Bodybuilding & Fiber Intake: How Much Fiber Should You Eat?
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Bodybuilding And Fiber Intake: “How Much Fiber Should I Eat?”
Many people don’t pay enough attention to their daily fiber intake, and the average adult in the US only consumes 14 grams per day which is quite a bit lower than the ideal recommended amount.
Fiber is generally considered as a type of carbohydrate and is broken down into two main categories:
Soluble Fiber: This is the type that dissolves in liquid and is absorbed by the body.
Insoluble Fiber: This type does not dissolve in liquid and passes through the body un-absorbed.
The health benefits of fiber are numerous, including the well known benefit of “keeping you regular” which helps to move food through the digestive tract efficiently for optimal colon health, along with decreasing blood cholesterol levels and controlling blood sugar levels.
What about the connection between bodybuilding and fiber intake specifically?
The main benefit when it comes to fiber and bodybuilding is for those on a cutting diet, as proper fiber intake helps to control appetite and keep you feeling fuller throughout the day.
Many high fiber foods are high in bulk but low in calories, so you can eat a fairly large amount while still keeping the total calories under control.
One of the other benefits of fiber is that it slows down the rate of gastric emptying, and this also keeps you feeling full for longer.
How much fiber should you eat per day?
A good guideline is to consume 14 grams of fiber for every 1000 calories ingested. This will equal out to 30-45 grams of fiber for a 2000-3000 calorie diet.
The minimum fiber intake I’d recommend would be 20 grams daily, and the maximum would be 60 unless you have a very high carb intake exceeding 500 grams.
Going too high on fiber intake can actually have negative effects, such as malabsorption of certain nutrients as well as gas/bloating/constipation.
Nutrition And Wellness
But for quite a few of us, a healthy diet is not always followed on a regular basis, if at all.
You must remember that you have to do without all the junk food if you want to follow a healthy diet plan.
How To Cleanse The Body Of Toxins From Poor Nutrition
These are diets that start off with fast results and long term ability to keep off weight. Also, pay attention to the carbohydrates and sugar counts. In fact presently there are now a lot of diet schemes and weight loss medicines available.
Although the usual suspects in weight gain are poor choices, bad habits, wrong thinking, over-feeding, and so on, there are certain underlying medical issues that can pack up on weight and prevent weight loss.
When it comes to nutrition, dessert can be one of the hardest meals, but a lot of people forget about fruit, which makes for a healthy and smart dessert choice. If fruits aren’t your thing, try making it into a smoothie or making fruit muffins or even try something like sherbet to satisfy your sweet craving without sacrificing nutrition.
One must avoid the intake of both fat and sugar in their diet. This can be accomplished by keeping oneself away from consuming soft drinks. Also one must avoid eating at a fast food, since it may increase your fat and sodium content greatly.lessen or eliminate soda consumption, as it may help greatly in one’s weight loss program. Add chili pepper sauce to your food habit, since they increase your metabolism rate to give you more energy while at the same time helping you to get rid of more calories. Also include whole grains in your food diet. They have lot of good things in them which will help you to lose a few pounds.
At the core of a healthy diet is making wise choices from the group of foods available in your area. Helping us in this matter, the U.S. Department of Agriculture recommends that each individual should follow a four-tiered food guide pyramid.
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…
Record your progress when you are trying to lose weight. Keep track of your weight on a daily basis and it will remind you of your goals. Regular weigh ins will help motivate you to achieve your goals quickly.
It is evident that nature has a delicate balance and it is up to humans to maintain that balance in order to have a healthy life. Without a healthy life a person can develop many diseases that will not only decrease the life expectancy but will also make life painful and tough due to many diseases and conditions. Thus, it is beneficial to have a healthy body that is in the best shape.
Now, recent studies show that nutrition actually helps fight cancer as well! One healthy and delicious breakfast option is an omelet. Thus, if we want a healthy body, it becomes obvious that good nutrition is important.
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