Why and How to Increase Your Fiber Intake for Weight Loss and Good Health

ByDr. PJ Prakash

Fiber is composed of a variety of dietary materials that are either soluble or insoluble in boiling water. Fiber is neither digested nor absorbed in the small intestine, but is fermented by bacteria in the colon. It is essential for normal bowel function. Adequate fiber prevents constipation, diverticular disease of the colon, and hemorrhoids. Consumption of diets adequate in fiber may prevent a variety of conditions including obesity, diabetes, gallstones, coronary artery disease, or colon cancer.

There are two main types of dietary fibers:

1. Soluble - readily fermented in the colon into gases and physiologically active byproducts. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract.

2. Insoluble - metabolically inert, absorbing water as it moves through the digestive system, easing defecation. Insoluble fiber has bulking action and is not fermented.

How much Fiber do I need?

Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20-35 grams per day, but the average American's daily intake is only 12-18 grams.

High Fiber Foods

Foods that are rich in dietary fiber include whole grains (particularly the bran portions), legumes, and some fruits and vegetables. Most foods contain mixtures of both insoluble and soluble fiber. Examples of foods rich in insoluble fiber are wheat bran, nuts and barley. Soluble fiber is found in oat bran, melons, and dried fruits. Beans are good sources of both types.

Low Fiber Foods

Processed meats, burgers, fries, donuts, hot dogs, sausage, and cold cuts are low in fiber content and high in fat. A diet high in fat and low in fiber tends to increase body weight, internal fat, and hamper body's ability to eliminate fats and toxins. Such diet also results in gastric problems, such as constipation.

Fiber and Weight Loss

Dietary fiber has a tendency of binding fat coming from the food, more like a fat sponge. Since most of the fiber from the foods is not absorbed, the fiber along with its bound fat is eliminated from the body. This process helps to lower blood fat and cholesterol levels. A good amount of fiber intake also control hunger by giving a feeling of fullness, and thereby reducing extra food intake. Dietary fiber as such is important for good health, it is particularly important for people trying to lose weight naturally. However, it is important to drink adequate amount of water when increasing your dietary fiber intake to avoid constipation. An appropriate amount of these two normalizes bowel movements.

Dr. PJ Prakash holds a Ph.D. in Human Nutrition from the University of Rhode Island (U.S.A.). He previously worked as a Nutrition Researcher at the USDA Human Nutrition Research Center on Aging at Tufts University, Boston where he published several research papers in prestigious nutrition journals. Currently, he is a nutrition consultant and personal weight loss coach and also a freelance writer in the field of human nutrition. You may obtain a "FREE 10-Step Weight Loss eCourse" on his website http://www.MyNutritionRegimen.com

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Health and Fitness: Weight-Loss
Dr. PJ Prakash

Email Address:SubscribeWeight Loss Article FeedFind More ArticlesSearchSimilar ArticlesFiber in Weight LossWeight Loss - 8 Ways to Lose Your WeightWeight Loss - How Do I Achieve It?The High Fiber Food Path to Lower WeightEat Fiber For Weight Loss and ManagementWeight Loss Fiber Foods May Save a Life - YoursFiber and Its Importance to Weight Loss3 Tips on How to Lose Weight For Your Best Friend's WeddingMore Fiber in Your Diet Can Help Weight LossChoosing The Right Weight Loss Program For YouRecent Articles3 RIDICULOUSLY Easy Weight Loss Tips That Can Have You Losing Weight Every Single Day!How To Stay Motivated For Weight Loss: Don't Stop, Look or ListenHow To Reach Your Weight Goals: 7 Tips That Helped Me Write A Novel7 Days to Weight-Loss and a Healthier LifestyleRevealed - Four Secrets That You Didn't Know About The Truth About AbsRevealed - How To Use The Truth About Abs Program to Lose Post Christmas Belly Fat FastTop 7 Diet Mistakes that Healthy Eaters Make that Increase Belly FatHow to Tackle Your Baby Weight - Exercise Advice for New MumsI Need Help Losing Weight - There's No Magic PillWhat Diet Is Best for Me?Submitted On January 31, 2012. Viewed 11 times. Word count: 425.

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How Do You Increase Your Metabolism? 2 Quick Tips

BySteve Dooley

How do you increase your metabolism unless you understand how to do it? The fact is you will discover a number of ways to increase your calorie burning. Adhere to these tips, and you will probably find your self looking and feeling better. You'll be on the road to evolving into the super-lean human being you've always aspired to become.

Before you even think about every detail and techniques of speeding up your metabolism you need to have already reached an unreserved decision to become healthier and shed pounds. You also need to set SMART objectives for your weight-loss. If you don't have an incredibly clear reason and awareness of precisely where you are heading on your weight loss program you won't have the willpower needed to properly apply the techniques for boosting your metabolism. It all starts out in your mind.

