OK, after a long holiday season. I know most of you wants to get rid of those calories that you gain from parties. Right? So, to start with, let's try to know facts that would help us lose some (maybe not all) of the weights that we gain. So, how true is it that Fiber could help us lose weight, or does fiber help you lose weight? Read below to find out.
As far a fiber is concerned. A lot of people said that fiber cancels out calories (how true is it?). If so, can I eat more without gaining weight if the foods are high in fiber?
Here's the answer: The truth is, Fiber does not cancel out calories, but, if you are into a diet, it can be your bestfriend to help you lose weight. Want to know why? Simple, it can make you feel full, even if you eat less or consume fewer calories. Speaking of which, you can still eat a lot of fiber-riched foods compared to eating foods which has a low-calorie content. I saw and article that studies regarding the fiber "University review of several studies, researchers found that women who maintained a 2,000 calorie diet but doubled their fiber intake from 14 grams to 28 grams a day lost an average of four pounds in four months." I will include the list of the fiber rich foods that will help you select the foods that you need to eat.Here are some foods on my list that are rich in fiber:
Food Portion Amount of Fiber
Oat bran, raw 1 ounce 12 g
Wheat bran, raw 1 ounce 12 g
Corn bran, raw 1 ounce 22 g
Rice bran, raw 1 ounce 6 g
Fiber One Bran Cereal 1/2 cup 14 g
All-Bran Cereal 1/2 cup 10 g
Fiber One Chewy Bars 1 bar 9 g
For some common foods, see foods below:
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Did you know that fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.
