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High Fiber Foods For Safe Weight Management

admin — Thu, 07 Jul 2011 12:32:08 +0000

Even if you don’t have an overweight problem, you need to manage your weight on a daily basis lest it gets out of control. And, the best and safest way to do it is to introduce high fiber foods in your daily diet. If you do have a weight problem, you must not look for short cuts or quick-fix remedies, and avoid even thinking of things like gastric bypass, or tummy tuck surgery which can lead to sepsis or scarring

According to 2006 statistics, nearly 200,000 bariatric procedures were done in the United States alone. Doctors will tell you that these extreme measures should be taken as a life saving choice, in order to control increased incidence of cardiovascular disease, elevated cholesterol, high blood pressure and diabetes. These measures should be reserved for individuals suffering from morbid obesity.

It is common sense to exhaust all forms of safe weight loss measures before seeking an invasive solution. The truth is that weight problems occur when you are doing something wrong in your lifestyle. So, it is best to correct that and see the effect. You will realize that mild problems of excess weight can be corrected by a commitment to simple changes in diet and lifestyle.

No matter which method you choose, you must consult your doctor and take his advice on your proposed diet. A dietitian or nutritionist will evaluate what may be needed to achieve the greatest success on your program. A smart diet, moderate exercise, and the use of safe weight loss aides are undoubtedly the safest way to lose weight.

A smart diet includes high fiber foods such as fruits, vegetables and whole grains. Fiber is well known for its benefits to the cardiovascular system. Fiber stimulates a hormone called CCK, which addresses the appetite; it gives you the feeling of fullness so that you automatically eat less and reduce weight. There are two types of fiber, soluble and insoluble. The water-soluble type of fiber provides the greatest benefit for weight loss.

Soluble fiber is found in foods such as fruit pectin, oats, and acacia. As it dissolves in water, it forms a gel by swelling and absorbing water soluble materials such as cholesterol. Then it traps them and escorts them out of the colon. According to recent studies every gram of this soluble fiber flushes out seven calories.
It was Audrey Eyton who first recommended high fiber foods for natural weight loss in her book The F-Plan Diet, in the early 1980s. Now, a well known digestive care nutritionist Brenda Watson calls this “The Fiber Flush Effect,’ in her new book, The Fiber35 Diet. She says that as you increase your consumption of fiber, you naturally eliminate extra calories in your stool.

The daily consumption of 20-35 grams of fiber is recommended by the National Institutes of Health. It is seen that majority of Americans don’t even consume half of that. The daily intake of 35 grams of fiber has the potential of eliminating 245 calories per day, or 7595 calories per month! This means you can lose 2 pounds of weight in a month because you need a deficit of 3,500 calories for a one pound weight loss. This is a safe natural weight loss option, which is neither invasive nor extreme.

Therefore, it is best to try the natural way of losing weight before you think of drastic measures such as surgery

Stomach Diet – Losing Weight Quick – High Protein Food

admin — Wed, 22 Jun 2011 12:32:54 +0000

Stomach Diet

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Finding the right how to lose weight diet can be difficult and frustrating The fact is that many diets fail and people go from diet to diet only to be disappointed again and again. This article will examine the reasons many diets fail and what kind of diets have the greatest likelihood of success. Food is the greatest factor when it comes to weight lossas the food that you consume can either make you thinner or overweight

How High Fiber Foods Work In Favor Of Weight Loss

admin — Mon, 13 Jun 2011 00:32:43 +0000

Despite oodles of advice touting the next best thing in weight loss, one thing remains certain: high-fiber foods can help. In addition to promoting healthy blood sugar levels and even eliminating calories from the foods we eat, fiber interacts with a hormone called cholecystokinin (CCK) to provide some pretty neat benefits to those who want to shed the pounds.

Many people are unaware that the small intestine produces this nifty little hormone that actually increases satiety (the feeling of fullness after a meal). Essentially, CCK is a messenger that tells the body that you are full and that it is time to stop eating. When you eat a diet high in fiber, that fiber helps promote and prolong the elevation of CCK in the blood, which in turn allows you to feel full for longer periods of time.

CCK is a gastrointestinal hormone responsible for stimulating the digestion of fat and protein. It is secreted by the duodenum (the first segment of your small intestine), which then stimulates the release of enzymes from the pancreas and bile from the gallbladder to aid in digestion. In fact, CCK mediates a number of physiological processes.

Among the first scientists to discover the effects of CCK was a team of researchers from the University of California, Davis. They found that women who ate a high-fiber meal released more CCK into their bloodstream than women who ate a low-fiber meal. The same was true of those who ate a high-fat meal as opposed to a low-fat meal. Have you ever noticed that when you eat a lot of fat, as with a big juicy steak, you feel satisfied? That’s because fat releases the same hormone. Those who ate the high-fat and high-fiber meals reported a greater feeling of fullness, which was attributed to higher levels of CCK in their bodies. And what about men?

