Eat More Fiber
A recent Tufts University study showed that women wo ate less than 13 grams of fiber per day were five times as likely to be overweight.
The American Heart Association states eating a diet high in fiber can reduce your risk of heart disease, reduces cholesterol, and your risk of other diseases including obesity.
High fiber foods are rich in nutrients. Fiber requires more chewing and boosts your satiety hormones. You stay fuller longer so are less likely to over eat. Higher fiber foods are usually low in calories.
According to the FDA:
Women under 50 years old need 25 grams of fiber per day, Men need 38
Women over 50 years of age need 21 grams of fiber per day, Men need 30
Most people average 10 to 15 grams of fiber per day. Don’t increase your fiber all at once as it may cause bloating and discomfort. Each week add additional fiber to 1 meal or snack per day. Within
5 – 6 weeks you’ll be eating the amount of fiber you need and you will weigh less.
Tips to increase your fiber intake:
- For breakfast have cereal that is high in fiber. The best choices usually include bran or fiber in their name.
- Add unprocessed wheat bran to your meal – such as casseroles, meatloaf etc.
- Switch to whole-grains – Think whole grain bread, brown rice, barley, and whole wheat barley
- Eat a minimum of 5 servings of fruit and vegetables per day
- Eat fruit for your morning and afternoon snacks
- Leave the skins on fruit and vegetables when appropriate
- Add raisins, bananas, or berries to yogurt
- Top off foods with wheat germ
- Eat more beans. You can add them to soups, stews or salads. Or have rice and beans or a bean burrito. (Tip: To get rid of the gas put a teaspoon of baking powder into the beans while heating them up.)
Once you get into the habit of eating a high fiber diet, you’ll find your cravings for sweets are less. You’ll also feel full and satisfied which will help you stay on whatever weight loss diet program you choose.
To your success on your weight loss journey!
Popularity: 1% [?]
- 7 Weight Loss Diet Tips
- Simple Overview of Low Carb Dieting
- Four Tips To Help You Lose Weight With The Wii Fit Plus
- Healthy Lifestyle Choices and the Tools to Succeed – 2
- Healthy Lifestyle Choices and the Tools to Succeed – 1
- Eat More Fiber
- The History of Thanksgiving in America
- Thanksgiving Does Not Mean You Have to Gain Weight
- Five Tips to Avoid Weight Gain During the Holidays
- LeAnn Rimes Diet and Exercise
- Jennifer Love Hewitt Loses 18 Pounds!
- 5 Benefits of Bike Riding
- Jennifer Aniston Diet and Exercise Plan
- Quick On-the-Go Breakfast Ideas
- Slim Fast Diet: Pros and Cons
- Foods That Help Raise pH Levels in the Body
- 15 Pounds Lost Using "Fit Over 40"
- What Do pH Levels Have to Do With Our Health?
- Are Your Loved Ones Hindering Your Weight Loss Efforts?
-
Latest Headlines
Subscribe to Honest Diet Reviews Blog Feed
