How To Lose Weight » Diet

Benefits Of High Fiber Diet

admin — Thu, 18 Jun 2009 11:02:22 +0000

A high fiber diet is a popular choice amongst health conscious individuals these days because of the possible benefits and advantages that it can give you. A high fiber diet usually contains food with high fiber. Fibers are undigested carbohydrates. Our enzymes are unable to break them down and therefore fibers are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. A good percentage of people still does not consume enough and are putting them in danger. In this topic let's see the "Benefits of High Fiber Diet" and involvement of high fiber in your daily routine to fight against many diseases.

Fiber falls into two general categories:

1. Water-soluble: Found mostly in oats, fruits and legumes.

2. Water insoluble: Found mostly in grains and vegetables.

As each type of fiber has different benefits, most people on high fiber diets are advised to increase their intake of foods that features both soluble and insoluble fiber.

BENEFITS:

According to recent research a high fiber diet benefits the heart. Grains like oatmeal, barley and brown rise help to lower the risk of blocked arteries, heart attacks and strokes. Fiber and other nutrients in whole grains help to lower cholesterol, blood sugar and insulin levels. They also improve blood vessel function and reduce circulatory system inflammation.

Recent findings also show that high fiber diets are also beneficial for certain gastrointestinal conditions. Fiber slows the movement of food and acidic fluid from the stomach to the intestines. This helps people with duodenal ulcers by reducing the exposure of stomach acids to small intestine.

A high fiber diet helps waste material to pass through your system. A huge concern for most individuals today is body wastes are not fully cleared. If this condition arises then chances of cancer cells to take hold and multiply increase. Shortly we can say high fiber diet benefits in the fight against colon cancer.

In addition to reducing the risk of certain chronic diseases high fiber diets have other benefits too. Fiber fills the stomach and there by reduces the appetite. Thus high fiber diets protect against obesity. So include more fiber in your diet to reduce the risk of obesity related diseases.

Whole wheat breads, wheat bran, rye, whole grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin are fully loaded with fiber. By including these fiber foods you can prevent constipation. As fiber passes through the body largely intact, soaking up water like a sponge and adds bulk and softness to the stool. This not only prevents constipation but also speeds the rate at which the food goes through your system.

Oats, oat bran, beans, peas, rice bran, citrus fruits, strawberries and apple pulp are full of soluble fiber. As soluble fiber passes through the digestive system it binds to dietary cholesterol and helps the body to eliminate it.

Fiber diet benefits type 2 diabetes patients too. Vascular inflammation is common in type 2 diabetes. Hence these patients should eat more whole grain products and cereal fiber to reduce the risk of inflammation.

CONCLUSION:

Did you ever imagine the "Benefits of High Fiber Diet" can create wonders in your life? So if possible eat fiber filled whole fruits instead of drinking fiber less fruit juices. Eat more fiber; you have come to know why fiber diet is so good for your health? To receive the greatest health benefit, eat a wide variety of high fiber foods.

10 Foods to Buy On Low Carbohydrate Diet

admin — Thu, 18 Jun 2009 10:57:41 +0000

Foods to buy on low carbohydrate diet are not as simple as it looks to be. Diet is often a scary word, because it usually means withdrawal of certain foods. But there is a healthier and easier alternative that helps you to eat foods you love, yes, and the low carbohydrate diet.

The only diet that strikes at the real cause of obesity, high cholesterol, high blood pressure, and type 2-diabetes is the low carbohydrate way of life. Plus, there are plenty of low carbohydrate alternatives that taste just like foods you aren't allowed to eat. So, now you can eat everything not anything!

Now, you have made up your mind and eager to know the foods to buy on low carbohydrate diet. Well, searching for all natural low carbohydrate foods is like searching for fresh air in this polluted world. Many of the products available are not natural, so here is a list of fresh natural foods that you can experience for overall health and fitness.

(1) Lets start shopping, first of all if you like eating non-vegetarian foods buy meats, poultry, eggs, fish and most shellfish as they contains practically no carbohydrates. Avoid processed meats as they are often cured with sugar. Try to avoid meat and fish products cured with nitrates, which are known as carcinogens.

(2) Lettuce, spinach, mushrooms; cucumber, peppers, celery and other leafy greens are the best in my list because they offer some of the highest quality nutrition for a more natural low carbohydrate diet. These leafy green vegetables are high in phytonutrients and provide a good source of fiber.

(3) Green beans are among the good foods to buy on low carbohydrate diet. While black beans, red bean, and Lima beans pack almost 30 grams of carbohydrates into a serving, green beans weigh only 5 grams of carbohydrates.

(4) Breads, pasta, and other starchy foods made with white flour are banned on a low carbohydrate diet. But, still you can buy a slice of low carbohydrate Atkins bread or Joseph's lavish bread and enjoy the taste of bread. These breads are healthy with no cholesterol and contain 3 healthy ingredients; flax, oat bran and whole wheat, which may help, protect your heart, while losing weight.

