How to lose weight with high fiber diet


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How to lose weight with high fiber diet

  1. 1. How to lose weight with a high fiber dietHow to lose weight with a high fiber dietWhat is Fiber?Dietary fiber (also called roughage) is the indigestible portion of food derived fromplants. That means they are not absorbed by the blood stream. Fiber is listed under“total carbohydrates” on nutrition facts label. Fiber provides 0 calories. It passesthrough our digestive tract without providing nutrition or calories, and yet it is veryhealthy for us. Learn how to lose weight with high fiber diet.Photo credit richard.scharfenberg4 Ways How fiber helps you lose weightThe secret to weight loss is eating more fiber. People who increase fiber in their dietwill lose weight more easily and quickly. Be sure to drink plenty of water with fiber toavoid any stomach issues1.Fiber makes us feel full sooner and stays in our stomach longer than othersubstances we eat.2.Fiber moves fat through our digestive system faster so that less of it isabsorbed.3.Eating foods with plenty of fiber will help to stabilize our blood sugar. Lowerblood sugar means less insulin and less body fat deposition.4.Fiber keeps you full longer and thus helps you lose weight.Good sources of fiber• Legumes (lentils, dry beans and peas)• vegetables• Fruits• Brown Page 1 of 3
  2. 2. How to lose weight with a high fiber diet• Whole grains (wheat, oats, barley)• nutsPoor sources of fiber• Meat• dairy products• White bread• refined grains• sugary breakfast cereals• regular pasta• regular pizza crustsTyes of Fiber.There are two basic kinds of fiber: Soluble and Insoluble - You need both.1. Soluble Fiberis water soluble. It slows down the movement of food through our intestines.Benefits of Soluble Fiber- lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducingthe risk of heart disease- regulate blood sugar for people with diabetes2. Insoluble Fiberis not water soluble. This type of fiber absorbs water as it moves through ourdigestive system, easing constipation.Benefits of Insoluble Fiber- Keeps constipation at bay- remove toxic waste through colon in less timeHow much fiber to eat?I am not a big fan of measuring how many grams of fiber we must consume on adaily basis. But you can ensure you are getting enough fiber by eating plenty salads,fruits, vegetables and well cooked beans and lentils.The best way to include fiber in your diet is eating a big salad BEFORE your maincourse. My favourite veggies which go in my salad are salad greens, celery, Page 2 of 3
  3. 3. How to lose weight with a high fiber Page 3 of 3tomatoes, cucumbers, radish, carrots, avocados, olives etc. If you want to make itcomplete meal add some eggs, chicken, tofu, chickpeas or beans to your salad.Adding salads to your daily diet will automatically boost your fiber intake. I alwaysadd some low fat salad dressing to my salads for taste and flavor. Get creative withyour salads and start to enjoy them.Bottom lineLack of fiber can make you fat. A typical American diet of pasta, pizza, burgers,French fries, cakes, cookies, cheese, meat etc is very low in fiber.Increase your fiber intake by overhauling your diet and consume plenty of fruits,vegetables, beans with every single meal for faster weight loss.Source: