In 2011, the American Heart (AHA) emphasized in a scientific statement that diet and lifestyle changes are essential for patients with high triglyceride levels. Triglycerides are blood fats associated with unhealthy cholesterol levels and increased risk for heart disease. Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure. Excessive cholesterol in the blood contributes to atherosclerosis and subsequent heart disease. The recommended daily intake of dietary fiber for heart protection is at least 25 grams for women and 38 grams for men ages 19 to 50. Consuming whole grains on a regular basis may lower the risk for heart disease and heart failure, improve factors involved with diabetes, and lower the risk for type 2 diabetes. The best sources of protein are fish, poultry, and soy. (Plant foods, such as fruits, vegetables, nuts, grains, do not contain cholesterol.) The American Heart Association recommends no more than 300 mg of dietary cholesterol per day for the general population and no more than 200 mg daily for those with high cholesterol or heart disease. Deficiencies in the B vitamins folate (known also as folic acid), B 6, and B 12 have been associated with a higher risk for heart disease in some studies. Although both black and green tea contain caffeine, they are safe for the heart. The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Triglycerides and cardiovascular disease: a scientific statement from the American Heart Association.
Note that, in this randomized trial, a high-fiber diet had a similar (modest) effect on weight loss as the traditional American Heart Association recommended diet. Be aware that, even in the high-fiber arm, daily fiber intake was significantly less than what is recommended for healthy adults. A high-fiber diet pitted against the traditional American Heart Association (AHA) diet in obese patients led to similar amounts of weight loss after 1 year, reported researchers. But the weight loss in both groups did not meet the study's primary endpoint, which was a loss of 7% of baseline body weight, acknowledged authors Yunsheng Ma, MD, Ph D , and colleagues at the University of Massachusetts, in the Annals of Internal Medicine . "The weight loss is modest, 5 to 6 pounds [in each group]," Ma told Med Page Today in an email. Participants randomized to the high-fiber group had a mean total dietary fiber intake of 19.1 g/day at 1 year. The Institute of Medicine recommends daily fiber intake of 38 grams and 25 grams for men and women under age 50, respectively. For those over age 50, the recommendations are 30 grams for men and 21 grams for women. The motivation for the study was to offer an effective alternative to the AHA dietary guidelines for cardiometabolic health, authors wrote. Weight loss at one year for the high-fiber and AHA diet groups was 2.1 kg (CI, 2.9 to 1.3 kg) and 2.7 kg (CI 3.5-2.0 kg), respectively. Participants in both groups decreased their total caloric intake, with greater reduction in the AHA diet group (200.0 kcal/d [CI 313.286.9 kcal/d] versus 464.6 kcal/d [CI 578.0- 351.2 kcal/d] in the high-fiber group). After 1 year, the high-fiber group participants increased their dietary fiber by 4.7 g/day (CI 2.5-6.9), compared to 1.3 g/day in the AHA group (CI minus 0.9-3.5).
What Is the Recommended Daily Serving of Fiber? With an average intake of just 15 grams of dietary fiber per day, most Americans consume far less fiber than the recommended amount. Although individual fiber needs are strictly based on caloric intake, fiber recommendations are also expressed in age- and gender-based guidelines. Regardless of your age, weight or gender, evidence suggests that the adequate intake, or AI, for fiber is 14 grams per 1,000 calories consumed. Similarly, if your daily caloric intake is around 1,500 calories, you need just 21 grams of fiber per day. Because many people don’t know how many calories they consume each day, the National Academy of Sciences established age- and gender-based dietary reference intakes, or DRIs, for fiber. These guidelines actually stem from the recommendation of consuming 14 grams of fiber per 1,000 calories, assuming most individuals within specific age and gender groups consume the recommended amounts of calories for those groups. The DRI for fiber for men and women through the age of 50 is 38 grams and 25 grams per day, respectively, while men and women over the age of 50 should reduce their daily fiber intake to 30 grams and 21 grams, respectively. A significant portion of the average American’s daily fiber intake comes from bread, pizza crust and other refined grain products, according to the 2010 Dietary Guidelines for Americans. To increase the fiber in your diet, select whole-grain products that provide at least 2.5 grams of fiber per serving, and increase your consumption of whole fruits and vegetables.
