6 Reasons Why You Need Fiber In Your Diet

Fact: We all need Fiber in our diet. 6 Reasons Why You Need Fiber In Your Diet letsregale.com

Fiber is a nutrient you might not spend too much time thinking about. However, like many other vitamins and minerals, it’s vital to good overall health. When you don’t get enough fiber, your body could pay the price. There are many reasons why you should examine your fiber intake and make adjustments as necessary.

The amount of fiber you need may vary a bit from your sister or best friend, but the general guidelines are similar. The average woman should get about 25 grams of fiber on a daily basis. Many people don’t get enough fiber, which can be detrimental to your health. Read nutrition labels to get a sense of how much fiber you’re consuming so that you know if you need more or less.

Here’s everything you need to know about fiber. Talk to your doctor if you need more assistance tweaking your intake.

1. First, Know Your Daily Intake Recommendation

The amount of fiber you need may vary a bit from your sister or best friend, but the general guidelines are similar. The average woman should get about 25 grams of fiber on a daily basis. Many people don’t get enough fiber, which can be detrimental to your health. Read nutrition labels to get a sense of how much fiber you’re consuming so that you know if you need more or less.

2. You Need Fiber For Digestion

One of the great things about fiber is that normalizes your digestion and keeps bowel movements healthy and normal. Fiber helps keep stools soft so they can pass through easily, preventing constipation and other dietary disturbances. Keep in mind that if you eat too much extra fiber all at one time, you could have the opposite issue and you don’t want to deal with that.

3. It'll Control Your Cholesterol

Another great thing about fiber is that it can help regulate your cholesterol.As it passes through your system it takes excess cholesterol with it, helping keep your levels low and normal. This is important because high cholesterol levels can lead to heart disease, which happens to be the number one killer of women. If you worry that you have high cholesterol, a simple blood test can tell you if you need to get things under control.

4. It Might Help You Lose Weight

Here’s one of the best things about fiber. It bulks up in your digestive tract, helping satisfy your appetite and keep you feeling full for longer. Eating high fiber foods can help you resist between meal snacking, which naturally cuts calorie intake, thereby helping you shed some pounds. Many high-fiber foods are also healthy ones so this is great news for anyone looking to bring the number on the scale down a little bit.

5. Regulates Blood Sugar

FiberIt helps slow sugar absorption in your gut, which can keep your blood sugar levels within a healthy range. For people who don’t have diabetes, a diet rich in fiber can help prevent the development of type 2 diabetes. If you’re at risk, talk to your doctor about beefing up your fiber intake.

6. Know What Fiber-Rich Foods You Should Eat

There are lots of healthy options when it comes to high-fiber foods. By adding them to your meal plan, it’s virtually effortless to get more fiber into your diet. Your best options are fruits, vegetables, whole grains, beans, nuts, and seeds. All of these foods are also pretty tasty so it shouldn’t be too hard to eat more of them.

There are some really easy ways to eat more fiber. Experts suggest starting your day with a high-fiber meal to get you going. You might also make the switch from refined grains to whole grains. You can find delicious whole grain breads, pastas, cereals, and crackers. Add fruits and vegetables to each meal and snack on popcorn, trail mix and dried fruit.

Here's Why You Should Never Skip Breakfast

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Breakfast like a king, lunch like an earl and sup like a pauper.

This old adage contains sound advice, according to modern nutritionists. Skipping breakfast is not good for you, eating the wrong things for breakfast is, too. Whether you're a kid still sprouting or a fully grown specimen of the human race, food delivers the nutrients we need, and breakfast happens to be particularly important because after a night's sleep our bodies are low on protein, vitamins, minerals and energy. Hence the word "break" and "fast."

1. Skipping breakfast is linked to weight gain

Numerous studies have proven that eating breakfast aids weight loss. These studies have proven that people skipping breakfast habitually, are 4.5 times more likely to become overweight or obese than those who eat a healthy breakfast.Help avoid a sluggish metabolism by starting your day with eggs or oatmeal. I actually fluctuate 3-4 pounds if I miss breakfast. Why is this? Because without properly fueling, your body is missing those important macros that help control your appetite and not being ravenous during the day.

2. It contains all the nutrients you need

No, not fatty bacon, sausage or hash browns! Breakfast foods like oats and eggs or fruit and unsweetened yogurt will provide you with your daily dollop of healthy nutrition. Those who skip breakfast will have lower levels of potassium, zinc, calcium, magnesium, phosphorus, and vitamins A, B6, C and E.

3. You'll Have More Energy

To stabilize your blood glucose level and have more energy, start your day the right way with some eggs. This will provide you with lean protein for a powerful day! And starting your day with protein and a healthy fat will curb your appetite so you make healthier choices for the day. Having more energy is one of my top reasons you should never skip breakfast.

