Weight Loss - The Communicator

Welcome to Life… The information contained within this article is intended for readers who want to expand their knowledge on the benefits obtained in including and eating fibrous foods, as part of their daily intake. It is recommended that before you embark on any diet that you consult with a practitioner trained in Nutritional Medicine or consult with your Doctor. For good health management it is recommended that a balanced diet be adopted to ensure that all nutrients are taken in, regular exercise be included, walking is easy and safe, and a good quality nutritional supplement be taken. Whilst it is comfortable and even healthy for us to have a little fat, it isn’t welcomed when it decides to attach itself to parts of the body that bulge out. And it certainly isn’t welcomed if it affects our general well-being. Apart from not being healthy to be overweight, in the busy lifestyle imposed by our modern society it is important that we eat a balanced diet, get proper exercise and take high- grade nutritional supplements. The Miracle Fat Blocker Foods that block excess fat! It sounds too good to be true, doesn’t it? But believe it or not, they do exist. It isn’t new, yet it can be your best partner in a healthy weight loss plan. The fat blocker I am referring to is fibre, or dietary fibre, as nutritionists call it. Think of Fibre as a broom. Dietary fibre has no nutritional value, yet it is of tremendous importance to a healthy body. It adds bulk and causes wastes to be excreted from the body more quickly. This is essential for sweeping toxins and cholesterol from the intestinal tract before they cause problems. FACT: If you manager to inake at least 25 grams of fibre in your daily diet it can help prevent: High cholesterol, High blood pressure High blood sugar Heart Attack Certain kinds of cancer, particular colon cancer. The twin personalities of fiber: Although fibre is often discussed as if it were a single substance, there are actually two types, soluble and insoluble. Most plant foods contain both types, although they usually have more of one kind than the other. Apples, for example, contain mainly soluble fibre while grains contain more of the insoluble kind. While both types of fibre pass through the intestine without being absorbed that’s where the similarity ends. They act in totally different ways inside the body, and, as a result, they help protect against different conditions. Dr. Harland PhD. Professor of nutrition at Howard University in Washington DC reports that if you have high cholesterol, for example, your doctor may advise you to get slightly more soluble fibre in your diet, which can help lower the amounts of this dangerous substance in your bloodstream. People with a family history of colon cancer, however, may be advised to get more of the insoluble kind, which helps eliminate toxins and cholesterol from the intestinal tract before they can cause problems. The three ways fibre fights fat: Although they act in different ways, soluble and insoluble fibres do combine their talents in the one area that many of us need most: losing weight. Fibre is an incredible powerful tool for controlling weight. Since foods that are high in fibre are very filling, you’ll naturally eat a little less. Plus, when you are eating more fibre-rich foods, you’ll automatically eat less of other fatty foods. “A very important way to lose weight and keep it off is to eat more fibre,” Dr. Harland says. Three specific ways fibre block fat Fibre Controls Fat and Sugar Intake. Fibre-rich diets tend to be low in fats and sugar. Why? Because when you fill up on wholesome, fibrous foods, you have less room for those foods that contribute to fat gain. Fibre helps regulate blood sugar. High-fibre foods require prolonged breakdown and thus release blood sugar more slowly. This action helps prevent dips in blood sugar- dips that can lead to food cravings. A high-fibre diet helps maintain even energy levels throughout the day. Fibre has a fat-binding effect. Although fibre slows down the digestion of protein and carbohydrates, it doesn’t work the same way with dietary fat. In the digestive system, some fibre naturally binds to fats you eat and helps escort them from the body keeping your body from absorbing calories before they can be stored as body fat. Think of fibre as numerous threads, wrapping around each other like a piece of twine while they travel through the intestinal tract tying up calories in the process. Dr. David J. Baer, PhD., of the U.S. Department of Agriculture’s Human Nutrition Research Centre in Beltsville, MD who studied the effect of fiber on 17 people says, “ We estimate that each gram of fibre substituted for simple carbohydrates results in a 7 calorie loss” Here’s the maths. One gram of fibre substituted for a gram of simple carbohydrate results in a 7-calorie loss.  If you double your fibre intake from 13 grams to 26 grams, your body will absorb about 90 fewer calories a day. Over a year, you could easily lose nearly 10 pounds.Take it one better. Boost your daily fiber to 35 grams – the amount Prevention magazine recommends-and you can shed 16 pounds in a year. If you have found that you have experienced a problem in the past with managing a healthy weight loss plan and Discover why you haven’t been able to lose weight. Dr. Strand a leading Doctor in nutrition shares cutting edge medical research that allows you to not only improve your health but also begin “Releasing Fat” Metabolism Stoker Drink 8 glasses of Water a day.  