6 Surprising Fat Burning Foods

Losing weight does not end with your sessions at the gym – it is a lifestyle. You have to make sure that once you lose weight, you keep it off permanently. This means that you should be more conscious with your food choices. Did you know that some foods could actually help you lose weight? It turns out that losing weight is not always about starving yourself by sticking to unrealistic diets that make no sense. You can still feel satiated and burn more body fat at the same time. Here are the top 6 surprising fat burning foods to help you lose weight.

1. Apples

An apple a day could mean a leaner you. Eating just one apple is enough to make you feel full. Moreover, apples are rich in fiber especially pectin. Studies have shown that consumption of pectin results in the emptying of the stomach at double the speed it would normally take after consumption of other forms of fiber. Also, pectin restricts the absorption of fat by body cells. Apples also have polyphenols that are responsible for the activation of the fat-burning genes. They are rich in antioxidants, which also help in the elimination of fat from the body.

2. Pineapples

Pineapples are your intestines’ best friends. They are rich in bromelain, which is an enzyme that aids in digestion and elimination of wastes from your intestines. They are not just big juicy fruits with a rough exterior, a crown, and a fleshy interior. If you are serious about burning body fat, eating pineapple more regularly is a good starting point. Moreover, pineapples are catabolic foods – meaning that they require more calories from your body to digest than they contain to eat.

3. Coconut oil

Coconut oil has many benefits to the body. In fact, pure coconut oil can be used to nourish your skin thus leaving it healthy. Coconut oil is a rich natural fat that is healthy for consumption. This is because once it is consumed, it is directly converted to fuel for use by the body rather than being stored. It is a better and healthier alternative to vegetable oils.

4. Cabbage

Our list of surprising fat-burning foods wouldn’t be complete without mentioning vegetables. Cabbage is an amazing fat-burning food due to its high dietary fiber content. Moreover, it provides satiety and improves your digestion. It also helps in healing your gut while still managing your weight. The chemicals responsible for these gut-healing properties are called isothiocyanates.

5. Legumes

Chickpeas are the best example in this context since they are rich in dietary fiber, improve your digestion and also improve your gut health.

6. Avocados

Avocados are not just rich in fiber but they also contain monounsaturated fats, which are a much better alternative to the more common saturated fats. They also help in reducing abdominal fat. The best part about consuming avocados is that you don’t have to get fancy with it. All you have to do is slice it in half and eat your way to a leaner you!

Staying healthy and keeping fit doesn’t always mean battling through tasteless meals and starving yourself. You can actually eat tasty meals and still burn fat. All you have to do is throw in any of these 6 surprising fat burning foods, enjoy your meals and let them work their magic.

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Source by Katie Evans

Psyllium Husk: Dietary Fiber to Lower Cholesterol Levels and Promote Weight Loss

How healthy is your body?

A lot of foods these days may contain pathogens and toxins, that are very harmful to the body. As the human body ages, it accumulates the damage caused by these substances, weakening the body's overall ability to fend off serious diseases later on. Imagine a big wall keeping all the bad viruses and bacteria away from your body. Now imagine it slowly breaking down as a result of the constant pressure wrought by the toxins and the pathogens. You see a small hole opening, and then it becomes larger and larger. Imagine then the viruses pouring inside your body, as free as they can be to destroy and drive the internal environment of your body into chaos. With the immune system incapable of driving off these infections, the body slowly withers away and dies.

That is the sad reality of life. Human beings must contend that diseases will try to find a way to invade the body, and the best way to keep them out is by staying healthy.

What can you do to cleanse your system and rid your body of toxins and other waste products more efficiently?

High-fiber foods is nature's answer to the body's problem with pathogens and toxins. Dietary fiber can cleanse the intestinal lining as well as the colon, scraping out both fat and toxins. Psyllium husk is one of the best sources of dietary fiber. Many alternative medicine practitioners and medical experts agree that psyllium husk contains the best ingredients to less the risk of high blood and cancer. Cholesterol levels can be controlled using Psyllium husk, and a lot of people have noted the positive effects of psyllium husk on a person's diet and digestion.

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Source by Arthur Martin

Why Dietary Fiber is Good For You

You have been listening it over and over. Have more fiber and miracles will happen. How true is that? Are you really going to be that healthy simply by including fiber into your daily routine? Well, the answer is yes. Fiber is the food you need to make your weight loss dreams come true and for you to be safe from heart disease and diabetes. Fiber is simply your best bet against all kinds of awful health problems.

