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

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.