Simply following a high-fiber diet is as effective for weight loss as adhering to a detailed heart-healthy plan that also limits calories, sugar, sodium, and saturated fat, according to a new study published this week in the Annals of Internal Medicine. At the start of the study, participants in both groups were eating on average 19 grams of fiber per day, falling short of the recommended intake of 21 to 25 grams daily for women and 30 to 38 grams for men.
The weight loss in both groups was modest, even compared to other studies that assess the effects of diet changes alone on body weight.
Still, it’s encouraging to see that one simple, positive message — eat more fiber — may help people halt gradual weight gain and even reverse the trend. Unfortunately, neither diet helped people lower their cholesterol or fasting glucose levels. If you’d like to increase your fiber intake, either in an effort to manage your weight or improve overall health, I strongly recommend targeting at least 25 grams from whole food sources.
Seeds and nuts: Chia seeds are especially rich at 5 grams of fiber per tablespoon, but ground flax, sunflower, sesame, pumpkin, and hemp can add to your daily total, too.
Vegetables: To boost your fiber intake, add more leafy greens, broccoli, sweet or white potatoes with skin, Brussels sprouts, winter squash (like butternut), and parsnips. Fruits: Get your sweet fix from fiber-rich berries, pears, apples, bananas, oranges, and mango. While eating more fiber is a terrific goal to strive for, I still think it’s important to look at the whole picture and focus on other aspects of a healthy diet, like eating more plant-based meals, limiting sugar and refined grains, and emphasizing healthy unsaturated fats from plant oils, nuts, seeds, avocado, and fish.
If you’re not currently eating a lot of fiber, increase your intake gradually over the course of several weeks to help keep gas and discomfort to a minimum. Johannah Sakimura is a registered dietitian and nutrition communications expert based in the New York City metro area.
The healthy foods list you need to focus on recommended by nutritionist: vegetables, fruits, low-fat milk, soy products , egg whites, fish, shellfish, and 95% lean meat. One example of increasing your metabolism is ‘3 day diet’ that you can check the 3 day diet complete guide. It’s necessary to following a strict workout regime to help you burn more calories each day. Although Yoga has been proved for long term weight loss, cardio and strength training will benefits more if you want to lose weight in just a week!


Do interval training — meaning high-intensity sessions,then mellow pace, and repeating that circles which would make you not so tired. Dieters following the comprehensive heart-healthy approach lost an average of about 6 pounds in six months, while those who focused solely on increasing their fiber intake lost about 5 pounds.
Half of the individuals were randomly assigned to a very specific heart-healthy diet based on the American Heart Association guidelines and given a personalized daily calorie goal. After one year on the diet, the high-fiber group were eating about 5 extra grams of fiber per day. On the other hand, previous studies have found that simply eating more fruits and vegetables does not have a meaningful impact on body weight. This may have to do with the types of foods the participants were eating to bump up their fiber intake. Here are some of the best sources of fiber to help you hit your target and maximize the wellness payoff. Enjoying one cup several days per week is one of the smartest ways to increase your daily fiber intake. The best of the best (in terms of fiber tallies) include bulgur, farro (and other wheat berries), quinoa, and amaranth, but other favorites like oats are still great choices.
Fortunately, eating more high-fiber foods can help you make progress in all of these areas.
Drink plenty of water throughout the day, chew slowly and thoroughly, and be patient with your body. I will tell you the basic things you need to know about losing 5 to 10 pounds a week and the diet plans you can follow. You should need low-calorie foods such as whole grains, fruits and vegetables because they are high in fiber and low in fat and carb. But by eating 5 times a day, it will effectively control your hunger and help you lose weight fast.
But this method can’t be taken for long term because this kind of losing weight is because of lacking of body fluids, so you will bounce back very quickly.


The difference in weight loss between the groups was not significant, and both groups were able to maintain their loss at the one-year mark.
In addition to limiting sugar, saturated fat, and other nutrients, these participants were encouraged to eat more fruits, vegetables, whole grains, and fiber, choose lean animal proteins and plant proteins, and enjoy fish at least twice weekly.
The heart-healthy group increased their fiber intake by about 3 grams three months into the study, but then drifted back to their baseline level.
Eating beans regularly has been shown to lower blood pressure, cholesterol, and blood sugar, so including them at more meals can dramatically boost your health profile.
It takes time for your gastrointestinal system and gut flora to adjust, but the changes are all for the better. The reason is the thermic effect of food (or TEF) activated by eating behavior would increase the metabolism and control the hunger so you will eat much smaller portion and but feel hungry.
It’s possible that participants were eating more fiber-fortified foods like breakfast cereals, cookies, crackers, and bars in an attempt to reach their daily goal. Besides following the basic rules below, these weight loss successful stories may give more weight loss motivation to get you fully prepared for your new journey! 5 Small meals include 3 main meals plus 2 healthy snacks, you can eat fruits, low-fat yogurt or a handful of nuts as your healthy snacks. Both groups received extensive nutrition counseling from registered dietitians, including two one-on-one sessions and 12 group sessions. Most of the research demonstrating the health benefits of fiber has studied exclusively intact fiber from whole food sources like whole grains, beans, vegetables, and fruits, and it isn’t clear that isolated fibers like inulin and polydextrose added to packaged foods offer the same advantages.



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Comments

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    01.11.2014

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    01.11.2014