And many may think that adding more protein to their diet will pack on muscle, which may lead to weight gain. But in addition to be satiating, increasing your protein intake may help you lose weight while maintaining fat-burning muscle, according to new research. After 31 days, the group consuming twice the RDA of protein saw the greatest reduction in fat mass while maintaining muscle.
Daily Water Intake for Weight Loss. Pamela Ellgen began writing in 2000 for "The Asian Reporter" newspaper. Numerous studies indicate that consuming more water throughout the day-particularly a full glass before meals-will help you get to your target weight faster. Drinking water before sitting down to eat can help you lose weight, according to a study published in the Feb. In this study, overweight middle-aged and older adults who consumed a 16-ounce glass of water preceding a meal reduced their calorie consumption and lost more weight than those who did not drink the water before eating. For the greatest benefits, don’t sip water throughout the meal-which can actually hinder proper digestion-but instead drink it before you start the meal. Another possibility is that the volume of water consumed directly before the meal provided a short filling sensation in the stomach, reducing the space available for food.
How fiber can help you lose weight. So, if your scale is the enemy, keep reading to learn how getting more fiber can help you lose weight and ensure you are consuming a healthy diet. Increase your intake of foods naturally high in fiber. Plant-based foods are typically high in fiber. Read labels and choose foods with more fiber. Due to the recent focus on the health benefits of fiber, food manufacturers have responded with an increasing variety of foods high in fiber — and flavor. "Fiber One yogurt is a good example, with 5 grams of fiber per cup and only 80 calories — a tasty way to get 20 percent of the Daily Recommended Value of fiber." Combine high fiber foods. For example, Zuckerbrot recommends 1 cup of raspberries (8 grams of fiber), and one serving of Fiber One (14 grams of fiber). It teaches you what foods contain fiber and what foods don't in a fun way.
Recommended Fibre Intake. In this article we’ll have a look at what fibre is, all the above mentioned properties, how to get it, and its applications to weight loss. What is Fibre? Soluble Fibre. Insoluble Fibre. Fibre & Weight Loss. Soluble fibre is a prebiotic, that is, it provides nutrients to the good bacteria in your gut. Research has shown that in some cases, high fibre intake can reduce the occurrence of colorectal cancer (cancer of the large intestines and rectum) by up to 40% (Bingham et al, 2003). Fibre & Preventing Diabetes. Sources of Fibre. High Fibre Weight Loss Supplements. Many companies have caught on to the benefits of fibre for weight loss. Slavin (2005), Dietary fibre and body weight.
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. 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. After one year on the diet, the high-fiber group were eating about 5 extra grams of fiber per day. 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. 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. The high-fiber group didn’t increase their intake of fruits and vegetables, and only about 1.5 grams of their additional 5-gram intake came from cereal grains. 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. In the nut category, almonds, pistachios, pecans, and hazelnuts supply the most fiber. 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.
Dietary Fiber: The Basics. Because fiber is found primarily in the cell walls of plants, plant-based foods – whole grains, legumes, vegetables, fruits, and nuts – are major food sources. Furthermore, a pooled analysis of 10 prospective studies found that diets high in dietary fiber were associated with lower risk of heart disease and death from heart disease. Studies show that increasing fiber is associated with cutting calories and that people who eat the most fiber have a lower Body Mass Index (BMI). The 2010 Dietary Guidelines for Americans recommend a fiber intake of 14 g per 1,000 calories, or 25 g per day for women and 38 g per day for men. To meet this recommendation, the Guidelines suggest including beans and peas (legumes), other vegetables, fruits, whole grains, and other foods with naturally occurring fiber. Foods labeled “good source of fiber" contain at least 10 percent of the recommended amount or 2.5 g/serving and those labeled “excellent source of fiber" contain at least 20 percent of the recommended amount (≥5 g/serving).
