Thursday, December 8, 2011

How Does Fiber Help You Lose Weight?

Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, perhaps best known for its ability to prevent or reduce constipation. But fiber can provide other health benefits such as reducing the risk of developing diabetes and heart disease and promoting substantial weight loss.

High-fiber diet promotes weight loss calories you eat less of the normal amount of food. Fiber intake ensures that you do not get hungry, the temptation to eat foods that are not part of your diet. So, you stop thinking about food all the time, as you did before. Fiber foods take longer to be well chewed. Although it is not directly contribute to weight loss, Dieter feels like he / she ate a meal is much less than usual. In addition, it also takes more time to complete this meal helps. Consumption of fiber foods makes a positive contribution to your health, helping to move food through your body as soon as possible.

One study found that the Swiss multi-fiber meal reduced hunger more than eating a meal low in fiber. You can find several sources of fiber.

Fiber makes us feel full faster and stay in our stomach more than other substances we eat, slowing down the pace of our digestion and keeping us feel better. Due to its high fiber content of one serving of whole grain bread can be filled more than two servings of white bread. Fiber also moves fat through our digestive system faster, so less is absorbed.

Studies show that people who have all kinds of fiber in your diet would be better weight loss results than with diet without including fiber.

Table of high fiber foods

Spaghetti (cooked)
Bread (whole wheat or multi-grain)
Whole-wheat pastas
Grain, Cereal and Pasta
Whole-wheat (cooked)
Bran (known to have the highest fiber content. Can be consumed as corn bran, wheat

bran, bran flakes)
Popcorn (air popped)
Bown rice (cooked)
Dates
Raisins
Raspberries
Apple with skin
Banana
Vegetables
Peas (cooked)
Lima beans
Tomato paste
Sweet corn (cooked)
Almonds
Seeds
Lentils (cooked)
Barley (cooked)
Fruits
Apricots
Strawberries
Blueberries
Pear with skin
Orange
Dark green leafy vegetables like spinach is the best.
Kidney beans
Carrots (raw)
Potato (with skin or baked)
Dried Fruits and Nuts
Pistachio


Quantity
Physicians believe you should consume anywhere from 25 to 35 grams of fiber daily, although most Americans eat 15 grams or less. 



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Wednesday, December 7, 2011

Flaxseed for Weight Loss

 Flaxseed for Weight Loss
Flaxseeds are good sources of polyunsaturated fat, mono-unsaturated, trans. In addition, flaxseed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. And that healthy combination of fiber content makes it a high-fat food high weight loss and maintenance - many diets found that flax seed is the key to keeping them feeling satisfied. Flaxseed is high in B vitamins, magnesium, manganese, all essential for human health.

Today, flaxseed is all kinds of foods, from crackers to frozen waffles oats. Although flax seed contains all kinds of healthy ingredients, it is good reputation mainly of three components:

• Omega-3 essential fatty acids, "good" fats, which have shown that heart-healthy effects. Each tablespoon of ground flax seeds contain about 1.8 grams of plant omega-3.


• lignans, which are plant estrogens antioxidant properties. Flax seeds contain 75-800 times more lignans than other plant foods

• Fiber. Flax seeds contain two types of soluble and insoluble.

May flax seed help to weight loss?

 

It is seen that adding flax oil to food, or seed to a meal, creates a feeling of satiety (feeling of fullness and satisfaction after eating.) Essential oils flaxseed oil causes the stomach to keep food for longer than foods without fat or low fat. Of flaxseed oil in food products and gradually releasing the results of this combination to the small intestine. Physiological effects of slow growth, long-term high blood sugar, then the long plateau level of blood sugar. Eventually, the blood sugar to go a little slow. You will experience a sense of energy, which corresponds to long-term durability, and satisfaction with no immediate hunger after a meal. The end result is that you feel fuller, longer, actually eat fewer calories over time than if you do not want fat, low-fat diet.

The recommended amount can be a healthy add 1-2 tablespoons of freshly ground flaxseed on your cereal potential weight control, as well as other health benefits. Freshly ground flax seeds, which should be more active lignans in flax are already low, so we better get a little flax seed or coffee grinder grind your flaxseed.

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How Many Calories a Day Do You Need?

In fact, your body needs a certain amount of calories to maintain itself functionally active, and if you eat or drink more than that, most likely gain weight. Also, if you consume less calories than you spend, you will lose weight.

Therefore, the question is, what amount of calories you actually need to consume each day to lose weight?

If you're one of those billions around the world who are trying their best to obtain or maintain an ideal body weight, to reduce extra body fat, this is the first most important aspect you should consider.


The recommended calorie intake for your day mainly depends on your age. If you are an adult with an average height of a built-in, you have to take in 2500 calories / day. Similarly, if the average weight of a woman, you will need to take in 2000 calories a day. It should be remembered, however, that the calories should come from the cumulative mean you should eat a healthy, balanced diet that includes foods from all the major groups, such as proteins, carbohydrates, fats, nutrients and minerals.


If you want to lose weight, a good rule is that a calorie deficit of 3500 calories leads to weight loss is about ten pounds. Therefore, you can start with 500 calories less day to ensure you are taking a healthy, balanced diet and your exercise / exercises regularly. Simply said, to get rid of one pound a week, you should reduce your calorie intake per day $ 500. There are two easy ways to do it, eat / drink 250 calories less each day to burn 250 extra calories through physical activity (like walking, jogging, or 2 to 3 miles every day).


Another way to reduce calories is to watch your portion sizes. Go to the relatively small, thin pieces of meat, maybe. Eat vegetables as possible, because they are low in calories, but contains higher amounts of vitamins and nutrients), and avoid deep fried foods (hamburgers, cheese, fried chicken, chips, etc.). Easy to do these things will be a dynamic effect on your weight.

It is important to remember that you do not need to starve yourself to keep your calorie intake. As already mentioned, just take a small portion of food you now enjoy. If you need to burn off extra calories, again, you do not have to run miles a day, or join a fitness club. Just remember to use the stairs, or park your car doors when you go to work.

Last but not least calories - you know how to find them, count them and cut them, it is important to lose weight by itself. Doing simple math and realize their diet according to the exercise program, you can lose weight and keep it long term.

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