Is Including Fiber in Your Diet Good for Weight Loss?Posted on September 26, 2017

Making one change to your diet by adding more fiber can be as good for weight loss as a more complicated change of both diet and exercise. According to the results published in the Annals of Internal Medicine, the University of Massachusetts Medical School used 240 volunteers in a study…

Making one change to your diet by adding more fiber can be as good for weight loss as a more complicated change of both diet and exercise. According to the results published in the Annals of Internal Medicine, the University of Massachusetts Medical School used 240 volunteers in a study separated into two groups. All of the volunteers had metabolic syndrome at the beginning of the research meaning they had high blood pressure, high blood sugar, high cholesterol and were overweight. Group One followed the American Heart Association’s recommendations of eating more fruits, vegetables, high-fiber foods, fish and lean protein in their diet, while cutting back on salt, sugar, fat and alcohol. Group Two’s only change was to add fiber to their diet. As far as fiber, each group ate about 19 grams daily. Exercise was not added to either group’s recommendation. At the end of the study, both groups lowered their blood pressure, improved their response to insulin and lost weight. Group One lost 5.9 pounds on average while Group Two lost 4.6 pounds. Both groups were able to maintain their weight loss for the 12 months. What is significant about the study results is the weight loss between the two groups was not all that different proving that by just adding fiber to a diet, weight loss is possible without making any other dietary changes. And if weight is lost, it reduces the risk of other health issues such as heart disease, stroke and diabetes – some of which can be life-threatening. While it is possible to add fiber to a diet through fiber-fortified foods like breakfast cereals, cookies and crackers, fiber from whole foods is better (for several reasons). Use a goal of 20 to 25 grams of fiber per day. Because fiber can cause bloating and gas, increase your daily fiber content gradually, thus giving your body some time to adjust to the increase of fiber. Good sources of natural fiber include beans and lentils, whole grains, seeds and nuts, and fruits and vegetables. Beans and lentils are particularly beneficial as they are not only a good source of fiber, but also lower blood pressure, cholesterol and blood sugar. Adding fiber to your diet from the above sources is also a great start to a healthy diet. By eating fiber-rich foods, you will stay fuller longer, thus reducing your desire to snack on unhealthy foods between meals, and you’ll reduce your intake of refined grains, salt, sugar and saturated fats and increase unsaturated fats – all of which work toward improving your health.

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How to Stop Using Food as a Reward for ExercisingPosted on September 26, 2017

Using food as a reward is a very common habit among dieters and fitness enthusiasts. Therefore, it is no surprise that quite several people who exercise regularly feel that it is okay to indulge in some heavy eating after a grueling workout. After all, it stands to reason that filling…

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4 Tips for Making Exercise More FunPosted on September 26, 2017

If you go to the gym because you think you have to, verses going because you want to, then maybe you need to put some fun into your workouts. These tips are guaranteed to make your workouts more enjoyable… Find an Exercise Buddy: Some people are happy working out alone…

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Good Cholesterol Linked to Lower Cancer DangerPosted on September 26, 2017

When you remember family members or friends who have had cancer, one of your next thoughts may be, “How can I keep it from happening to me?” There is no simple answer, but as scientists work to determine the factors involved, they have come up with findings that decrease cancer…

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Can You Build Muscle as a Vegetarian or Vegan?Posted on September 21, 2017

When it comes building muscle, diet is key - especially eating enough protein and carbohydrates, and keeping food in your stomach throughout the day. However many bodybuilders get their protein from animal sources – in particular eggs, dairy and meat. So can you get enough protein and carbs from a…

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A Tip for Parents of Fussy Eaters with Older SiblingsPosted on September 21, 2017

Right around the time a child turns 2 or 3 years old they begin to develop a sense of independence. This happens in many cases because your child is looking up to an older sibling. They want to be like, act like and do things like their older brother or…

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