We’re sure that between all the grilled chicken breast, cans of tuna, egg whites and both pre and post workout shakes, you’ve got no time for anything else but protein. Well if you’re looking to get more toned, fiber may just give you an advantage as an appetite suppressant and it’ll also provide you with a multitude of additional health benefits as well.
So How Exactly Does Fiber Help?
First things first, traditionally, foods that contain a significant amount of fiber take longer to eat. They tend to be somewhat chewy and that can give someone the feeling that they’ve eaten more than they really have.
Also, foods high in fiber typically take a longer time to digest, ultimately leaving you with the feeling that you’re full for longer.
And when you consume foods that contain soluble fiber (think mature beans or oatmeal) you’ll be stabilizing your blood sugar as the day progresses. This can also keep you from feeling hungry.
If what you’re looking to achieve is control over your weight, you’d be mistaken to not include more fiber into your diet. Fortunately, to help prevent cancer, diabetes, heart disease and other complications, you won’t have to eat an entire bowl of prunes and lettuce.
Here are a few alternatives that offer you a good source of fiber you may actually enjoy:
Raisin Bran Cereal
Fiber: 7.7 grams (1 cup)
Raisin Bran and all the other bran cereals on shelves everywhere offer you a pretty significant amount of fiber in a relatively small serving size. Besides just eating the cereal with milk, you could perhaps sprinkle some cereal as a topping on some yogurt!
Kidney Beans
Fiber: 5.7 grams (half-cup)
Be careful, the beans you’ll find in your burrito aren’t the type that’ll contribute to weight-management. Neither will the green beans. Look for mature or dried beans (kidney beans and chickpeas) for your source of fiber.
Mixed Vegetables
Fiber: 4 grams (half cup)
To add some variety, go to the frozen foods section and pick yourself up some mixed vegetables. Many of the vegetables you’ll find like beans, corn, etc. have fiber.
Nuts
Fiber: 4.5 grams (2 ounces)
We know how much protein means to a diet, so with nuts and other seeds, you’re essentially getting two for one. As opposed to meat, nuts have a ton of dietary fiber.
Fruit
Fiber: Apple – 5 grams, banana – 3.5 grams, orange – 4.4 grams
Fruits that contain fiber, like bananas, apples, avocados and pears, can be especially beneficial. The skin cannot be discounted either, they’re good sources of fiber as well.
Gradually Adding Fiber to Your Diet
It’s not smart to one day just add a ton of fiber into your diet. It’s recommended that you begin adding it gradually. You can do this by supplementing a meal a day dedicated to good sources of fiber. This could mean adding kidney beans to a salad or a vegetable with your dinner.
Some other ways you can begin adding more fiber would be to supplement white breads with whole wheat bread or start eating oatmeal instead of frosted flakes.
It’s recommended that a grown man should consume somewhere around 38 grams of fiber per day. You shouldn’t over-do it, however you definitely shouldn’t leave fiber on the back burner!
from Official iLoveKickboxing Blog http://bit.ly/1RNjzsH
via IFTTT
No comments:
Post a Comment