Resources > Archives > Recommended Daily Water Intake. Recommended Daily Water Intake. Approximately 55-60% of our body weight is water. Water also provides a medium for the biochemical reactions that occur at the cellular level. It's important to realize that we can get our fluid requirements from the food we eat, as well as the fluids we drink. For instance, an orange is 87% water! However, a simple equation to help adults figure their fluid needs is that for every pound of body weight, you need about half an ounce of fluid intake per day. For instance, if you weigh 140 lbs., simply multiply 140 by .5 to estimate your daily fluid needs in ounces, then divide by eight to estimate your fluid needs in cups per day, rounding up to the nearest full cup. 0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces. The other common way to calculate daily fluid needs is to base the fluid need on caloric intake. Converted to the household measurement of ounces, your body needs .034 ounces for every calorie that you ingest. 0.034 ounces x Daily Caloric Intake = Daily Fluid Requirement in ounces.
The Truth About Protein. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass. And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. But you'll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. "At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph. But think about it: When do you eat most of your protein? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake. "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth." Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein—it actually activates protein synthesis," Volek says. "Casein should help you maintain a positive protein balance during the night," says Volek.
The importance of fibre in a balanced diet. Fibre is a very important part of the diet and one that many people do not understand. Fibre is important for the bowels, but can also be beneficial for heart health and has the added bonus of filling you up. Types of fibre. There are two main types of fibre in foods, soluble and insoluble. This type of fibre is essential for healthy bowels. For women this usually equates to about 21 to 25 grams of fibre per day, and for men about 35 to38 grams. Fibre foods. Choose fresh fruit over fruit juice, as this has more fibre and less calories. Add fruit for even more fibre. Look for fibre enriched products.
Dietary fiber: Essential for a healthy diet. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. What is dietary fiber? Soluble fiber. Insoluble fiber. Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. Dietary fiber increases the weight and size of your stool and softens it. Some fiber is fermented in the colon. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes. Health benefits of dietary fiber. Dietary, functional and total fiber. Position of the American Dietetic Association: Health implications of dietary fiber. Whole grains and fiber.
Because of this a meal high in fiber digests slower, and therefore keeps you full longer. The good news is that you can consume 30% fewer calories by adding just 14 grams of fiber a day to your diet. They contain the highest form of soluble fiber of any food and keep you full longer, so you eat fewer calories; the soluble fiber also protects your heart. A high-fiber diet can help you lose weight because high fiber foods are filling. The apple has fiber, few calories, and takes a while to eat. Increasing the amount of fiber from whole grains, vegetables and fruits in your diet is a very healthy way to lose weight. High fiber foods make us feel full longer and only provide 4 calories per gram. The recommended fiber intake for males and females is between 20-35 grams per day. High fiber, water rich foods such as vegetables, fruits, broth based vegetable soups and salads make you feel full which helps to control the amount of food you eat. Some other low calorie high fiber foods that can be added to the diet are beans, whole grains, high-fiber cereal, and nuts. The recommended daily fiber intake for women is 25 grams a day, and 30 grams for men. Slowly adding fiber to the diet can help to avoid bloating and gas, it is also important to drink plenty of water while increasing your fiber intake.
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt, and alcohol. To maintain body weight in a healthy range, balance calories from foods and beverages with calories expended. To prevent gradual weight gain over time, make small decreases in food and beverage calories and increase physical activity. To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood: Engage in approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week while not exceeding caloric intake requirements. Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 2½ cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level. Choose a variety of fruits and vegetables each day. Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils. Choose fiber-rich fruits, vegetables, and whole grains often. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. Choose and prepare foods with little salt. At the same time, consume potassium-rich foods, such as fruits and vegetables. Those who choose to drink alcoholic beverages should do so sensibly and in moderationdefined as the consumption of up to one drink per day for women and up to two drinks per day for men. Clean hands, food contact surfaces, and fruits and vegetables.
Your Recommended Daily Calorie Intake for Weight Loss. The recommended daily calorie intake for weight loss varies depending on the age, sex, activity level, and size of your body. Step 1: How many calories a day you need to maintain your current weight and your current BMI. Step 2: How many calories per day you will need when you reach your target weight and your target BMI. Step 3: What is your recommended daily calorie intake to lose weight. Use the daily calorie calculator to check “Your Average Daily Calorie Need is” - This is the amount of calories you need every day for your activity level to maintain your current weight. Emily’s Average Daily Calorie Need is: 1695 calories or kcal – the number of calories she needs each day to maintain her current weight of 160 pounds. We entered height - 5’5” and 23 in the BMI box and received her target weight of 138.2 pounds. The Average Daily Calorie Needs for Emily’s target weight of 138.2 pounds is 1576 kcal - Her recommended daily calorie intake to maintain a weight of 138.2 pounds is 1576 kcal per day. The difference between her current calorie intake and the calorie intake for her target weight is: 1695 - 1576 = 119 kcal a day, which is equivalent of 1.2 tbsp of butter, slice of toast with jam or 1 biscuit. Step 3: The Recommended Daily Calorie Intake to Lose Weight. In our example: The recommended daily calorie intake to maintain the weight of 160 pounds is 1695 kcal. Burning an additional 250 kcal per day will increase her weight loss to 1.5 pounds per week and she can get to her target weight in 15 weeks: 21.8/1.5 = 14.5 ~ 15 weeks.
