An excellent
way to lose weight is by substituting foods like potato chips
with fiber rich crackers. High fiber diets are associated with
weight loss for three reasons. Because most fiber-like foods
usually necessitate more mastication, it enables the body to
signal when satisfaction is achieved to the brain. As a result,
the dieter is less apt to overeat.
Moreover, high-fiber diet have a tendency of
lingering longer making the dieter feel full for a longer period
of time. Additionally, high-fiber diets are more prone to contain
less calories or are deemed as less "energy dense"
in similar volumes of fatty foods.
Nevertheless, everyone needs more fiber in
their diet. The best foods to choose from include the following,
fruits, raw or cooked vegetables, peas, dried beans, and whole-grain
products. As a basic rule of thumb, processed or refined foods
generally contain a lower ratio of fiber content.
For example, the following foods are considered
processed or refined: white bread, non-whole-grain cereals,
pasta, fruit juice, certain pre-packaged and frozen foods. The
reason processed and refined foods have less fiber is that the
refining process eradicates the outer coat from various fiber
foods (grains, fruits, vegetables) which inevitably reduces
the fiber content.
Regardless, of weight goals, fiber is recommended
for all individuals. Based on the recommendations of the National
Academy of Sciences' Institute of Medicine, daily adults should
consume the following amounts of fiber: women under 50 - 25
grams, women over 50 grams - 21 grams, men under 50 - 38 grams
and men over 50 - 30 grams.
Here is a basic overview of foods that contain
good sources of fiber:
? Apple (medium with skin 3.3)
? Oat bran muffin (medium 5.2)
? Broccoli(boiled 1 cup 5.1)
? Brown rice, cooked (1 cup 3.5)
? Whole-wheat spaghetti (1 cup 6.3)
? Oatmeal, instant regular or quick (cooked, 1 cup 4.)
? Popcorn, air-popped, 2 cups 2.4
? Split peas, cooked (1 cup 16.3)
? Green beans(cooked, 1 cup 4.0)
? Red kidney beans (boiled, 1 cup 13.1)
? Raspberries (raw, 1 cup 8.0)
? Whole-wheat bread (one slice 1.9) |