In the kind of lifestyle we live in, people are addicted to having junk foods and unhealthy snacks. The high amount of food that is made entirely out of refined floor, fats and bad carbohydrates is driving your body and mind nuts! The result? You end up being depressed, sick and deprived of energy. Moreover, you are also sentenced to illness since your body has very low defenses against external attack.

This is why it is important to incorporate fiber in your diet. So that the toxins can be removed from your system and you can function better. Fiber also helps lower blood cholesterol and glucose levels. Many illnesses of the digestive tract are also eliminated due to fiber intake. This aids in weight loss and to maintain an energetic mind and body.

You can get fiber from a multitude of sources including fruits, vegetables and bran wheat. Many cereal companies are now making bran cereals so you can get your daily dose of fiber at the start of the day. Men under the age of 50 need about 38 grams of fiber daily and women up to 25 grams. Men over the age of 50 can do with about 30 grams and women with 21 grams. By incorporating foods like whole grains, fruits, vegetables, beans and other legumes will increase your fiber intake easily. You can also get healthy fiber from nuts and seeds.

When you wish to lose weight it is important that fiber is an essential part of your food routine. But you also need to make sure that you do not exceed the required dosage. There is such a thing as too much fiber! And you will feel bloated and have a disturbed digestive system if you begin taking too much fiber all of a sudden. So begin incorporating fiber slowly and help your body get used to it.

Maintaining a balanced diet will give a boost to you physically and mentally and your energy levels will monumentally increase.

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Source by Gabriel Lozen

How to Increase Your Dietary Fiber Intake

There are various benefits to getting sufficient dietary fiber in your diet everyday like help with reducing your level of hunger, slowing the digestion of food in the body, regulating blood sugar levels and enhancing heart health. It is also important that you take good care of your dietary fiber intake for improved overall digestive health.

Though you need to make sure you consume sufficient calories and a good balance of proteins, fats and carbohydrates in your daily diet, dietary fiber has an important role in successful weight loss.

Despite this, many people still consume insufficient fiber everyday which is why you need to take some time to learn which foods should be consumed to boost your dietary fiber intake.

Add blackberries or oatmeal

You can improve your dietary fiber intake by adding blackberries or raspberries to yogurt as these fruits have lots of seeds and are thus one of the highest fiber fruits available. Oatmeal on its own is rather high in fiber but by sprinkling wheat bran to it before eating, you boost its fiber content even more.

You get an instant complex carb boost just by substituting white flour with ground oats or oat flour. If you don’t actually like eating vegetables, you can puree high-fiber vegetables like carrots, broccoli, spinach and sweet potatoes for an instant boost to your diet’s fiber and vitamin content.

Flax seeds and fresh fruit

By adding flax seeds to your protein shakes, you introduce more fiber and healthy omega fats to your diet. Instead of snacking on granola bars, snack on fresh fruit as they are higher in fiber and nutrients.

Include side salads

Make it a point to include a side salad loaded with spinach, mushrooms, tomatoes or peppers with every meal you eat. Instead of eating rice, swap it up with beans which are not only a good source of fiber, but are also a complex carb.

Whole wheat products and nuts

Eat more nuts as they are not only a source of healthy fat, but they also provide fiber and a small dose of protein. By sprinkling bran buds over your Greek yogurt, you add some crunch and extra fiber to your yogurt.

Always choose whole wheat products like whole wheat pita, whole wheat bread, whole wheat pita and whole wheat pasta instead of heavily processed products. Eating an apple a day provides your body with about 5 grams of fiber. For a balanced snack, you could even serve your apple with an ounce of low-fat cheddar or cheddar cheese. For a low calorie snack with lots of fiber, just drink vegetable soup.


It is no more a challenge to include more fiber to your healthy diet with the many strategies available. Just make sure to consume only one or two of these fiber sources everyday as increasing your fiber intake to too much of fiber can shock your digestive system. This in turn can lead to gastrointestinal problems that leave you in great pain and discomfort. It is therefore wise to slowly increase your fiber intake to reap its long-term results.

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Source by Felix G

Health Goals You Can Stick With – Include Fiber in Your Diet For Health and Wellness

Most Americans do not get enough fiber in their diets. Fortunately, adding roughage to your meals is relatively easy and really does not cost extra money since we need to eat anyway! It is found in all plant-based foods. Since this non-nutritive nutrient is not digested by your body, it passes mostly unchanged through the digestive system.

