April 02, 2010 by
Increase Your Weight Loss by Adding More Fiber to your Diet! Did you know that eating more fiber increases your weight loss?
Fiber is key to a healthy diet. Studies have shown that most people with high fiber diets lose more weight. Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weight loss. Most experts suggest 25 to 30 grams of fiber per day.
A recent study published in the Journal of the American Dietetic Association looked at the diets of 52 overweight/obese people and compared them to 52 normal-weight people. Results indicated that the diets of the obese group had higher amounts of fat, saturated fat and cholesterol, and lower amounts of fiber intake.
The USDA recommends the following amounts of fiber intake per day:
- 25 grams for women
- 38 grams for men
- 28 grams for pregnant women
- 29 grams for Breast feeding Women
Click here for a complete list of foods and their fiber amounts (fiber increases weight loss so start including fiber in your diet today):
FIBER FOOD CHART.
YOUR WEIGHT LOSS GOALS TODAY!
Tip: Set goals and gradually work up to including 25% to 30% of fiber into your daily diet. You don’t have do it all at once.
1. Make healthy Snack Choices:
Choose low Calorie Popcorn
It is very low in calories and high in fiber. Use a tablespoon of herb flavored Olive oil (i.e parsley, basil, oregano, ect.) to pop the corn. The herb flavored olive oil gives the popcorn a great taste. You can also use Leggio’s Italian Gourmet Dipping and Cooking Olive Oil,or another brand of dipping Olive Oil. This adds a lot a flavor to your popcorn just try it you will love it. Let us know what you think?
Just 4 cups of popcorn = 120 calories,
4grams of fiber and it taste great you can’t go wrong!
Choose high fiber Almonds
Almonds are full of nutritional value and a high source of fiber. There benefits are endless, a cup of almonds is 143 calories and has 11.3 grams of fiber, so choose this great tasting snack to increase your weight loss. Have a half of cup of almonds @ 71 calories for your nightly snack, it will keep you on track to your weight loss goals while satisfying your nightly snack cravings.
Almonds are not only important to weight loss but they help in preventing cancer, heart diseases, diabetes, digestive system problems etc. Almonds are also found to be helpful in preventing , high blood pressure situations, cholesterol, weight problem etc.
2. Cut down on the Bad Carbs and you will significantly reduce your sugar consumption.
What are bad carbohydrates and why do these foods increase weight gain? Here’s how:
Bad carbohydrates are foods that have been refined and processed. They are unnatural, artificial foods. Bad carbohydrates have little to no nutrients, most of the nutritional values has been removed from these foods. Supermarkets are loaded with processed foods because they are cheaper to produce, and more profitable for manufacturers.
Bad Carbohydrates are processed foods that are stripped of nutrients and contain mainly sugar. Bad carbohydrates include; white flour breads, most store brand cookies, snacks, chips, white pastas and sodas. The key is to look for foods that contain good carbohydrates such as; whole wheat flour check the ingredient label for whole wheat flour not enriched or while flour.
Benefits of eating good carbohydrates: Improve your health while losing weight.
3. What are you weighting for? Get Moving.
First think about an activity that would work for you. Is it running, walking, biking, yoga, etc. figure out what works best, start off slowly and work up to your goals?
You will be surprised on how quickly your energy level starts to increase and you really will start to feel and look better.
Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down.
Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle?
Get started today!
Click here to visit the fitness room for exercise tips and tools.
5. Find out your daily calorie intake this will determine how many calories you need to cut to start losing weight.
Click here to get started look for the the CALORIE CALCULATOR
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