Another study confirmed that the same results applied to men. A group of male subjects was tested using a high-fiber meal and a low-fiber meal in random order. Both the test meal and the control meal included eggs, bread, jelly, orange juice, milk, and margarine. The high-fiber meal contained white beans, whereas the low-fiber meal contained rice and dry milk. The researchers measured the subjects’ levels of CCK before the meals and then for six hours afterward. Not surprisingly, the results indicated a CCK response that was twice as high after the high-fiber meal as after the low-fiber meal.

So whether you’re set on shedding a few pounds or you simply want to help curb your appetite throughout the day, be sure to stock up on fiber-rich foods such as fruits, vegetables, legumes, whole grains, nuts and seeds. You’ll soon see why a little fiber goes a long way!

Weight Loss Myth Exposed: High Protein and Low Carb Diets are Healthy!

admin — Thu, 12 May 2011 12:33:20 +0000

The reason fad diets never seem to work out is because most of them get people hooked on the idea of losing weight without changing their lifestyle. Taking shortcuts never works when you are trying to lose weight, and people jump from one diet to the next try to avoid the inevitable fact that you can’t eat whatever you want and get away with it.

High protein and low carb diets have been around for a while, but only recently became popular. Why the sudden interest? Probably because most people didn’t know about them until the fat free craze died down. All of sudden, everyone was running around afraid to eat a carbohydrate without getting the facts first.

High protein and low carb diets will make you lose weight quickly, but in a very unhealthy way. Carbohydrates are converted by the body into glucose, which is the optimal fuel for the body. One of the reasons you lose weight on a high protein and low carb diet is that when the body is deprived of glucose from carbs, it must get fuel from fat, which makes you lose weight.

Since you are no longer supplying the body with a steady source of glucose, the body begins using glycogen in the muscles. When glycogen is taken from muscle tissue, water is also released. The quick weight loss experienced is from the breakdown of muscle to get to the glycogen, and the accompanying water release. The more water you lose, the more weight you lose. The downside is dehydration and loss of muscle.

As muscle is lost, you lose strength. Fat and protein fuel, are not as efficient as carbohydrate fuel. Athletes and people on the go will struggle to find energy on this type of diet. You have to either be a couch potato, or willing to give up all the activities you enjoy in life in order to feel fulfilled on this diet.

That’s just the beginning, though. The high animal protein foods recommended for these high protein and low carb diets (red meat, bacon, ham, etc.) contribute to heart disease, immune dysfunction, colon and reproductive cancer, prostate enlargement, arthritis and diabetes to name only a few. Why would anyone want to risk their health in such a way just to lose a few pounds?

And as if all this is not bad enough, animal foods contain substances which are not conducive to good health: growth hormones, antibiotics, and pesticides to name a few. The fact that these programs allow you to eat all you want is not good advice. Never trust a diet that gives you the green light to eat ten pounds of bacon, then says an apple is unhealthy. New diets may be appealing, but you have to use a little common sense too.

On the carbohydrate side of the equation, there are simple carbs (good as in fruits and veggies) and complex”carbs (bad, as in grain products). Good carb foods have soluble fiber that slows the absorption of sugar into the cells, which results in less triglycerides being produced and stored as fat. Fruits and vegetables have high water content foods as compared to animal foods. The more water your food contains, the better.

Despite these concerns, there are healthy and safe ways to lose weight and keep it off without the unbalanced equation of a high protein and low carb diets which affects your health. What you want to do first is forget about the current fads and diets you see on magazine stands and television. They are there to sell you something, and it is not good health.

As an alternative, seek out a credible and proven weight loss program with a focus on cellular nutrition that encourages the importance of eating healthy fruits and vegetables on a daily basis. Soy-based protein meal replacement shakes are the best way to get the nutrition your body needs while allowing you to lose weight. Imagine drinking a 180 calorie shake that privides you with 2,000 calories worth of nutrition. You can easily begin to see how effective it is for losing weight.

Two things high protein and low carb diets won’t provide you with is a personal coach to make sure you get results, and a money back guarantee if it doesn’t work for you. With so many options and fads out there, it is wise to protect yourself in these ways so your efforts do fall to the wayside.

No matter how you chose to lose weight, always remember there are no shortcuts to proper nutrition and keeping your weight off for good. A willingness to lead a healthy lifestyle must be considered and executed. Otherwise you will find yourself jumping from one fad, like the high protein and low carb diets, to the next diet for the rest of your life without seeing successful results.

How to Lose Weight by Eating Colorful Foods

admin — Tue, 10 May 2011 12:32:35 +0000

Most people don’t realize it, but the color of the food (colorful foods) you eat can make the difference between success and failure regarding weight loss and overall heath. The high-calorie, high-fat American diet today consists of bland colored foods that are not healthy for your body. If you can look at your plate in front of you and not see colorful foods, chances are good that you are not eating well enough to lose weight and keep it off for good.

