Top Foods High In Fiber

Bran - An easy way to increase your fiber intake is to add bran diet, regardless of grain variety from which are rich in fiber. Oat bran is high in soluble fiber which reduces cholesterol levels in the blood.

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Wheat bran, corn and rice are rich in insoluble fiber which helps prevent constipation. Bran can be included in favorite dishes of food, cereals, pancakes, muffins. The most popular of cereals rich in fiber and bran contain batoaanele slimming.

Food, portion, quantity of fiber

Oat bran, raw - 28 g - 12 g

Wheat bran, raw - 28 g - 12 g

Corn bran, raw - 28 grams - 22 grams

Rice bran, raw - 28 grams - 6 g

Husk of one kind of cereal - 1/2 cup - 14 g

A stick with one type of fiber - 1 stick - 9 g

Dried beans - Beans are one of the richest sources of natural fiber, protein, lysine, vitamins and minerals. Some people may experience flatulence or discomfort when eating beans, therefore it is recommended that it be introduced gradually in small amounts in the diet. You can choose different varieties of beans, as a replacement for animal protein in the composition stews, gaskets, salads, soups, sauces.

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Food, portion, quantity of fiber

Lima beans, cooked - 1 cup - 14 g

Adzuki beans, cooked - 1 cup - 14 g

Beans and broad beans (fava), boiled - 9 g

Black beans, cooked - 1 cup - 15 g

Garbanzo beans, cooked - 1 cup - 12 g

Lentils cooked - 1 cup - 16 g

Black bean soup, boiled - 1 helmet - 17 g

Beans, cooked - 1 cup - 16 g

White beans, small boiled - 1 cup - 19 g

Mung beans, cooked - 1 cup - 15 g

Yellow beans, cooked - 1 cup 18 g

Pinto beans, cooked - 1 cup, 15 g

Fiber Diet

You often hear advice: Eat more fiber . But know that the fibers are so good petnru your health?

Dietary fiber, the kind found especially in fruits, vegetables, whole grains and legumes, are known for their capacity to prevent or relieve constipation. But fiber has other health benefits such as lowering the risk of diabetes and cardiovascular disease .

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It is not difficult to choose foods that contain fiber tasty. Find the following lines of how much dietary fiber you need, what foods contain them and what form you can incorporate into your meals and snacks.

Dietary fiber also known as roughage or bulk, includes all the vegetables that the body can not digest or absorb. Unlike other types of foods such as fats, proteins or carbohydrates - which your body breaks down and absorbs them - the fibers are not digested by the human body. Therefore, they cross the intact stomach, small intestine, colon, and then removed. It might seem that the fibers are not very important, but rather many essential roles in maintaining health.

What will help to loosen the fibers?

The fibers do not contain calories and can provide long-term feeling of satiety. There are two types of fiber : soluble and insoluble . Water-insoluble fibers are found in vegetables, whole grain breads and cereals and increase their volume reached the stomach. Soluble fiber is found in fruits , vegetables, seeds, oats, are digested slowly and you will feel stomach full for a longer period of time.

Fiber offers many additional benefits, including weight control. Foods that contain fiber take longer to be eaten, which means that the stomach will be full faster and eat less. Foods with fiber will help you quickly saturated and will not be hungry between meals.

Fiber at breakfast - a healthy habit to lose weight

Researchers found that people who take regular breakfast are able to maintain constant weight, longer, and grain consumption is one of their rituals. In general, grain intake, especially those rich in fiber is beneficial for losing weight. Studies have shown that people include in their meals more carbohydrates , grains and fiber, weigh less than those who skipped the daily menu.

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How much fiber should you eat and how much you can lose weight?

Whether you want to lose weight or to keep the number of kilograms, experts recommend that adults consume 18 grams of fiber per day (12-24 g). If you want to lose weight you have to limit your calorie intake. Total pounds minus may vary depending on the degree of calorie restriction.

Nutritionists recommend not to lose weight more than 500 g per week. Often in the first few weeks might you lose more, because more water will be eliminated, along with fat.

