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I'm NOT a doctor. Information is for educational purposes only. Please consult a doctor before starting any kind of weight loss plan. I DO NOT endorse any of the Weight Loss Plans on this Blog. I'm just providing the information and links to them.

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Wednesday, September 7, 2016

Bulk up on Fiber

Eating foods high in dietary fiber can help you stay regular, lower your risk for heart disease, stroke, and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health. Many of us aren't eating half that amount.
  • In general, the more natural and unprocessed the food, the higher it is in fiber. 
  • Good sources of fiber include whole grains, wheat cereals, barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits such as apples, berries, citrus fruits, and pears. 
  • There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. 
  • An easy way to add more fiber to your diet is to start your day with a whole grain cereal or add unprocessed wheat bran to your favorite cereal.
How fiber can help you lose weight

Since fiber stays in the stomach longer than other foods, the feeling of fullness will stay with you much longer, helping you eat less. Fiber also moves fat through your digestive system quicker so less of it is absorbed. And when you fill up on fiber, you'll also have more energy for exercising.

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