so it is best if you simply eat
more types or servings of fiber rich foods each day.
Consider eliminating meat from some of your meals. Meat has no
fiber, and it doesn't give you the benefit that you get with
fiber-rich food. Instead, try eating more grains, fruits, and
vegetables. In this way, you can be sure your meal has a healthy
concentration of fiber.
Add Fiber Gradually
It might be difficult for your body to become accustomed to a
diet that is rich in fiber. It is indeed counter-cultural, since
many families grew up consuming a great deal of meat. However,
if you're really want to lose weight and be healthy, you'll give
fiber-rich meals a try. Fiber rich foods, combined with sensible
eating, can help you lose weight and keep it off.
Don't try to totally change to a high fiber overnight. It may
require a great deal of trial-and-error before you hit upon the
right amount of fiber. However, in the end, you may be amazed at
the positive role that fiber plays in your diet. And it may
inspire you to encourage your loved ones to add more fiber to
their own diets as well. A diet high fiber diet can help you to
manage the amount of food you eat and has many health benefits.
So load up on fiber--and watch your waistline shrink as a
result!
About the author:
Lee Dobbins writes about
Low Carb and Low GI
eating as well as other weight loss issues. Visit
www.lowcarb-resource.com for more articles on healthy dieting.