(5) Broccoli and tomatoes are other healthy members of my natural, low carbohydrate food list. Both tomatoes and broccoli are very much known for their cancer fighting qualities. Add to that broccoli sprouts may cut the risk of stroke, high blood pressure and cardiovascular disease.

(6) Green peas, snow peas, and sugar snap peas are relatively low in carbohydrates with so many flavors. You can enjoy peas and stay in your diet plan with only 10 grams of carbohydrates per serving, plus it contains fiber, which is also important.

(7) Everyone likes to eat cheese, so you can consume 3-4 ounces daily of firm, soft and semi soft aged cheeses including cheddar, mozzarella, Swiss, Gouda, and cow, sheep and goat cheese. Imitation cheese products are not allowed; so don't buy these cheese products. One of my favorite foods is a smoked salmon filled with brie cheese and cucumber slices.

(8) Don't be surprised if I ask you to buy coconut oil as it has been proved that coconut oil when consumed on a daily basis can speed up metabolism and can make a difference in weight loss success. Though you can buy olive oil or other good vegetable oil I recommend you to buy coconut oil as it will benefit you in many ways.

(9) Foods to buy on low carbohydrate diet must be low Glycemic index foods such as high-fiber grains and most fruits and vegetables. These foods keep your blood sugar and insulin levels steady and may help people trying to control their weight because steady blood sugar can delay hunger.

(10) You cannot forget to buy bean sprouts, as they are perfect for salads in Chinese food. Even a low carbohydrate diet will allow you to eat bean sprouts as they provide vitamins A, B, C and E, as well as iron, calcium and phosphorus.

Well, these are the 10 foods to buy on low carbohydrate diet. Anybody can be successful by eating these foods and the greatest thing of all is you're not required to exercise. Many people switch to a low carbohydrate diet simply because they don't have enough time to exercise. Still, I recommend you to add some simple activities like walking, swimming, etc. Have confidence in me; you're about to make a positive change in your life.

7 Low Carbohydrate Snacks That You Can Carry Around

admin — Thu, 18 Jun 2009 10:57:16 +0000

What are the low carbohydrate snacks that you can carry when you are out? In the present times, people have become so choosy and very calorie conscious about eating food.

Maintaining a low carbohydrate diet can be difficult when you are hungry and dinner is hours away. At the same time if you are away from home it becomes more difficult. Often, you can easily find chips, candy, or other carbohydrate loaded snacks. Unfortunately such snacks will not keep the hungrier away until the next mealtime. Keep reading as you'll get the perfect solution in such situations.

The market is offering plenty of low carbohydrate snacks today, but sadly not all of them are healthy. Many a time, alcohol sugar is used in the preparation which sometimes makes digestion difficult, thus giving rise to gas problem. Ideally, a low carbohydrate snack should have protein, healthy fat and some fiber. Are you confused? Just carry one or some of these healthy snacks the next time when you are out, and you will never have to risk spoiling your diet again.

* Pack a handful of un-shelled peanuts in a zip closed plastic sandwich bag for an anytime snack. The shelling of the peanuts will help you slow down your consumption, and make you work for your snack. Experience it yourself and you will be delighted.

* Soy Beanits deserve a place in your food store as they have a taste similar to peanuts- nutty, clean, crisp and tasty. They are much lower in fat and are made from soybeans and a little soybean oil. Pack it in a plastic bag or carry them whenever you're out.

* Keto classic corn tortilla chips have a just sweet enough taste enveloped in a light powder of real sea salt. One bite of a keto chip and you will think you've arrived in low carbohydrate snacks heaven.

* You can make cake and biscuits by substituting Soya flour, Soya bran and ground almonds for wheat flour and sweetener for sugar. Chocolates can also be made by mixing artificial sweetener and cocoa powder into unsalted butter, dip nuts and then set in the freezer. Is cake, biscuits or chocolates difficult to carry around?

* Spicy walnuts can make up for an afternoon snack, so just pack a small handful of the nuts in a plastic sandwich bag for a fabulous spicy snack. Make your own spicy walnuts by spreading walnut halves on a plate and spray them lightly with a vegetable oil spray. Sprinkle the nuts with your favorite natural seasoning mix and let the nuts air dry and store in a sealed container, ready to pack.

* Dry roasted pumpkin seeds with natural seasonings (Pumpkorn) are the alternative low carbohydrate snacks that tastes at least as good as peanuts, popcorn, potato chips, corn chips. Pumpkorn is healthy and ideal for high protein, low carbohydrate diets.

* For a filling, Mediterranean style snack, serve a portion of hummus in a covered plastic container. Load a layer of fresh red or green pepper slices on top and pack the container in a lunch bag to snack around during your busy day. The pepper slices can be used to scoop up the hummus when you are ready to snack.

Making low carbohydrate snacks interesting is important if low carbohydrate diet plan is going to be permanent way of life for you. Once you know the tricks or have lost your sugar addiction you would not even feel that low carbohydrate versions are that difficult to follow. Hope you enjoyed my low carbohydrate snacks and now it is your turn to follow them or carry them in your snack bag for your snacking convenience.