Consuming adequate roughage has a myriad of health benefits. It helps you feel full longer, aids elimination and actually removes about 7 calories per gram consumed. That means for every 30 grams you take in, you will eliminate approximately 210 calories. As a bonus, plant-based foods also provide vitamins, minerals and anti-oxidants.

There are two types of dietary fiber:

* Insoluble: This type helps move material through your digestive system and increases stool bulk so they pass easier. This can benefit you if you are already to constipation. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources.

* Soluble: This type dissolves in water to form a gel-like material. It binds to dietary cholesterol so it can help lower blood cholesterol and balance blood sugar levels. Oats, peas, beans, apples, citrus fruits, carrots, and barley are rich sources.

So how much do you need? Experts agree that you should aim for 25-35 grams daily .. In addition to the food choices listed above, look for food products and supplements with added fiber to make it easy to meet your goals. Many meal replacement bars and drinks, diet and low-carbohydrate spreads, and powder or wafer supplements are some examples of these products. Check the label for the amount and type added. Be sure to consume plenty of water with these products.

Here are some easy ways to increase your consumption without making drastic diet changes:

* Eat the whole fruit rather than drinking just the juice, including the pulp and skin.

* Buy whole grain and fiber-added bread products. White flour and grains may only contain negligible amounts of this vital nutrient.

* Add more vegetables and legumes to meals. Sneak a few veggies into your macaroni and cheese or stews. Enjoy a fresh salad. Beans are an exceptionally rich source.

* You may also want to try Shiratake (Miracle) noodles made from yam flour. They are rich in glucomannon, are calorie free and very filling!

* If this sounds daunting, consider the following example using approximate grams. A typical day may look like this:

A light English muffin for breakfast (8 grams), two pieces of diet bread and an apple for lunch (9 grams), a meal replacement drink for a snack (5 grams), a half-cup of beans with the same amount of brown rice or squash (12 grams) and a banana for a bedtime snack (3grams) gives you a whopping 37 grams for the day- and it was easy!

When you're ready to boost the daily fiber intake, talk with your doctor and take it slowly. Adding too much of this nutrient before your body has a chance to adjust to your new eating habits can cause cramps, gas, bloating, or dirrhea. It's also very important to drink plenty of water to help your body accomodate the roughage properly. Notice that nature, in all her wisdom created many fruits and vegetables with lots of water built in!

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Source by Val Silver

Does Fiber Help You Lose Weight And Belly Fat?

Many people wonder if fiber will help them lose weight and belly fat. Well, the answer is very simple, yes. But there are only a few type of fiber sources that will actually do that. The rest actually hurt your chances of losing weight.

Here are the main reasons why fiber is essential to fat loss:

Eating fiber is crucial to supporting overall health. It absorbs water and by doing that makes you feel fuller for long periods of time.

But not just any carb will do for this.

Think about when you eat some whole wheat sugary cereal, usually you will be hungry really quick because of the lower end amount of fiber and the sugar.

But if you eat oatmeal, or my favorite quinoa, you will feel full for many hours because of the simple digestion effect.

Insoluble fiber also helps your body move food down through your stomach faster, in turn preventing constipation and many other digestions issues.

These benefits right here are essential to using fiber to help you lose weight and belly fat. But not just any source of fiber will do.

Here are some of the most nutrient dense fiber sources you need to be eating:

Sweet Potatoes
Black Beans

These are just a few, but they are the easiest to buy and carry the most nutrients along with high doses of fiber.

On top of your fiber foods you want to be eating protein with them. This will maximize the weight loss process.

Protein is very thermogenic and will raise your metabolism by a lot. So its essential to include fish, chicken, grass fed beef or turkey in with these side fiber foods.

Losing weight by eating lots of fiber is really easy, take my simple tips and small list of foods and put it into your own life. And start seeing serious results as fast as this week.

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Source by Daniel Dash

High – Fiber Diet for Bodybuilders

Fiber is considered an essential nutrient and bodybuilding nutrition should include the consumption of high fiber foods in order to maintain the overall health of the body.

Fiber is a kind of cellular material that is derived from plant sources. In strict biochemical terms, it is a carbohydrate and is composed of non-starchy polysaccharides such as cellulose and many other plant components such as dextrins, inulin, lignin, waxes, chitins, pectins, beta-glucans and oligosaccharides, which are highly resistant to breakdown due to digestion within the human digestive tract.