Diets - Top 5 Weirdest Ways Weakened

You'd do anything to get rid of extra pounds? Have you already tried various diets and the results fail to appear?

Many women go through similar states and people around the world are struggling to lose weight without much success. The struggle with weight has sometimes extreme forms downright bizarre. Here oddest 5 Ways weakened.

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Banana Diet for breakfast

Does not sound very exciting, but this diet does not require almost no food restrictions. The only condition to loosen up to 7 pounds in a month or 13 pounds in 6 months is extremely simple.

Every morning replace breakfast with banana and a glass of water at room temperature. In the day you can eat anything and do not need to do sport. It is recommended that dinner will not be served later than 10 o'clock and bedtime hour should not exceed 0. But the rest sounds pretty decent.

Bible Diet

Diet is initiated by an American motivational speaker who said that the teachings of Leviticus and Deuteronomy can be applied as a method of weakening.

Diet closely resembles the raw vegan and kosher, based on the idea that we should eat only foods "clean" pesticide-free fruits and vegetables, organic.

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Diet Lip gloss

Another very strange diet is based on a number of substances that reduce appetite introduced a recipe for lip gloss. It is assumed that reduce appetite and even accelerates metabolism.

That would add great luster while energy intake and longer would block carbohydrates to convert into fat deposits.

Diet - Burn Calories - 6 Ways Inspired By The Olympics

If you watched the 2012 Olympics, sure you noticed that all athletes looking great. Get rid of extra pounds and you practicing Olympic sports. Here are the most effective.

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Swimming

Olympic fins have an androgynous figure, but thin and muscular. Do not worry, you will not have their shoulders broad, if you swim a few times a week! Instead you get rid of extra pounds quickly. Swimming works every muscle, while being a very intense cardio exercise. One other advantage is that you do not overwhelm your joints, so you can practice regardless of your number of kilograms. And summer is the ideal sport for that does not affect the heat outside.

Cycling

Cyclists have the best legs. Several hours weekly bike you "working" intensely thighs, and abdomen. It is a very good cardio exercise and does not affect your joints. Equally useful are spinning or indoor cycling classes they offer many fitness centers. It can be up to 500 calories burned per hour.

Boxing

No need to hit someone or let you hit. Enough to "fight the air" - the kind of workout that requires all the muscles and raise your heart rate while long enough to be considered a cardio activity. Boxing gets you up stress, frustration, anger and helps a lot to loose.

Tennis

Have you noticed how good-looking Maria Sharapova or Caroline Wozniacki? If you play tennis regularly, you will have carved arms, legs, perfect, abdomen iron and a hint of cellulite! This sport requires Totti muscles and raises your pulse. In addition it is more attractive than other sports because there is a risk of getting bored.

Beach Volleyball
Whenever you get to the beach quickly organize a volleyball game - if you have sun, sand and friends about what workout can be more pleasant? In addition, it is effectively the muscles of the arms and legs, and silhouettes voleibalistelor testify.

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Running

No need to run at the speed of Usain Bolt. An easy jogging is enough to effectively burn calories and work both legs and abdomen. Unfortunately, jogging on asphalt joints require quite a lot, so you have to be in any pain atnetă ankle, knee or hip problems may arise if you have large surplus pounds. Otherwise, running is the most effective cardio exercise and burn many calories.

Diet: Three Essential Rules In Any Dieting

A U.S. study found that the three most important rules in a diet.

The study lasted for one year in 123 women with weight problems has shown that you can lose more weight during the diet if you follow three very simple rules.

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Here are they:

1. Keep a journal of meals. should note not only what you eat and how much, but other details, such as prepared foods, what spices you used, what was written on the product label. Women who kept the diary in the survey lost an average of three pounds more than celelelte.

2. Do not skip meals. Nobody knows exactly what's mecaismul, but it seems that prevents you skip meals to lose weight. During the study, women who took all meals on time they lost an average of four pounds more than the other.

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Not eat at the restaurant. When you eat at a restaurant you do not have control over the ingredients and how to prepare. In addition, you tend to eat more, to finish the portion of the plate. In the study, women who regularly ate at the restaurant had lost an average of 2.5 kg less than the other.