How Fiber Tips the Scale By taking up space in your stomach, fiber from foods such as fruit, vegetables, whole grains, and nuts keeps you feeling full—and helps prevent you from overeating . "Fiber is in all plants so the list of isolated fibers is extensive and expanding," says Slavin. Your best option: Rely on the fiber values listed in a food item's Nutrition Facts. Foods With Fiber To get your recommended daily allowance of 25 grams of fiber (most of us eek by with just 14!), make sure these fiber-rich foods are on your plate: To get your fill, start your mornings with one of the healthiest cereal s (it should have at least five grams of fiber per serving), or go halfsies, mixing your usual cereal with a bran-packed variety. Try tossing chickpeas or edamame into your salad or black beans and lentils (both pack about 15 grams of fiber per cup!) into your soup. Spinach, topped with veggies like avocado, corn, and artichoke hearts, can get you more than halfway to your fiber goals. Also, make your mealtime sides veggie ones: Just one cup of split peas boasts 16.3 grams of fiber. Nuts While all nuts will score you some fiber, just a handful of almonds will get you 4 grams closer to your fiber goals. One cup of raspberries will score you about a third of your daily fiber needs.
Sugars can be naturally present in foods (such as the fructose in fruit or the lactose in milk) or added to the food. Added sugars, also known as caloric sweeteners, are sugars and syrups that are added to foods at the table or during processing or preparation (such as high fructose corn syrup in sweetened beverages and baked products). Foods in the basic food groups that provide carbohydratesfruits, vegetables, grains, and milkare important sources of many nutrients. Consumption of added sugars provides calories while providing little, if any, of the essential nutrients. Choose and prepare foods and beverages with little added sugars or caloric sweeteners, such as amounts suggested by the USDA Food Guide and the DASH Eating Plan. The discretionary calorie allowance covers all calories from added sugars, alcohol, and the additional fat found in even moderate fat choices from the milk and meat group. In some cases, small amounts of sugars added to nutrient-dense foods, such as breakfast cereals and reduced-fat milk products, may increase a person's intake of such foods by enhancing the palatability of these products, thus improving nutrient intake without contributing excessive calories. The major sources of added sugars are listed in table 13 ( app. People should examine the ingredient list to find out whether a food contains added sugars. Table 14 lists ingredients that are included in the term "added sugars." 14. Sugars and starches contribute to dental caries by providing substrate for bacterial fermentation in the mouth. Sugars can improve the palatability of foods and beverages that otherwise might not be consumed. However, beverages with caloric sweeteners, sugars and sweets, and other sweetened foods that provide little or no nutrients are negatively associated with diet quality and can contribute to excessive energy intakes, affirming the importance of reducing added sugar intake substantially from current levels. Major Sources of Added Sugars (Caloric Sweeteners) in the American Diet Food Categories Contribution to Added Sugars Intake. Food groups that contribute more than 5 percent of the added sugars to the American diet in decreasing order.
A diet that is balanced in its macronutrient distribution can help reduce the risk of disease and foster lasting weight loss. The DRIs are a set of nutrient-based values that can be used to evaluate how "nutritious" a diet is.1 These include2: The latest DRIs for macronutrients were published in 2005. A key component of the recommendation for macronutrients is how they are distributed in the diet; in other words, the percent of calories coming from protein, carbohydrate and fat. The DRIs express this distribution as the Acceptable Macronutrient Distribution Range or AMDR . According to the NAS, the AMDR is the range associated with reduced risk for chronic diseases, while providing essential nutrients like vitamins and minerals. A diet that is balanced in its macronutrient distribution is recommended for lasting weight loss because unbalanced nutrient profiles may increase the risk of adverse health consequences.3.