How To Make Your Metabolism Faster

With that little note taken care of let's move on to answering the main issue "How Do You Increase Your Metabolism?" There are a couple of methods to lose weight. The two particular things you totally have to do are exercise and calorie restriction. This looks really basic, but there are actually countless numbers out there who are trying fraudulent diets hoping that diet alone is certain to get them looking like Jillian Michaels. Not true. You can lose fat with only diet, but the truth is will lose some lean body mass in the act. This decreases your rate of metabolism which in turn decreases your day-to-day caloric allowance. That means you will need to consume less in order to maintain your current weight. If you choose to return to eating the amount you did prior to the diet program you will definitely get more fat than when you started off.

How Do You Increase Your Metabolism then?

The first thing you have to do to raise your rate of metabolism is get off the couch and start exercising. It is irrelevant what you do, just accomplish something. You can dream up an infinite number of excuses for not training.

Go for a run or climb some bleachers.

If you really are working 10-12-hr days at a desk job you can actually raise you metabolism by exercising. Park your car in the furthest stall from the office. Rather than take the elevator climb up the 5-flights of stairs to get there.

How To Raise Your Metabolism Through Caloric restriction...

So we've addressed working out making your calorie burning super fast. What about diet? Can we feed on certain items that'll get us burning fat faster? Totally. There are actually several things you may consume that will get you losing more kilocalories simply by consuming them.

Mixed greens are a great way to raise your metabolism. When you eat mixed-salad-greens your body essentially necessitates more kilocalories to digest and metabolize it than the salad consists of! My favorite type of salad-green is leafy green spinach. Not only does it raise you metabolic rate, but it contains tons of strong vitamins and minerals to help keep you healthy...a real power food. Just try not to put some high-calorie salad dressing on your greens. Many do this and eliminate any favorable fat burning benefits from feeding on the salad to begin with!

Looking for even more ways to increase your metabolism?

Then I suggest you check this out: Get Lean Fast

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Steve Dooley

Email Address:SubscribeWeight Loss Article FeedFind More ArticlesSearchSimilar ArticlesHow to Rev Up Your MetabolismHow To Instantly Boost Your MetabolismHow Can I Increase My Metabolism Quickly?Using Interval Training to Get Fit and Get Lean - A Basic Introduction and Sample WorkoutHow to Speed Up Your Metabolism to Lose Weight Fast and EasyBoost Your Metabolism - Important Things You May Not Know6 Things You Can Do to Lose Weight FasterHow to Get Abs Faster Than Anyone ElseHow Can I Increase Metabolism and Burn FatHow Can I Increase My Metabolism?Recent ArticlesShould I Weigh Myself? Three Tips For SuccessHow To Lose Weight Fast - Why Should You Exercise Less But With More IntensityDon't Diet, Change Your LifestyleHow to Get Rid of Muffin Top FatThe GERD Diet: Food and LifestyleWhat If You Can't Lose Weight? Try The FollowingSimple Steps to Get Rid of Your Excessive-Weight ProblemsSimple Ways to Transform the Belly Bulge Into Fine AbsCost Of Vegan Diet - May Be Worth It No Matter What The CostWhy You Can't Lose Weight: Is It "A Perfect Storm" or "The Diet Matrix"?Submitted On January 31, 2012. Viewed 20 times. Word count: 549.

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Foods That Increase Metabolism Naturally - Find Out Exactly How To Lose Weight The Natural Way!

   by Jim M. Smithin Health / Weight Loss    (submitted 2012-01-27)

Do you want to lose weight fast without getting hungry? Then you are at the right place. In this article you are going to discover the 6 foods that can help you burn fat:

* Wholemeal bread: usually people who are on a diet try to avoid eating bread. If however you eat the right kind of bread, you might lose weight.
A combination of complex carbohydrates and fiber can help you keep your sugar levels stable. What you need to know is that when glucose levels rise significantly in the blood, the body secretes a hormone, called insulin, which helps the body to bring down blood sugar levels. Insulin, however, also has another effect: it gives a signal to the body to store fat and in order to do this, the body slows down metabolism. So we need to eat foods that prevent the continuous secretion of insulin, such as wholemeal bread.

* Green tea: it contains antioxidants called catechins, which seems to increase fat loss. Research shows that people who consumed green tea lost more fat from the abdomen than those who drank only water. Of course for this to work, you need to drink at least 5 cups a day.

* Tuna: apart from being an excellent source of protein, tuna can also affect the levels of the hormone leptin in the blood. Low levels of leptin are associated with a faster metabolism, according to studies made in laboratory animals. Researchers from the University of Wisconsin found that mice that had low levels of leptin in the blood burned fat more efficiently than the ones that had high levels of leptin. Try to eat tuna or salmon at least twice a week.

* Water: water does not burn fat, but its absence will reduce your metabolic rate. Evidence shows that even mild dehydration slows down the metabolism. For this reason you need to drink at least 8 glasses per day, if you want to lose weight.

* Sardines and fish oil: French researchers found that people who replace six grams of fat (about 1 tablespoon of butter) with 6 grams of fish oil, lost 2 pounds in 12 weeks without changing anything else in their diet.

