Kamis, 21 November 2013

High-Fiber, Low-Calorie Diet

High-fiber, low-calorie diets center around foods that are filling but have minimal calories. The idea behind such a diet is that it will help you lose weight without feeling hungry. Consuming foods that are high in fiber also aids in digestive health. By eating a high-fiber, low-calorie diet, you can lose weight and improve your health.

Benefits of Fiber

    Fiber's main role in the body is to aid with the removal of waste. High-fiber diets prevent constipation, lower the risk of digestive problems, lower blood cholesterol levels, control blood sugar levels, aid in weight loss and might reduce the risk of colorectal cancer.

Whole Grains

    Whole grains naturally contain high amounts of fiber, which make them a great food to incorporate in a high-fiber, low-calorie diet. Examples of whole-grain foods include whole-grain cereals, pastas, breads and muffins. "Whole grains" doesn't necessarily mean "low calorie," though. Some whole-grain foods contain a lot of sugar or fat, which can dramatically increase the amount of calories contained. Look for items that have high-fiber content but are low in sugar and fat.

Fruits & Vegetables

    Every high-fiber, low-calorie diet should contain an array of fruits and vegetables, which are naturally high in fiber. One cup of cooked peas, for example, contains 16.3 grams of fiber, while one cup of strawberries has 8 grams of fiber.

Ideas for Adding Fiber to Your Diet

    There are some very simple changes that you can make to your eating plan to create a high-fiber, low-calorie diet. Start your day with a high-fiber cereal or add fruits and vegetables to your meals to boost fiber content. Fiber One cereal, for example, has 14 grams of fiber per serving. Ready-made frozen vegetables can be mixed in with spaghetti to create a dinner that's high in fiber. One cup of frozen broccoli contains 5.1 grams of fiber, while one cup of spaghetti contains 6.3 grams of fiber.

High-Fiber, Low-Calorie Snacks

    Fruits make a great high-fiber low calorie snack, but there are some store bought snacks that work well in a pinch. For example, a Fiber One Oats & Chocolate Chewy Bar with 140 contains 9 grams of fiber--but it also has 1.5 grams of saturated fat. Raw fruits contain more fiber with fewer calories and less saturated fat than fiber bars.

High-Fiber, Low-Calorie Diets are Healthy

    High-fiber, low-calorie diets can go a long way toward becoming a healthier person. If you're trying to lose weight, consider increasing your fiber and reducing your calories.

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