A healthy diet is a combination of calories, fiber, vitamins and various nutritional elements. Fiber is the part of plant foods that is not digested but moves foods through our digestive system. Our everyday fiber requirement is 25-30 grams. A regular person eats only 5 – 8 grams of fiber each day. Keep on reading this article to get to know how easily you can add fiber to your diet plan.
Low fiber diets increase the risk of disease including obesity, diabetes, heart disease and cancer. You just need to make a few changes to your diet plan to get rid of possibility of these problems.
Obesity of being overweight is less likely when your diet involves the right amount of fiber for two reasons. Fiber makes you feel full and helps to burn calories. Therefore fiber is the main secret of successful weight loss.
Adding fiber into your diet is easy. Most vegetables, whole grains, beans, dried fruits and berries contain fiber. Consume more fresh fruits and vegetables, nuts and dried fruits to make your diet plan more effective. Replace white bread with a loaf of produced of whole grains and do the same with pasta and white rice. You can be pleasantly surprised how tasty wheat pasta and brown rice are. Another good idea is choosing fresh fruits for making juice as it contains lots of fiber and fewer calories.
The two types of fiber exist. Soluble fiber dissolves in water and forms a gel substance that helps to decrease blood cholesterol and glucose levels. Foods with such a type of fiber includes oats, beans, apples, citrus, carrots and peas are healthy and promote weight loss. Insoluble fiber does not break down and is fibre increasing stool bulk that pushes food through digestive system. Foods that contain this fiber are whole wheat flour, nuts and various vegetables.
Examples of Fiber Enriched Foods
If you decided to enrich your diet with fiber, it is vital to stay hydrated during the day. So, make sure that you drink about 6 – 8 glasses of water. This will help the digestion process and support good colon health. I suggest drinking water, tea and coffee. Bear in mind that it does not include fizzy drinks and soda pop, sport drinks and alcohol. Increase fiber step by step, otherwise you will suffer from diarrhea, cramping and bloating. You will need a couple of weeks to make changes and learn how to read the labels on foods in the grocery. So, put some efforts for future weight loss success. So, use these useful tips to incorporate fiber into your diet and become slim and healthy fast.
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