* Pistachios: recent research shows that they reduce appetite without raising blood sugar levels. In addition, a U.S. study showed that people who included nuts in their diet did not gain weight, and they saw a reduction in the levels of triglycerides in their blood. Nuts contain monounsaturated fatty acids, which appear to reduce stomach weight. Furthermore, they are a good source of protein and a combination of protein and fats is the ideal way to increase satiety.

This is the #1 method to BURN FAT FAST! Just Click Here! About the Author

John M. Smith writes for Tips For Healthy Life,
a blog dedicated on helping you improve your health.
and treat various health problems.

Jim M. Smith

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Two 60 Second Weight Loss Tricks To Increase How Fast You Lose Weight Every Day!

ByAvy Barnes

Got 2 minutes to spare first thing in the morning? Then you got 2 minutes to increase the rate of how fast you'll lose weight each and every day! If you got 2 minutes to read this article here, then I would like to share with you 2 weight loss tricks I did (and still do by the way) that will cause you to increase your bodies fat burning ability... and they only take 60 seconds each to do!

You see, as soon as you awake, your bodies metabolism is at a slow running pace. Therefore, it is extremely beneficial that the moment you awake in the morning that you do things that will jump start your metabolism for the day. This way you'll effectively lose more pounds of body fat... right from the get-go!

Here are 2 60 second ways to jump start your metabolism first thing in the morning...

Liquid Ignite Your Metabolism!

To boost your metabolism by 20% for up to 90 minutes, I recommend that you drink at least 16 ounces of fresh cold water when you awake in the morning! This is incredibly simple to do... it only takes 60 seconds or less... and you will be doing your body good! This is also a great way to motivate yourself to drink more water for the rest of the day!

SHOCK Your Metabolism!

No, I don't mean with jumper cables (lol)! Another one minute trick you can do to boost your metabolism as soon as you get up is to do a 60 second high intensity body-weight exercise. This could be something such as running in place with high knees (this will REALLY get your heart rate running), you could do jumping jacks, mountain climbers, and more.

Come on... this is TOO easy! All you do is roll out of bed, do a quick 60 second workout and then drink a 16 ounce cup of fresh cold water, and you'll get your metabolism running pretty strong first thing in the morning! The benefit of that is that you'll burn more calories, you'll be more motivated to do more healthy things throughout the day since you started your day off right, and you'll have more energy in the morning... and all you need to get that is 2 freaking minutes!

Now after jump starting your metabolism, you of course want to do things to ensure it STAYS running strong throughout the whole day so that you'll lose weight like crazy. And the best things I recommend you do are continuing drinking more water (which I recommend at least 1/2 your body-weight in ounces of fresh water), eating 4-6 small meals a day, doing a full high intensity (or interval) cardio workout, building lean muscle, and going on a diet designed to raise your metabolic rate.

And if you want to EASILY Melt Away Fat FAST and permanently lose 9 pounds every 11 days, then I highly recommend the "calorie shifting diet" from Fat Loss 4 Idiots...

I lost an amazing 52 lbs. of fat in 2 months (plus flattened my belly) using this popular online fat loss program... and it all has stayed off FOR GOOD! It works extraordinarily well and easily because it naturally raises your metabolism by having you eat REAL FOOD!

>> Click www.FatLossIn11Days.info, and on the next page, you'll see my official review and personal testimonial, other testimonials, and more.

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Health and Fitness: Weight-Loss
Avy Barnes

Email Address:SubscribeWeight Loss Article FeedFind More ArticlesSearchSimilar ArticlesWeight Loss Tricks!Fat Loss TricksFat Loss Tips - 3 Quick Weight Loss Tricks That Work for Permanent PurposesWant To Lose Belly Fat Extremely Fast? Here Are 3 Easy Fat Loss Tricks That Helped Me Tremendously!Weight Loss Tricks - How to "Cheat" Weight Loss by Doing it the Easy Way!Best Ways to Help Lose Weight - Tips, Tricks, and Techniques That Get Fast Results!Fast Weight Loss Tricks - Try These 3 Easy But Extremely Powerful Tricks For Losing Pounds Very FastWeight Loss Tips - Never Do This If You Want to Cure Obesity Using Weight Loss Tricks!4 Simple Weight Loss Tricks to Put You Back in ShapeStrength Training For Fat Loss - Does Strength Training Help You Lose Fat?Recent ArticlesThe Best Weight Loss Plan - Eliminating Sugar and Refined Carbohydrates From Your DietThe Ultimate Nutritional Diet Plan to Lose WeightHow to Lose Weight in a Healthy and All-Natural WayLifestyle Fitness Coaching - How to Get Past the Hurdle and Jump Start Your Weight Loss3 Reasons Lifting Weights Works Better Than Cardio for Fat Loss - Especially For Women!Burn Belly Fat and Other Tricks to Look More AttractiveGet Your Figure Back With These Weight Loss TipsReach a Healthy Weight by Eliminating Your Challenges One by OneLose Weight Quickly With These 5 Great IdeasYour Weight Increases Your Blood PressureSubmitted On January 23, 2012. Viewed 22 times. Word count: 470.

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