How to Eat More Fiber
Many kinds of food include fiber. It’s found in fruits, vegetables and whole grains. These same foods also provide us with many of the vitamins and minerals we need for good health. Where can I find more fiber? Actually, it is pretty easy to get some fiber into almost any meal.
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Switch to whole grains
Whole grain is hearty options for weight loss. All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. These include brown rice, barley, millet, amaranth and whole wheat. Don’t confuse whole grains with refined grains. Refined grains include white rice, white flour and etc. These products have both the bran and germ removed from the grain. They don’t have as much fiber as whole grains do. And more important is refined grains have sugar.
Pay attention to this.
If you’ve been eating very little of it, please increase the fiber in your diet slowly.
There is list of whole grains and refined grains, as follows:
Whole grains: Barely, Brown rice, Buckwheat, Bulgur, Millet, Oatmeal, Popcorn, Wild rice, Whole-wheat bread, pasta or crackers
Refined grains: Corn flakes, Couscous, Enriched macaroni or spaghetti, Grits, Pretzels, White bread (refined), White rice
Avoid any products made with white flour
White flour is the other sugar. We know that eating too many foods that included refined sugars can affect weight loss. But have you know that white flour also can lead to the same problem caused by eating too much refined sugar. If you have to intake white flour products, please limit white flour products to 3 times per week.
Drinking tea instead of coffee
At work, I drink green tea instead of coffee to keep me going. I do this because the coffee either makes my heart race after drinking and it also affect my weight loss effect. Tea is so very versatile and enjoyable. It contains antioxidants and options for high to low caffeine. Another advantage is no sugar in green tea. That’s the reason why I recommend drinking tea.
Add beans to your diet
Beans can not only help you lose weight but also increase dietary fiber. Beans are raw weight loss food. They take longer to digest what you eat and are filling that will prevent you from over eating. A study suggested that adults and children who regularly eat beans weight approximately 6 lbs less than those who do not.
Besides, beans have twice as much fiber as most vegetables. So if you dislike vegetables, bean is the other choice. Good beans are lentils, black-eyed peas, lima beans, great northern beans and chickpeas. Get a good bean cookbook like Easy Beans
everbright smiles
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