A healthy diet is a balance of good nutrition, calories, vitamins, and fiber. Fiber by definition is the part of plant foods that is not digestible but necessary for us because it moves foods through our digestive system. Our daily fiber requirement is 25-30 grams. An average person gets only 5-8 dietary grams of fiber in a day. This article will show you how easy it is to add fiber to your diet.

Low fiber diets increase the risk of disease including colon cancer, obesity, heart disease, and diabetes. Other health issues you may experience are hemorrhoids, irritable bowel syndrome, diverticular disease, high cholesterol, weight gain.Just by making a few changes in your diet you can help to eliminate the possibility of these problems.

Obesity or being over weight is less likely when your diet includes the right amount of fiber for two reasons. Fiber fills you up and the process of normal healthy digestion burns up calories. This is why fiber rich diets are a key to weight loss success.

Increasing fiber in your diet is easy. Most fruits, beans, vegetables, whole grains, nuts, berries, and dried fruits are fiber rich foods. Substituting fresh fruit, veggies, dried fruit, or nuts in place of a high calorie packed snack is a smart way to improve your diet. Replace white bread with a loaf made of whole grains and do the same with pasta and white rice. You may be pleasantly surprised how tasty wheat pasta and brown rice are. Another good idea is selecting fresh fruit over juice because it has more fiber and fewer calories.

There are two types of fiber. Soluble fiber dissolves in water forming a gel-like substance helping to lower blood cholesterol and glucose levels. Foods with this type of fiber include oats, peas, beans, apples, citrus fruits, carrots, and psyllium seed husk which is an ingredient often found in high fiber breakfast cereals. Insoluble fiber does not break down and is roughage increasing stool bulk that moves material through the digestive system. Foods containing this fiber are whole wheat flour, wheat bran, nuts, and many vegetables.

Examples of Fiber Rich Foods :

Fruits- oranges, cherries, apples & pears w/ skins, tomatoes w/ skins, and bananas

Dried fruits- figs, apricots, dates, raisins, and prunes

Vegetables- onions, cauliflower, broccoli, sweet corn, carrots, spinach, kale, beet greens, collard, baked potatoes with skin, green beans, canned & fresh pumpkin, brussels sprouts, artichokes, zucchini, celery, sweet potatoes, and turnip greens.

Dieting for Weight Loss

Hi MarthaMorrison,
Or is your name Samantha Lovely? (From your signature)
".allow me to introduce myself...

Hi, my name is Samantha Lovely and not so long ago, I was seriously overweight.

When guys referred to me, they often called me a "Sam, big girl Sam." No, I wasn't just a woman to them. I was a "Big Girl." The kind you "don't" take home to Momma."

The Polynesians love fat females!!

Just mucking around Martha, but seriously there is a new weight loss craze started almost daily in the good old USA and then they export it all over the world, you would think by now people would have woken up to it but no they still spend big on rubbish. We have this happening over here in Os on a much smaller scale, at the moment the "Australian Consumers Association's" magazine "Choice" is asking the Therapeutic Goods Administration" to launch a full scale investigation into weight loss programs and advice given by Chemists in Pharmacies, with the intent to prosecute.

Some people abuse the public's confidence in them.

America needs a similar system to get rid of all of the dangerous advice that is being peddled, probably by people with no education in the field. This advice can kill people if they are in a life threatening situation, and desperately need to lose weight.

Cheers

To get rid of overweight most of people prefer some best diets.Before selecting chose the right one,because some diet could give temporary results. Among those " Okinawa Diet " could give best results.

The Okinawa diet is low in calories and fats, and mostly based on fish, vegetables, and rice. The main foods for this diet include vegetables, fruits, whole grains, tofu, soy milk, fish, seafood, red meat, dairy foods, tea, and a lot of water.

Hi there,
Of course you know that the most efficient way to reduce your weight is to combine both a diet and exercises. I could recommend you a healthy diet system. The Qwave system is an easy-to-use online application that allows you to calculate calories consumed, tracks your exercises, workouts, diet, and weight loss. You can also measure your physical workload, daily stress reaction and recovery etc. You can read more on qwave.com

All best,
Rubbie

Researchers have found that fat and thin people can eat roughly the same number of calories, but it seems that the type of food they are eating is different.

There is a very popular theory that goes something like: too much fat makes you fat. This may be right in principle (large amounts of saturated fat in the diet are not healthy), but it's important to remember that some fats are absolutely essential, hence their name: essential fatty acids.

The result of this theory is that women go on low-fat and no-fat diets, which are dangerous. Furthermore, no-fat and low-fat food tends to be high in sugar and salt, which is required to make it palatable. This is the type of thing that makes you fat. In fact, it's sugar and other foods that are 'fast-releasing' that will encourage weight gain, and here's why:

The speed with which a food increases blood sugar (in other words, whether it is 'fast-releasing' or 'slow-releasing') determines whether or not it will cause you to gain weight. If your blood sugar levels rise very quickly your body has to secrete more insulin in order to control it.

Every time you eat, your body has a choice: it can either burn that food as energy or store it as fat. Researchers have found that high insulin levels cause you not only to change your food into fat, but they also prevent your body from breaking down previously stored fat.

These fast-releasing foods include anything that contains sugar and refined flour, such as cakes, biscuits, pastries, and other 'treats'.

If you crave sweet or starchy foods, feel tired during the afternoon, light-headed, dizzy or shaky if you miss a meal or wake up feeling tired after a full night's sleep, then your blood sugar levels are probably fluctuating too much.

Hi Shane,
I think your pretty much on the ball there with this post but I would like to know where you found that absolute value for fat loss, I can't remember ever seeing that before can you post the link please. A slight correction here if I dare, there is 28.4 grms to the oz, 16 ozs to the pound, 454.4 grms to the pound and 908.8 grms to 2 lb. This is a good post Shane and your quite right crackpots are developing new diets every week and they don't work, every prisoner of war will tell you that calorie restriction makes you lose weight.

Cheers

I ate whole grains and a few soup, orange juice (freshly squeeze) three times a day, for the entire month. add some cardio and I lose 30 lbs. that's from 200lbs going down to 170 lbs. just right for my BMI. it was hell at first, but now I'm happy and more alive than I'm overweight (ie: always feel tired, sleepy, etc).

Thanks for the information.

A healthy diet is a balance of good nutrition, calories, vitamins, and fiber. Fiber by definition is the part of plant foods that is not digestible but necessary for us because it moves foods through our digestive system. Our daily fiber requirement is 25-30 grams. An average person gets only 5-8 dietary grams of fiber in a day. This article will show you how easy it is to add fiber to your diet.

Hi Friend's
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Gud Luck.

Hi ,

Yes I agree with you.
thank's for sharing nice information.

There are many differences between weight loss programs and offers and "some important questions you must ask before choosing a weight loss program" are listed in the following article "How to choose the best Weight Loss Programs"
http://www.healthcastle.com/weightloss_programs.shtml
Enjoy the read,
Tracey

Foods with this type of fiber include oats, peas, beans, apples, citrus fruits, carrots, and psyllium seed husk which is an ingredient often found in high fiber breakfast cereals. Insoluble fiber does not break down and is roughage increasing stool bulk that moves material through the digestive system. Foods containing this fiber are whole wheat flour, wheat bran, nuts, and many vegetables.

If you are currently suffering from a disease, taking medication or are hypoglycemic, you should consult a
qualified health professional first before starting any diet program.

Best regards!