Do nothing to your diet other than add more of the rough stuff and you will lose nine pounds in a year, effortlessly. Now that the fiber trend is catching on, you'll also find it added to yogurt, soy milk, pasta, and more. You've probably heard of the two kinds of fiber, soluble and insoluble. In your stomach, soluble fiber binds with liquids to form a gummy gel that makes you feel full as it slows digestion, letting your body absorb more nutrients from the rest of your food. Insoluble fiber is usually found in the skins and outer parts of foods, and it's what gives many their tough, chewy texture. "Basically, it speeds up the passage of material through your digestive tract and sweeps out all the toxins in your body." Translation: Hello, fiber; goodbye, constipation. And while you're enjoying the satisfaction of a full stomach, you can gloat over the fact that it likely took fewer calories to achieve that feeling: Foods that pack a lot of fiber can help lower your carb intake. If you're noshing on cereal with 44 grams of carbs per serving, but 10 of those carb grams come from dietary fiber, your body will absorb only the 34 grams of nonfiber carbs. The only bad thing about fiber is that most of us don't get enough of it. "It's always better to get your fiber from whole foods," Greaves says. Switch to cereal with at least five grams of fiber per serving, or go 50-50 with your usual cereal and a higher-octane variety. But before you start eating kidney beans by the truckload, remember that most experts recommend upping your fiber intake gradually. Too much fiber can compromise the absorption of vitamins and minerals." Diabetes Eat tons of cereal fiber and whole grains and you'll lower your odds for type 2, reports a study in the Archives of Internal Medicine.
How Much Fiber is Needed to Lose Weight? However, fiber generally helps increase satiety, according to a review published in a 2010 edition of “Gastroenterology.” Therefore, meeting your daily fiber requirements can help you control your calorie intake for successful weight loss. Aim to eat a minimum of 14 grams of fiber for every 1,000 calories you consume, suggests a review published in a 2009 edition of “Nutrition Reviews.” The adequate intake for fiber is 30 to 38 grams for men and 21 to 25 grams of fiber daily for women, according to the Institute of Medicine. However, a study published in a 2011 edition of the “Nutrition Journal” reports study subjects who consumed high-fiber diets consisting of more than 35 grams of fiber daily for eight weeks effectively lost weight and body fat. Related Reading: How to Lose Weight Eating 35 Grams of Fiber. Fiber-rich foods and fiber supplements are sources of dietary fiber that can aid in weight loss. The 2009 review published in “Nutrition Reviews” suggests fiber supplements enhance weight loss in obese individuals. Fiber and protein are both key nutrients for effective weight loss.
Increasing Fiber Intake. Why is fiber important? Fiber is important for the health of the digestive system and for lowering cholesterol. What is fiber? There are two important types of fiber: water-soluble and water insoluble. How much fiber do I need each day? How do I increase my fiber intake? Look on the label for breads with the highest amount of fiber per slice. Choose cereals with at least 5 grams of fiber per serving. Each 1/2 cup serving is approximately 7 to 8 grams of fiber. Fresh fruit is slightly higher in fiber than canned. Juices don't have fiber. Dried fruits have a higher amount of fiber than the fresh versions.
Recommended Daily Fat Intakes for Females. Although dietary fat is high in calories—fat contains 9 calories per gram, versus 4 calories provided by protein and carbohydrates- it’s essential for nearly every function in the human body. Recommended daily fat intakes for females are based on their calorie needs. Sedentary women need closer to 13 calories per pound, while active women should aim for 18 calories per pound to maintain a healthy weight. The Dietary Guidelines for Americans 2010 estimates that most women require 1,600 to 2,400 calories per day, depending on age and activity level. Overweight women generally need 1,000 to 1,600 calories per day for weight loss, or about 10 calories per pound of their ideal body weight, according to the University of Washington. The Institute of Medicine encourages women to consume 20 to 35 percent of their daily calories from fat. Since fat provides 9 calories per gram, women following a 1,600-calorie diet need 36 to 62 grams of fat, women eating 2,000 calories need 44 to 78 grams and women consuming 2,400-calorie diets need about 53 to 93 grams of fat each day. This means fewer than 18 grams of saturated fat for a 1,600-calorie diet, 22 grams for a 2,000-calorie meal plan and 27 grams of saturated fat each day when consuming 2,400 calories.
