Yes you can
do it. Weight loss
is not that much difficult as people think k about it, yes it takes time and
requires patience. Here is an amazing tip for all weight conscious people. Eat
more fiber and maintain your weight or reduce it.
The Story of Fiber:
Eating more
fiber can make you more “regular,” but it has other health benefits as well
apart from the weight loss
factor. A fiber-rich diet protects a
woman’s heart. An analysis of health information from 72,000 women who
participated in the 18-year long Nurses’ Health Study showed that women who ate
a diet rich in whole grains, vegetables, and fruits (all sources of fiber) had
a reduced risk of heart disease compared to women who ate less healthfully. A
fiber-rich diet contributes to a healthy pregnancy. Eating foods rich in fiber
is recommended during pregnancy, and a recent study of the diets of 1,500
pregnant women showed that those who ate 21.2 grams of fiber a day were 72
percent less likely to develop preeclampsia (pregnancy-related high blood
pressure) than women who ate 11.9 grams or less daily. Adding just 5 grams of fiber
or two slices of whole wheat bread, to their daily diet cut the risk of
preeclampsia by 14 percent. A fiber-rich diet may prevent cancer. According to
the American Institute for Cancer Research, a diet rich in fruits, vegetables,
and whole grains may prevent certain types of cancer, particularly colon,
esophageal, kidney, and pancreatic cancer.
How to Incorporate:
The easiest
way to increase fiber in your diet is to replace a low-fiber food with one that
is higher in fiber. For example, use a high-fiber whole wheat bread instead of
white bread for a sandwich, or snack on an apple instead of beef jerky. Apply
this approach to all meals throughout the day. “If you’re going to eat cereal,
choose a high-fiber cereal. Forget the Rice Krispies and corn flakes,” says
Donna L. Weihofen, RD, MS, a nutritionist at the University of Wisconsin
Hospital and Clinics in Madison. You want a whole-grain breakfast cereal with
at least 5 grams of fiber, suggests Weihofen, who prefers making her own hot
oatmeal bake. “It is so delicious that it converted me from doughnut eating to
oatmeal eating.”
The Sources to Compile Fiber:
- Fruits and vegetables with the skin on
- Potatoes with skin
- Beans such as lentils or black beans
Increasing fruits and vegetables is a great way to improve the overall nutrition in your diet without adding calories (many high-fiber foods are actually lower in calories than other foods), but this shouldn’t be your only strategy for increasing fiber, says Weihofen. “You have to eat an awful lot of them to get your fiber allowance. You do have to have whole grains or fiber supplements,” she explains, adding that she believes a fiber supplement is a good idea. “I like Metamucil or Benefiber a natural fiber, something you can take for the rest of your life.”