4. Breakfast helps balance protein levels

Instead of scarfing down most of your daily protein dose at dinner time, change your breakfast routine. Our bodies need protein to develop and maintain lean muscle tissue. If we don't get a sufficient supply during the day, muscle maintenance is not optimized.

Our bodies use energy to digest food and make efficient use of the nutrients we consume. This is called the thermic effect of food (TEF). Not all foods burn up the same amount of energy, though. Protein has a far higher TEF (20 - 35%) level than fat or carbs. This means a high protein intake can significantly boost our metabolism and increase the amount of calories our bodies burn, amounting to as much as 100 additional calories per day.

Eating lots of protein at dinner time doesn't work because our bodies can only absorb and process so much at a time. Include milk, yogurt, eggs, cheese and lean meats in your breakfast to balance protein levels correctly and you'll feel fuller for longer.

5. Protein at breakfast is the best hangover cure

Why should a plate of bacon and eggs serve as the ideal hangover cure after an epic boozy night out? It's because our bodies crave protein in the mornings. Proteins are broken down into individual amino acids. They help our liver to detoxify, which speeds up our recovery. Alcohol consumption depletes the number of amino acids in our bodies, which means eating a hearty bacon butty will get your amino acids working again, according to researchers at Newcastle University.

Do you always eat breakfast and does it contain protein?

These Are High-Fat Foods You Should Be Eating That Won't Wreck Your Diet

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Are you one of those people that avoid fat like the plague? I used to be just like you. But, what if I told you that fat is good for you? It's true it is. Let's be real, it's not fat that you should be worried about, it's those carbs, which we'll get into next week. These Are High-Fat Foods You Should Be Eating That Won't Wreck Your Diet letsregale.com

Some high-fat foods are healthy for you. These high-fat foods can help maintain your cells and keep your hormones balanced, keep you fuller for longer and also boost your immunity. However, so many people aim for a non-fat diet, believing this is the answer to being slim. (This is another topic for next week.) But slimming down can be more easily achieved by consuming healthy fats. This is in fact just what your body needs. As a result of consuming these healthy fats, your skin will be clearer, your body leaner and your immune system will be boosted. Here are high fat foods you should eat during your diet.

Eggs

Most dieters choose egg whites over the whole scrambled egg due to fear of weight gain. Although I totally understand the thought process, this is a falsity. Having the whole egg can aid your weight loss even more. Even though there is fat in the yolk, this is healthy fat which can aid your weight loss. So, go ahead, enjoy the whole egg with a smile as you better your body nutritionally while slimming down.

Nuts

Why should you be eating nuts? Well, it is pretty simple. They are a healthy fat in moderation (no more than a handful a day), full of protein and fiber. In addition to helping you feel full longer while suppressing your appetite, this is healthy fat. Not bad for dieters, right? A handful of nuts suppressing your appetite is a dieter's dream!

Avocado

Did you know that a half of an avocado contains a whopping 15 grams of fat? The good news is that 10 of those grams are monounsaturated fats, which contributes to improving your cholesterol levels. Foods high in monounsaturated fats may prevent the accumulation of #belly fat so dieters, enjoy! And the #benefits don’t stop there. Avocados are also high in antioxidants and nearly 20 vitamins and minerals. So enjoy to better your health and slim that body down!

Coconut

Coconut was once said to clog your arteries but now, through countless studies, that has proved to be incorrect. Coconut has fat, but it's the healthy fat shown to improve the health of your heart. Coconut in moderation can lower your risk of heart disease. Cheers to that as you munch on a piece of coconut!

Olive Oil

Look at the Mediterranean diet and its use of olive oil. Olive oil works great for cooking or even as a salad dressing because of the great taste. It’s high in monounsaturated fatty acids, which is the healthy, diet-friendly fat for those looking to lose weight. Working olive oil into your diet can help lower your risk of heart disease by lowering your total cholesterol and low-density lipoprotein cholesterol levels. And you can lean down in the process - just enjoy in moderation!

Peanut Butter

Peanut butter is also a healthy fat that can help to curb your appetite and keep you feeling fuller for longer. Spread a thin layer on a slice of whole grain bread as a great post workout snack. This protein packed snack will aid your recovery and assist in your weight loss goals!

Salmon

Although salmon is high in fat, this is a healthy fat that can lower your risk of heart disease. Salmon contains Omega 3, which your body requires reducing your risk of a heart attack. So enjoy this healthy fat two times a week for a heart healthy and happy life!

Enjoy the healthy high-fat foods that are dieter friendly in moderation. And please share, what is your fav? Mine are eggs; they help me start my day the right way!