10 High Fiber Foods to Help You Feel Full
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This video will answer the questions:
- What is fiber?
- Why is eating fiber important?
- How much fiber should I eat per day?
- Which foods are rich in fiber?
Note on why I used dry measurements:
I used dry weight (instead of cooked weight) to show consistency of fiber content between the different foods that are often bought in a dried form (e.g. beans, oats, lentils, peas). You can dry foods to a consistent point (no water at all), but the cooked weights can vary quite a bit depending on several factors (e.g. amount of heat, duration of cooking, amount of water added, type of heat/appliance used). This variability in cooked weight, due to differences in the amount of water that is absorbed, changes the concentration of fiber. For example, with enough heat and cooking time, oats can absorb quite a lot of water. Depending on how the oats are cooked, 3 oz could deliver quite a different amount of fiber (more water absorbed = less fiber per unit of weight, and vice versa). I used dry weights to make things simpler and to demonstrate a more reliable gauge of comparison in the fiber content of foods that commonly come in a dry form.
Slavin, J. L. (2005). Dietary fiber and body weight. Nutrition, 21(3), 411-418.
Marlett, J. A., McBurney, M. I., & Slavin, J. L. (2002). Position of the American Dietetic Association: health implications of dietary fiber. Journal of the American Dietetic Association, 102(7), 993-1000.
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Great nutrition does not only have an effect on the body, it is also good for the mind. People who eat healthy are usually happier than those who do not. This is because eating healthy foods regulates hormones well which are partly responsible for our mood.
In one of the Simpsons’ series, the family is taking a trip someplace. From the back seat, the children keep yelling at their parents, “Are we there yet?… Are we there yet?… ,” every few minutes causing grave distress to the parents. Your bathroom scale will be as frustrated with your “Are we there yet?” attitude, if you climb it too often to measure progress. Really, although your bathroom scale won’t get pissed with you, you’ll only frustrate yourself and erode your confidence in achieving your desired weight loss goal. So a realistic time span of one (1) week between measurements is recommended as opposed to everyday.
#2 Snack on fresh fruit a couple times a day as part of your healthy diet. Fresh fruit is has natural fiber and vitamins. The natural fiber helps to clear your digestive tract of waste buildup. Besides being high in fiber, the skin of fresh fruits contain powerful phytonutrients like cartenoids and flavenoids that help protect your body from cancers and other health problems. Fresh fruits help reduce internal inflammation, which is a factor in illnesses such as cardiovascular disease. Strive for organic fruits when possible as they contain more nutrients than non-organic.
Very low, controlled calorie intake: Most raw fruits and vegetables, have a very low number of calories, relative to their size. Because of this, people on this diet, may eat huge amounts of raw-food and still not consume a very large number of calories. This is the biggest advantage of the raw-food diet plan over all the other diets. No starving, no cravings, no constant hunger battle & you still get results! This is the reason why its an easy diet plan to follow & leads to fast weight loss. But wait, there is more…
Vegetarian diet might do your pet a world of good: Like human being placing your dog on vegetarian diet will do it a lot of good. That way all the harmful effects of carbohydrates, fats and even protein would be avoided therefore making it healthier.
Have you ever experienced a weight loss plateau? Were you able to break through? If so, what did you do? If not, did this article give you a better idea as to why? I’d love to hear from you at my blog, Muscle For Life!
Without a natural weight loss plan you may sabotage your own success out of fear. So they need to choose a healthy lifestyle and eat healthy. Don’t rush into a diet that is completely different than your usual way of eating.
Nutrition, Health, and Fitness10 High Fiber Foods to Help You Feel Full.
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