How do you go about getting colorful foods on your plate? The key to designing this type of meal is to load up on a varied selection of fruits and vegetables broken down into seven different color groups. It’s too bad that the Skittles candy corporation is well known for their slogan “Taste the rainbow of flavors,” rather than the natural colorful foods that people should be associating color with.

Colorful foods come from the earth. When you first switch the usual American diet to a diet rich with color, you will lose weight since fruits and vegetables carry fewer calories per bite than breads, cakes and pastries made from refined flour. The color of food is important because the different plant chemicals they represent have different effects on the body. Aside from helping you lose weight, you will also become healthier.

Here is a simple breakdown of the 6 colors you should be adding to your plate, and what each has to offer.

Red / Purple:Includes grapes, red wine, prunes, cranberries, blueberries, blackberries strawberries and red apples. These foods contain powerful antioxidants that reduces the risk of heart disease by inhibiting blood clot formation.

Orange:Includes carrots, mangos, apricots, cantaloupes, pumpkin, squash and sweet potatoes. These provide alpha and beta carotenes.

Orange / Yellow:Includes orange juice, oranges and tangerines, peaches, papayas and nectarines. These provide B-cryptothanxin.

Yellow / Green: Includes spinach, turnip greens, corn, peas, avocado and honeydew melon. These foods contribute to eye health.

Green:Includes broccoli, brussel sprouts, cabbage and kale. These foods stimulate the genes in your liver to turn on the production of enzymes that break down the cancer-causing chemicals in the body.

White / Green:Includes garlic, onions, celery, pears, and white wine. These foods have been shown to have anti-tumor effects.

With all the benefits that come with a colorful foods diet, why is it that so many people opt for the unhealthy colorless foods like french fries and cookies? The answer is simple. We are just conditioned to eat that way. Our selection of foods today is determined by taste, cost and convenience rather than by the careful selection process that helped humans evolved over millions of years. People used to grab a handful of healthy red grapes to get something sweet. Now they grab a fatty donut.

Most vegetables and protein foods contain fat, and all vegetables and fruit contain some sugar, a little protein, and a little fat. Eliminating all fats or sugars from your diet is impossible, but you can control those foods you choose. You can make desirable choices that will help protect your DNA by avoiding obesity and over-nutrition and taking in adequate amounts of colorful foods with phyto-chemicals in fruits and vegetables.

The final ingredient for healthy weight loss that must be consumed is protein. Each pound of lean body mass you have requires one gram of protein per day. In the absence of adequate protein intake, you will lose protein from your muscles. You can get all the protein you need, without the fat, by consuming soy-protein shakes once or twice a day, depending on how much weight you need to lose.

In order to lose weight and keep it off for good, you must be willing to change your eating habits and lead a healthy lifestyle. Otherwise your weight and health will continue to fluctuate until you end up with more health problems than you can imagine. Follow the colorful foods code above and slowly weave it into your diet instead of always choosing bad foods. You’ll soon find that your weight problems will be a thing of the past and you can begin to enjoy life again.

How Does Protein Help Lose Weight?

admin — Sun, 17 Apr 2011 23:46:24 +0000

A high protein diet is often recommended by bodybuilders and nutritionists to help efforts to build muscle and lose fat. It should not be confused with low-carb diets such as the Atkins Diet, which are not calorie-controlled and which often contain large amounts of fat. But how much protein is high?Some people are very “sensitive” to carbohydrates. There’s an unusually large surge in their blood sugar and insulin levels, which may increase fat storage and inhibit enzymes that promote the breakdown of stored body fat. Using a high protein diet is more effective for people who have some levels of carbohydrate intolerance. If you reduce your carbohydrates lets say from 50% to 35-40% then you also have to increase your proteins and healthy fats because your calories might fall into the “starvation zone.” If calories are too low then you lose muscle, no matter how much protein you eat.Most people lose fat very effectively with about 40% carbohydrates, 30-40% protein and 20-30% fat. Sometimes bodybuilders consume up to 50% of their calories from proteins, before entering a competition. But for average people this kind of a diet should be avoided.Protein has the highest “thermic effect” of any food. Thermic effect of food is the increment in energy expenditure above resting metabolic rate due to the cost of processing food for storage and use. It is one of the components of metabolism along with the resting metabolic rate, and the exercise component. This means that it takes a lot of energy for the body has to work harder to digest, process and utilize this nutrient. So protein foods speed up your metabolism.There is also some talk that high protein consumption is bad for the kidneys. There’s no proof that a high-protein intake will cause damage to a healthy kidney. Studies have shown that kidney problems occur only in people with pre-existing kidney disease. Another problem that is linked to high protein consumption is dehydration. Metabolizing protein requires more water than fats or carbohydrates, soit’s extremely important to consume extra water if you increase your protein. When you are on a high protein diet then drink plenty of water.