High Fiber Diet Plan
for Healthy Weight Loss
A high fiber diet plan is excellent diet plan for healthy eating and natural weight loss. Fiber makes you feel full, slows digestion and curbs cravings. High fiber is a naturally healthy diet because high fiber foods include a wide variety of fresh fruits and vegetables, beans and legumes, whole grain foods, nuts and seeds.
Increasing evidence shows that a high fiber diet plan helps you lose weight. When researchers at Tufts University reviewed published studies on the effects of fiber on hunger, they found that people who consumed an additional 14 grams of fiber a day ended up eating 10 percent fewer calories than before. In another study, researchers at University Hospital in London, Ontario compared the fiber intake of study participants with all different weights. They found that those who maintained a healthy weight ate 30 percent more fiber than the overweight participants.
What is Fiber?
Fiber is the indigestible portion of plant foods that passes through the digestion tract unchanged. The colon lacks the enzymes for fiber digestion which means no calories can be absorbed.
However, we do benefit from this lack of calorie absorption. Because fiber stays longer in the digestive process, most people feel full and satisfied longer. They also report less food cravings since the body is now absorbing more nutrients and getting maximum advantage from high fiber foods.
Soluble and Insoluble
There are two kinds of fiber: soluble and insoluble. Soluble fiber is in oats, beans, barley, lentils, fruits and vegetables. It absorbs water in the digestive tract. This is what makes you feel full and slows your digestion. Insoluble fiber is in dark green leafy vegetables, green beans, wheat and corn bran, seeds and nuts. It exits the body basically unchanged. It provides bulk and helps regulate digestion.
High Fiber for Serious Weight Loss
If you're serious about losing weight, a high fiber diet plan is a great place to start. You will be adding more fresh fruit and vegetables, beans and whole grains. These foods are smart choices for anyone wishing to lose weight in a healthy way. Your digestive system will be better able to do its job when its not loaded with overprocessed unhealthy food.
Many agree that many chronic diseases (and more serious ones too, like cancer) start in a overloaded sluggish colon. Why not give your intestines the gift of a high fiber diet? Once you get accustomed to this new healthy plan, you'll be so glad you did!
Experiment with High Fiber
If your body is not familiar with a lot of fiber, you will want to start slow. Have a bowl of homemade bean soup at lunchtime. Beans, such as kidney, navy, chickpeas are packed with fiber. or try whole grain oatmeal (9g in 1 cup) with a few blueberries or raspberries for your breakfast. In other words, try something new. Pears (4g) and apples (4g) are great high fiber snacks. Add a few nuts and you have a very healthy pick-me-up. A piece of whole wheat toast with a little peanut butter is also an easy, high fiber snack.
Help Getting Started
Be creative and try new things. The possibilities are endless when it comes to reaping the benefits of your healthy new high fiber diet plan. Here are some sample menus sample menus and suggestions to help get you started.
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