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Fiber is a crucial component to any serious dietary regimen. However, what is fiber and why is it beneficial? Fiber is one of 3 separate types of carbohydrates. The other two are sugar and starch. Fiber is derived from various types of plants, it consists of zero calories, and passes through the entire digestive tract, unabsorbed in the blood stream. This is why fiber is so beneficial to your health. The addition of fiber to your diet is crucial to attaining quick weight loss.
There are two types of fiber, soluble and insoluble, each has a different action in your digestive tract.
Insoluble fiber doesn’t dissolve in water and it’s rough, hence the name “roughage” is sometimes applied to insoluble fiber. It passed through the digestive tract unabsorbed and decreases constipation by increasing the bulk of the feces. Insoluble fiber has basically no calories.
Soluble fiber does dissolve in water and turns into a jelly-like mass. This is great for diabetics as it slows down sugar absorption in the blood, helping to prevent spikes in blood glucose levels. Soluble fiber has about 4 calories per gram, the same as the other types of carbohydrates.
Fiber helps you to lose weight by slowing down the digestive process by requiring you to spend more time chewing your food. By eating slower, you have time to realize you’re full sooner, so you eat less.
So, beside oatmeal, what are some good fiber sources? Good sources of soluble fiber include oats, beans, fruit, and barley. Insoluble fiber is found in wheat brain, raw vegetables, like carrots and celery, and nuts. It’s even being “hidden” in things such as yogurt, like the Activia series by Dannon, which also adds live bacteria cultures to your stomach, which are very beneficial.
There are conflicts about how much fiber you should include in your diet each day. Some experts say that it is impossible to eat too much fiber, however, if you are a diabetic, too many soluble carbohydrates may not be good.
There are supplements you can take to get fiber into your diet, but they won’t necessarily have the same cholesterol lowering benefits as a natural food source for fiber, such as oats or nuts.
Because fiber can help prevent many chronic diseases, it’s a good idea to eat as much as you can, keeping in mind any other considerations, such as diabetes. Remember, if you eat a lot of carbohydrates, you should include more fiber because it helps control the spiking of your blood sugar. Fiber is also crucial if you hope to achieve rapid weight loss.
Just remember to consume a healthy amount of unprocessed foods and vegetables in your diet and you should get an adequate amount of dietary fiber.
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