Monday, September 6, 2010
Fiber's Magic for Weight Loss
Fibers can do magic tricks for your diet. It can help you loose your weight fast! Care to know more about fiber's magic for weight loss?
There are two types of fiber in the diet, soluble fiber (water-soluble) and insoluble fiber (not water-soluble). Whole foods such as fruits, vegetables, legumes, nuts, seeds and whole grains usually contain at least some of both soluble and insoluble fiber.
Soluble fiber is highest in foods such as oats, legumes, barley, pears, and apples. Higher amounts of insoluble fiber are found in wheat bran, whole grain breads and cereals, and most vegetables such as broccoli and carrots. There are many benefits to incorporating both kinds of fiber into your diet and helping with weight loss is one of them.
The American Cancer Society recommends that we aim for about 25-30 grams of fiber a day, which is more than double what the average American gets.
Here are some things to think about as you increase your fiber intake:
* If your daily fiber intake is low (less than 10 grams), be sure to increase your fiber intake slowly, to minimize discomfort, such as gas or constipation. Don't try, for example, to begin doubling your fiber intake while you're on a camping trip.
* Be sure to drink plenty of water (about 6-8 glasses a day, or until your urine is clear, unless your doctor has you on a fluid restriction) to help make sure the fiber passes through your body rather than just sitting there (sorry for the visual!)