Dietary fiber can be categorized as either water-soluble fiber or as water-insoluble fiber. While water-soluble fiber (such as gums, mucilages and pectins present in foods such as dry beans, peas, oat bran, fruit and vegetables) tends to slow down the passage of food through the intestine by forming a gel like substance, it fails to increase the fecal bulk. On the other hand, water-insoluble fibers (such as cellulose, hemi-cellulose and lignin, present in foods such as whole wheat, wheat and corn bran, flax seed lignans, fruits such as plums and prunes and vegetables such as celery, green beans and potato skins) increase the fecal bulk thereby facilitating speedy passage of food through the digestive tract.

A high fiber diet is very beneficial for people who wish to lose weight because fiber does not contribute any calories at all while and at the same time, it tends to absorb a lot of water, thereby making you feel full without pumping yourself with too much of food. Moreover, fiber allows a gradual release of sugars into the bloodstream, thereby aiding in regulating blood sugar levels as well as in preventing fat storage, which is commonly associated with insulin spikes. It is very beneficial for bodybuilders because it relieves them of problems such as bloating and constipation (which is very common with their high protein high calorie diet) by inducing regular bowel movements. It is also known to prevent heart disease (controls cholesterol levels), colon cancer (flushing away toxins) and breast cancer.

Bodybuilders need not supplement their diet with fiber. Instead, they can eat high-fiber foods including beans, brown rice, oatmeal, whole wheat bread and whole grain breads. Fruits and leafy vegetables are excellent fiber sources in addition to being rich in vitamins, minerals and antioxidants.

According to the American Dietetic Association (ADA), most adults currently consume less than 15gms of fiber on a daily basis. ADA recommends that people should recognize the benefits of fiber and increase their daily fiber intake to about 10 to 14 grams of fiber per every 1000 calories, which amounts to 35 gms of fiber in case your daily intake is 2500 calories.

High fiber diet must also be accompanied by a higher water intake so that the fiber mobility within the digestive tract does not get sluggish.

Over consumption of fiber is neither healthy, nor safe and can interfere with your body’s absorption of zinc, iron and other minerals, in addition to causing diarrhea and bloating.

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Source by Jason C Diggs

Enhance Your Nutrition With Dietary Fiber Foods

Nutritionists and dieticians highly recommend the consumption of dietary fiber foods with the aim to have a healthy nutrition and prevent stomach disorders as constipation and poor bowel function. The adequate quantity of fiber one adult person should have per day is of 25-30 grams. However, according to studies of American Dietetic Association, the average American adult rarely consumes 11 of fiber daily. This is a call of alert for those people who have a poor nutrition, who suffers from diabetes, overweight or any stomach dysfunction; and also a recommendation for parents to better balance the diet of their children.

So where can we find fiber diet? Fiber is present on the walls of plant cells of vegetables, vegetable stews, fruits and cereals. However, dietary fiber supplements are other alternative fiber sources to complement your diet. Here we present a list of foods rich in fiber that you should take into account:




Brussels sprouts

Green beans: broad beans, snap beans, pole beans, etc.


Greens: spinach, turnip greens, collards, kale, beet greens, etc.

Sweet corn


Vegetable stews:

L Lentils

Lima Beans

– Beans: kidney beans, pinto beans, baked beans, garbanzos, black beans, great northern beans, white beans, etc.



Berries: blackberries, raspberries, cranberries, etc.



Dried figs


Bre Bread: whole wheat, pumpernickel, seven-grain

Bran cereals: 100% bran, all-bran, bran buds, raisin bran

By adding more serving of these foods to your daily diet you can complete the necessary amount of fiber your body needs. In addition to this, drinking a good quantity of liquid is important to balance the functioning of your stomach and hydrate the cells of your skin. Neverheless, if this remains as a low fiber diet, then you may consider taking fiber dietary supplements to reinvigorate the bowel movement, as rice bran.

However, you have to be patient; fibers do not work miracles in one day. Your stomach has to adhere to the new stimuli provided by these foods that will help your system the wastes and eliminates the toxins in a more efficient way.

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Source by Corinna Reyes

Nutritional Facts and Health Benefits of Wheat Bran

Wheat bran is the by product derived from the process of making flour. The outer layer of the cereal is known as bran. Bran flakes are packed with high nutrition and include a number of health benefits. Apart from bran flakes, bran muffins also became popular in the 1980s. Bran muffins are tasty, healthy and nutritious.