Daily Fiber Intake? Yes, 25-35 grams of fiber per day is the recommended amount and if you can reach it, you will really see a dramatic difference. A couple of foods that help me reach my fiber goal - Uncle Sam cereal (available at Wal Mart for about $1.87 per box - it costs more at places like Earth Fare or Harris Teeter) has 12 grams of fiber per 3/4 cup and I actually like it! Broccoli, which I love, has 6 grams of fiber in 2 cups at 60 calories. Most average around 300 calories per cup and give you between 11 to 13 grams of fiber. Double Fiber 100% Whole Wheat Bread by Nature's Own - you get 5 grams of fiber per slice ( & 40 calories) and it tastes just as good as regular whole wheat bread. Snacks - a small apple or a cup of berries will give you 4 grams of fiber and about 60 calories. Plus, foods that have a lot of fiber usually have lots of other good things like vitamins and minerals that you need too. My main strategy is to count calories, stay above 25 grams of fiber, reduce saturated fats, eliminate trans fats, and increase omega-3 fats. I only go into the aisles for my double fiber bread, uncle sam cereal, beans & other canned vegetables, and my bottled water. Sometimes I have to go in the frozen aisle for frozen veggies, frozen blueberries, and soy burgers, which also have 4-5 grams of fiber per patty.
Skip the refined carbs from sweets in favor of complex ones from fruit and vegetables. Despite the popularity of low-carb diets, the total number of calories you eat affects weight loss more so than the total number of carbohydrates. Moreover, because protein has a satiating effect, the weight loss effect often observed in low-carb diets has more to do with the increase in protein than with the decrease in carbohydrates. Thus, a more balanced approach to dieting involves a reduction in total calories and elimination of refined carbohydrates for sustained weight loss. The National Academy of Sports Medicine recommends that 55 to 70 percent of total calories come from carbohydrates. Protein and fat should each comprise 15 to 30 percent of the remaining calories. Research published in the “American Journal of Clinical Nutrition” found that when protein comprised 30 percent of total calories, people experienced a reduction in appetite and consumed 500 fewer calories per day. Carbohydrates should come from complex, whole-food sources, such as fruits, vegetables, beans, legumes and whole grains. Ultimately, calorie reduction has the greatest effect on weight loss.
Which foods have the most fiber? Dietary fiber is indigestibe; it is the residue of the food we eat. High fiber foods are essential to your body’s health because they help to expand the inside walls of the colon to ease the passage of waste. Dietary fiber speeds up the time required to digest food and expel waste and harmful substances (toxins). It is best to get fiber from natural foods, not fiber pills as they contain little fiber and can be addictive to the colon. What's the difference between soluble and insoluble fiber? There are two primary types of dietary fiber: soluble and insoluble. Dietary fiber may also help protect against diabetes , heart disease and high blood pressure . American Dietetic Association Nutrition Fact Sheet: “Dietary Fiber: An Important Link in the Fight Against Heart Disease.” Available online at: http:/www.eatright.org/cps/rde/xchg/ada/hs.xsl/nutrition_350_ENU_HTML.htm .
Dieters who focused on eating 30 grams of fiber a day were able to lose weight without worrying about fat, calories or carbohydrates. In a yearlong clinical trial involving 240 obese people who had metabolic syndrome, those who focused on fiber lost almost as much weight as those who followed the American Heart Assn.’s extremely detailed dietary recommendations . The researchers recruited 240 volunteers between the ages of 21 and 70 who met the criteria for metabolic syndrome , a condition that puts people at risk for various cardiovascular problems. These volunteers were randomly assigned to follow the AHA diet or to eat at least 30 grams of fiber a day. Most people were able to stick with their assigned plan for the full year — 10% of people in the fiber group dropped out of the study, along with 13% of those in the AHA diet group. All of those who stuck with the study lost at least a few pounds. At the end of the year, volunteers who followed the AHA diet were 6 pounds lighter, on average, while those in the fiber group had lost an average of 4.6 pounds. Those in the fiber group wound up with an extra 0.1 inches around their middles, on average. Both groups also reduced daily calories, with the AHA dieters recording a larger average decline (465 fewer calories per day) than their counterparts in the fiber group (200 fewer calories per day). However, those in the fiber group did a better job of adding fiber to their diets. Their daily intake rose by 4.7 grams (to a total of 23.5 grams), compared with a 1.3-gram increase for those in the AHA group (to a total of 20.8 grams). On average, Americans eat just 16 grams of fiber a day. For the most part, study volunteers who were taking medicines to control their cholesterol and blood pressure did not improve enough to stop. The study was funded by the National Heart, Lung and Blood Institute.
Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. These foods are all naturally rich in nutrients , including fiber, and provide all the health benefits that go along with a fiber-rich diet. Avoiding refined grains - such as white flour, white bread, white pasta, and white rice - and replacing them with whole grains is a great way to boost the amount of fiber in your diet . Whole foods are the preferred way to get fiber, because they also give you nutrients your body needs.
Daily Recommended Fiber Intake. You need a certain amount of fiber in your daily diet. Men need 30 to 38 grams of fiber daily to support a healthy body, according to the Food and Nutrition Board. If you’re female, you should get 21 to 25 grams of fiber each day. In these cases, you’ll need 28 to 29 grams of fiber daily. You can calculate your own fiber requirements by using a quick formula. For every 1,000 calories you consume you should be getting 14 grams of fiber, according to the Dietary Guidelines for Americans 2010. As an example, if you normally consume 1,600 calories, then you need 22.5 grams of fiber each day. Add a few grams of fiber at a time as you work toward meeting your fiber intake recommendation. If the extra fiber doesn’t bother you, then add another 5 grams daily after two weeks. If you increase your fiber intake too quickly, you could experience gas, bloating, diarrhea or constipation. Whole-wheat bread gives you around 1.5 grams of fiber per slice, while high-fiber cereals have as much as 8.5 to 12 grams of fiber per serving. Read the nutrition facts labels to determine the grams of fiber per serving in the foods you enjoy.
High-Protein Diet Slideshow Slideshow: Get the Protein You Need as You Age. Choose the Healthiest Sources of Protein. Whether you eat meat or not, you can get enough protein from your diet. Apart from protein, you might also want to think about what else you're getting from protein-rich foods.
Health benefits of dietary fiber. Dietary fiber intake provides many health benefits. However, average fiber intakes for US children and adults are less than half of the recommended levels. Dietary fiber intake provides similar benefits for children as for adults. The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal.
The amount of energy (k J) you need to consume each day differs depending on whether you are wanting to maintain weight, lose weight or gain weight. This is a basic guide on how many kilojoules (calories) you need each day, along with information regarding what nutrients are needed for a healthy diet. The information below shows what to look for on the nutrition information panel, based on the daily energy intake for the averagte adult diet of 8700k J. Your individualdietary requirements may be higher or lower depending on your age, gender, height, weight and physical activity levels. Varies depending on your height, weight, gender and activity levels.
Fiber, Leptin, and Weight Loss. Most vegetables are a combination of insoluble and soluble fiber. How Fiber Helps Weight Loss and Leptin. While you need both types of fiber to assist weight loss, a case can be made that soluble fiber is the most important. This is because soluble fiber regulates the pace of calorie digestion and release into your bloodstream, which has a profound effect on blood glucose, insulin, and leptin. Additionally, having adequate soluble fiber and high quality protein are two of the key issues that make sustained weight loss possible, because they help improve the function of leptin, the key hormone that determines whether calories will make you fat or be metabolized as fuel. The challenge for any dieter is to cut back on carbohydrates and increase fiber intake. It might be enough fiber for a normal weight person with a normal appetite and good leptin balance, but if you are overweight this amount of fiber won’t keep you from circling the refrigerator and looking for food after your finish your dinner. It has long been known that oat soluble fiber beta-glucans support the maintenance of healthy cholesterol , triglyceride , and blood sugar . The Power of Increasing Quality Protein and Fiber. This will give you at about 8 grams of soluble fiber to start your day, along with a significant metabolic boost from the protein. The proper use of fiber and protein is fundamental to make weight loss efforts easier and more likely to succeed.