ADSENSE READY
HEALTH - Foods with high fiber content, can support the success of your diet and help you lose weight. Because the fibers makes the stomach full longer. But, how much fiber is needed per day?
"Fiber may be the magic ingredient that can help you lose weight during a diet. Digestion takes longer to digest fiber, so that the fibers make digestion remain full and reduces the desire to eat, "said Keri Gans, R.D., author of The Small Change Diet.
"Unfortunately, most of us do not get enough fiber, so continue to feel hungry, especially when dieting."
The average woman should gain 25 to 30 grams of fiber per day to reduce the desire to eat excessive, Gans said.
That number can be fulfilled in seven apple or 12 cups of broccoli or seven and a half cup of oatmeal. However, you do not need to eat half a dozen apple a day. Try to vary the fibrous food.
Getting a sufficient amount of fiber through whole foods (not a fiber supplement) keep you full longer because the fiber is digested more slowly than simple carbohydrates, such as rice, noodles, or pasta.
In addition, foods full of fiber will make you feel satisfied longer, so the desire to snack to be greatly reduced, said Gans.
"To meet the needs of 30 grams of healthy, make sure all your meals should include at least eight grams of fiber," says Gans.
Choose oatmeal (4 grams of fiber per cup) or quinoa (5 grams of fiber per cup) or barley (8 grams of fiber per ¼ cup) into your menu.
One pear snack or half an avocado has about 6 grams of fiber. To increase fiber intake, serve vegetables with every meal, such as beans containing 9 grams of fiber per ¼ cup.
Sprinkle chia seeds also contain 10 grams of fiber per ounce of food. That way, the fiber needs are met, you become not easily hungry.
