Many people desires o lose weight. Their are a lot of fibers in our body that helps our digestive system clean and healthy. Some would try to increase their daily fiber intake. Let us read more about how important fiber are in out body.
In today's world it's harder than ever to keep your weight under control, as evidenced by the fact that two-thirds of American adults and one-third of children and teens are either overweight or obese.
Weight management is a concern for most people, and many struggle to determine what they're doing wrong. Even exercising regularly can fail to make a dent for some people.
High-Fiber Diet Rivals Calorie Restriction for Weight Loss
In the most recent study on fiber, the researchers enrolled 240 people with signs of prediabetes, randomly assigning them to one of two eating plans:
- The American Heart Association (AHA) diet, which involves reducing daily calorie intake and limiting saturated fat
- A plan that simply called for adding a minimum of 30 grams of fiber per day from fruits, vegetables, and whole grains
Are You Getting Enough High-Quality Fiber?
Dietary guidelines call for 20-30 grams of fiber per day. I believe an ideal amount for most adults is around 32 grams daily. Most people, however, get only half that, or less—despite the fact that most eat a diet high in grains.
What many fail to realize is that grain-based fiber is far from ideal as the grains that accompany it can actually promote insulin and leptin resistance. Processed foods are also a poor source of beneficial fiber. So what is fiber and where do you find the good stuff? There are basically two types:
- Soluble fiber, found in cucumbers, blueberries, beans, and nuts. Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control
- Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination
Boost Your Health and Weight Loss Efforts by Eating More Fiber
There's little doubt that fiber is an important part of a healthy diet. According to a report by the Council for Responsible Nutrition Foundation (CRNF), if American adults over the age of 55 with heart disease took psyllium dietary fiber daily, it could reduce health care costs by nearly $4.4 billion a year. These savings would primarily be related to reductions in heart disease-related medical events. The report estimated that it costs a mere 30 cents per day to take psyllium fiber at “preventive intake levels,” noting that it also helps support healthy cholesterol levels by inhibiting its absorption in your intestine.
Moreover, processed grains and processed foods boasting added fiber are more or less worthless, and will not provide you with the health benefits you're looking for. If you still fall short of the recommended 30-32 grams per day (20 grams being a bare minimum), consider adding organic psyllium husk and/or sprouted sunflower seeds to your diet, both of which can help bring you closer to this ideal amount, along with plenty of high-fiber vegetables such as broccoli, Brussels sprouts, and cauliflower. To learn even more about how you can optimize your health through diet, please refer to my free online nutrition plan.
There are other ways that a high fiber intake can aid weight loss. By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods. Eating plenty of fiber can also move fat through your digestive system at a faster rate so that less of it can be absorbed. And when you fill up on high-fiber foods such as fruit, you’ll also have more energy for exercising.
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