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Weight Loss with Fiber

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By Number 1 Diet Plan

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)

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The weight loss formulas, menus and exercise tips and programs presented on this website are intended as a guideline. Consult your physician before starting this or any weight loss/exercise program. Our programs are intended for use by adults only, and should not be used by infants, prepubescent children, or pregnant/lactating women.

The instruction and advise represented herein is not intended as a substitute for medical or other professional counseling or training. As each individual may respond differently, the guidelines contained herein may not be suitable for everyone. the editor and authors disclaim any and all liability of loss in connection with the use of this program.

Individual weight loss will vary and depends on your metabolism and body composition. If you are under the care of a physician for a health problem which requires a special diet you should not be on this plan.