CONTROL YOUR WEIGHT WITH FIBREFIT

Weight control is top of mind for many Americans. While most dieters keep tabs on calories, fat and even carbohydrates, one thing that's often missing from weight management plans is fiber. According to the new "FiberChoice Fiber Facts" survey, almost two out of three adults say they would take steps to increase their fiber intake if they thought it would help them control their weight.

Unfortunately, most Americans just aren't getting enough of this essential nutrient in their diets. "People think fiber may simply aid in digestive health, but it also can help you lose weight because it helps you feel full longer and curbs cravings," says Leslie Bonci, M.P.H., R.D., L.D.N., author of the American Dietetic Association Guide to Better Digestion and co-author of Total Fitness for Women.

"Increasing fiber might be that extra boost you need to stay on track and lose those extra pounds. Increasing fiber intake may also help lower the risk of diabetes, heart disease and certain types of cancer."

Now there is one new convenient and great-tasting options to help you bridge the fiber gap. E-Plus Fibrefit offers an easy and tasty way to help reach the recommended fiber each day. Fibrefit is a great way to get more fiber in your diet and help keep weight management in check.

What is Fibre?
Fibre is found in cereals, fruits and vegetables. Fibre is an important part of our diet. Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines. Foods such as meat, fish and dairy products contain no fibre at all.

The main role of fibre is to keep the digestive system healthy.There are two types of fibre: soluble and insoluble. There are no calories, vitamins or minerals in fibre and it is not digested when we eat it.

What does Fibre do?
Fibre is essential for healthy bowel function. When fibre passes through the bowel it absorbs a lot of water, so it increases the bulk of the waste matter. This also makes the waste softer and increases the speed and ease with which it passes through the bowel.

Why is fibre important?
A diet rich in fibre has many health benefits. It reduces the risk of a number of bowel problems - some of them quite serious. These include constipation, haemorrhoids (piles), diverticular disease and cancer of the colon or large bowel.Thus, just eating enough fiber may help you feel slimmer in just a day or so.

There is also evidence that fiber in the diet can help prevent stroke and heart disease, ease the effects of diabetes, and may even directly help in weight loss. Furthermore the feeling of fullness which fibre produces can help people who are trying to lose weight to control their appetite.

Eating plenty of fibre-rich foods may also reduce the risk of developing bowel cancer. And of course, high-fibre foods can help fill you up, which is why they’re such a great choice if you want to lose weight. Furthermore, most foods that are rich in fibre, are also low in fat and good sources of other nutrients.

In the UK most people eat far too little fibre, on average about 12 grams a day or less. Ideally, adults should aim for an intake of around 18 grams a day, or even a little more. Eating more than 32 grams of fibre a day do not offer any additional health benefits.

The good news about the diet tips enclosed are they do not involve starving yourself, or using fad diets that can actually be bad for your long term health.

1. Drink water

Water is quite possibly the single most important catalyst in losing weight and keeping it off longer term. Water acts as an appetite suppressant by keeping your stomach full and fending off dehydration which can lead to false cravings/hunger.

Water also helps your body metabolize stored fat by helping the kidneys flush out waste. When you don't drink enough water the liver which works to provide stored fat for energy helps the kidneys eliminate waste and becomes less effective at metabolizing fat.

Drinking water ice cold burns about 62 calories a day. Your body has to work to raise that waters temperature to your body's temperature. This equals around 430 calories per week.

2. Eat regularly

This means eating 5 times a day and the most important meal is breakfast. Make sure you fuel your body first thing in the morning to avoid hunger pangs later in the day.

When you eat 5 times a day you will never feel hungry, make sure the total calories consumed are sensible and don't over eat in any of the meals learn portion size control!

3. Eat lots of fibre

Eating adequate fiber foods to help keep things moving through your bowel. And like water, fiber rich foods bulk you up and make you feel fuller for longer.

Fibre is found only in plant foods our bodies cant digest it to so it simply goes through the body. During the elimination process it cuts calories consumed by attaching to protein and fat that you eat along with it removes that as well. In addition, high fiber foods are typically low in calories and filling, so you are reducing your calorie intake overall.

4. Consume more good fats

There are good fats and bad fats

Good fats provide you with essential fatty acids (linoleic and linolenic acids) needed for normal reproduction and growth, as well as for production of prostoglandin, a hormone like compound that regulates blood pressure, prevents blood clotting and lowers the risk of heart disease.

For example, the reason oily fish is a great food stems from the fact that the essential fatty acids which it contains can actually help your body burn fat more efficiently and protect against disease. Get at least three portions of oily fish a week with Salmon, mackerel, herrings and sardines being good choices.

5. Get plenty of quality protein

Quality protein is an effective weight control tool because of the satiety factor and its ability to keep you full for longer periods. It also balances out carbohydrates by preventing insulin spikes that cause energy loss and sugar cravings. Protein helps to maintain muscle mass which is important in the fat burning process.

Good choices include: Fish, shrimps, Low fat cottage cheese, low fat yogurt, skimmed milk, egg whites, s Weight gain is caused by consuming too many calories, whether they are from carbohydrate, protein or fat.

6. Carbohydrates can help you lose weight

Don't believe what you read about carbohydrates being bad for you, they can actually help you lose weight! A diet containing good carbohydrates such fruits and vegetables, wholegrains and moderate in fat and calories, will result in weight loss.

Good carbohydrates will also help you combat hunger pangs as they are slowly realized into the body.When eating carbohydrates eat them "from the earth" with no refining or processing.

These include whole grains, vegetables, fruits and beans.

Sensible weight loss

If you have read the above you will see that it is not the food group, but the quality of the food in it that's important for fast weight loss. We have outlined all the major food groups above and providing you eat quality foods in these groups and eat a sensible 5 meals a day you will lose weight and feel healthy and full.