What beverage goes best with foods high in fibre? Water of course. Water is an essential nutrient in any diet, but it’s especially important in a fibre rich one that includes a lot of vegetables and whole grains in order to keep your digestive system working smoothly. Best of all, drinking water is the best way to reduce appetite. Sometimes when you think you’re hungry you may just be thirsty. So when hunger pangs strike, first try drinking a glass of water. How to get it all in.  For best results experts advise getting 25-35 grams of fibre daily, spread out over the day. “To benefit from fibre’s effect of tying up extra calories you should get it at each meal.” Dr. Baer says Here’s an easy way to estimate your intake For every serving of whole grain foods, count 2 grams of fibre For every serving of refined-grain products count 1 gram of fibre For every serving of fruits or vegetables, count 2 grams of fibre For every serving of beans count 5 grams of fibre If, by the end of the day, you’ve had Three serving of vegetables, Two of fruit Three of whole grain foods ● Three of refined-grain foods and One of beans, you’re up to 24 grams of fibre Add a high-fibre breakfast cereal and you have it made. To discover an easy way to Kick Start your Weight Loss Plan… click here and learn about the “Reset Kit”, which comes complete with a DVD. Dr Ray Strand, an expert in nutrition, explains in an easy to understand way how proper nutrition can help you look and feel great. The DVD also has a very easy exercise workout, which youcan follow. Turn off the gas Even though it’s hard to say anything negative about fibre, it does have a downside. Since it isn’t absorbed, it ferments in the intestine often causing gas, says Barbara Harland PhD. “Your intestines will have to get used to it” she says. To get the benefits of fibre without the bloat, she recommends adding it slowly to your diet. Start out for example by eating an extra 5 grams of fibre a day. Then when your body has made the adjustment, add another 5 grams of fiber and give yourself time to get used to that. If you continue this process for several weeks, Dr. Harland says you will get all the fibre you need without the discomfort. Some Fat Blasting Foods Fibre comes wrapped in all sorts of packages, from common fruit and vegetables to more exotic grains and legumes. Some of these foods are easy to add to your diet. Listed below are some of the best fibre-rich foods – all of which you should be able to find your local grocery store. Note all measures quoted are approximates. Product How it Measures up Apples A 5oz apple including skin approx 3 grams of fiber, including .08 of pectin, a soluble fibre. Apricots 3 average size fruits contain 3 grams of fibre Artichokes one medium cooked artichoke Contains more than 6 grams of fibre Avocados Half a fruit container 5 grams of fibre Barley One cup of cooked pearl Barley contains 6 grams of fibre Beans ½ cup: Black eyed peas = 8 grams Chickpeas = 7 grams Kidney beans = 7 grams Lima beans = 7 grams Black beans = 6 grams Berries (low calorie bonus food) ¾ cup: Blackberries = 3.7 grams Strawberries = 3 grams Raspberries = 2.5 grams Blueberries = 1.4 grams Broccoli (low calorie bonus food) ½ cup provides 2 grams of fibre Brown Rice ½ cup contains 2 grams Brussels Sprouts (low calorie bonus food) ½ cup serving 3 grams Bulgur 1 cup cooked bulgur more than 9 grams Carrots (low calorie bonus food) One raw carrot or ½ cup sliced and cooked = 2 grams Cereal one cup of Wheaties or 1/1/4 cup of Cheerios contain 3 grams of fiber Corn Yellow corn has more than 2 grams White variety has more than 4 grams 1 cup of popped corn contains 2 grams Figs three figs approx. 5 grams Flaxseed three tablespoons of seeds contain 3 grams Melon ( low calorie bonus food) Halt a honeydew contains 3 grams of fibre Mushrooms (low calorie bonus food) ½ cup boiled mushrooms contains 1.7 grams of fibre Nuts ½ cup typically contain 1to 2 grams Oats Oat bran contains 2 grams of soluble fiber in ½ cup Oatmeal has 1 gram of soluble fiber in ½ cup. Oranges An orange contains 3 grams of fibre Parsnips One cup of cooked parsnips contains nearly 7 grams of fibre Pears 1 pear contains 4 grams of fibre Peas ½ cup has more than 4 grams of fibre Potatoes One baked potato contains 5 grams of fibre Prunes 5 prunes contain almost 3 grams of fibre Pumpkin ½ cup contains more than 3 grams of fibre Raisins ½ cup contains 4 grams of fibre Rhubarb ½ contains more than 2 grams of fibre Sweet potato ½ cup contains more than 4 grams of fibre Tropical Fruits 1 guava contains 5 grams 1 mango contains almost 6 grams Wheat One slice of whole wheat bread has 2.1 grams of fiber ½ cup of whole-wheat spaghetti has 2.7 grams of fibre Wheat Germ 1/3 cup contains 5 grams of fibre Metabolism Stoker Turn to Green Tea Green tea contains caffeine, a stimulant that revs up your metabolism, as well as theobromine a compound to similar to caffeine. Consider drinking one cup of green tea with your meal two or three times a day. IMPORTANT: Never embark on any type of weight loss diet without consulting with your Doctor. To maintain good health a balanced diet is paramount, together with an exercise regime suitable to your level of fitness. Don’t forget …. to help you kick start your healthy weight loss plan and to jump-start your body in the comfort of your own home, click here to Discover the “Reset Kit” complete with DVD. Now, if your problem is related to will power or the lack thereof, click here and Discover how to use the power of your subconscious mind to help you shift excess weight while you relax. There are many resources available to help you succeed; the one thing you need to supply is a ‘ true desire’ This concludes our topic for now, I trust you have enjoyed this segment and found it informative and helpful.