Numerous Health Benefits of Wheat Bran

Popularly known as a dietary fiber, wheat bran is available in different forms which include bran flakes, bran muffins and bran cereals. It is known to be greatly beneficial to the body in more ways than one. Some of the most important health benefits of consuming bran in different forms are elaborated below.

Digestion: According to recent surveys, consumption of bran helps to reduce many health issues related to digestion. It helps to reduce several disorders such as hemorrhoids, irritable bowel syndrome and so forth. It also helps to reduce constipation to a large extent. Bran is fibrous and therefore adds bulk to the stool. It softens the stool and helps it pass easily and therefore predictions constipation. There are many other dietary forms of fiber which can be consumed to reduce constipation.

Weight loss: Regular consumption of wheat bran helps to prevent obesity and unhealthy eating habits. Bran is known to be a filling base as it is rich in dietary fiber. It absorbs water and tend to expand in the intestine which gives a feeling of fullness. Home made bran muffins are excellent substitutes for other types of junk food. Bran muffins can be added to lunch or breakfast along with milk and fruits to obtain a healthy diet. Moreover, bran products require longer time to chew and so people tend to eat less as it gives a feeling of fullness.

Diabetes: Consumption of wheat bran is also believed to prevent diabetes and regulate blood sugar levels. The fiber present in the bran helps to stabilize sugar level in the blood.

Nutritious, Healthy and Tasty

Wheat bran tastes sweet and can be added to cookies, waffles and biscuits to improve the nutritional content of a meal. Bran powder is also consumed by some people to augment their intake of fiber. Although bran is added to different types of food, bran muffins are the most popular choices of food. But muffins may lose its nutritional goodness if it is smeared with butter or syrup.

It is important to consume only small quantities of bran at first and then gradually increase the quantity. Too much fiber in the diet can lead to diarrhea. Bran is usually added to food that lacks nutritional value. Bran flakes are also added to milk to make a healthy breakfast. It is filling and rich in nutritious value.

It is important to store bran in refrigerators or deep freezers so that it stays fresh for a long period of time. Bran products tend to become rancid if it is not stored appropriatively. It can also be stored in air tight containers at low temperatures. However, the product should be discarded if it tastes bitter or strange.

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Source by Anamika Swami

No Need For A Low Fiber Diet – The Health Risks

A low fiber diet is generally viewed as being bad for you. It can adjust your digestive system to the point that you actually become ill. Following a low fiber diet can really put your general health at risk, and not just the health of your digestive system. It can actually affect your whole body and cause you years of pain – all through neglecting your diet for a period of time!

It is easy to slip into the habit of easting a low fiber diet these days with the amount of junk and convenience food available out there. Too many of us live life at such speeds that it is impossible to eat healthily and remain moving at the pace we are. However, you would be surprised how easy it is to fit fruit and whole grains into your diet. Until people actually realize that and do it on a regular basis, their low fiber diets are putting their health at risk.

You should renounce a low fiber diet as soon as possible and begin incorporating high fiber foods into your diet as soon as possible. High fiber foods are easy to come by, with fruit and vegetables available at a number of places, including fast food places now. Even McDonalds serve fruit portions as an alternative to their more unhealthy food. There are also fruits at sandwich places, which also serve whole grain bread now so that you have a healthy option. As a result, there is no excuse for not putting an end to your low fiber diet.

A low fiber diet is unhealthy for a number of reasons. Firstly, it can cause sever problems within the digestive system that can cause long-term illness and disease as well as discomfort in the nearer future. Constipation, diarrhea and gas are all symptomatic of a low fiber diet that can be solved with an increased fiber consumption within just a few weeks. If that does not work, medication of ten will but you only have a low fiber diet to blame if this happens to you.

Some illnesses and diseases that occur as a result of a low fiber diet can be a lot more than a little constipation and gas. Some can actually even be life threatening. Diverticulosis and colon cancer are just two of the illnesses that require quite serious treatment in order to get your health back on the right track. Whilst a high fiber diet may not prevent either occurring completely, a low fiber diet will almost certainly encourage them. You may actually have to undergo treatment as a result of your poor diet. Putting an end to your low fiber diet now can prevent that pain and suffering.

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Source by Judy Wellsworth

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