TWO THINGS YOU NEED TO KNOW ABOUT WEIGHT LOSS
There are two diet modifications I strongly encourage my clients to adopt to promote weight loss and they are to increase their dietary fiber intake to 28-38g daily and to reduce their sugar intake to no more than 4g per a serving.
How does fiber help you lose weight? It is pretty simple. Fiber makes feel full and increases satiety so you will not feel hunger, allowing you to decrease caloric intake. Decreasing the calories you consume is a major factor in losing weight. Basically, the term fiber refers to carbohydrates that cannot be digested. There are 2 types of fiber: water-insoluble and water-soluble. Water-insoluble fiber, found in vegetables and whole grain breads and cereals, adds bulk to the diet. Water-soluble fiber found in fruits, legumes, seeds, and oat products, exits the stomach more slowly and helps your stomach feel full longer. Probably the easiest way to increase fiber in your diet is with a good breakfast cereal. You want to look for one with low sugar (less than 4g per a serving) and at least 4g (would like to see it around 8g) of fiber per a serving. All Bran (Kellogg’s), Shredded Wheat (Post) and Fiber One (General Mills) are all good sources of insoluble fiber with low sugar content. On the soluble side you have Quaker Oat Meal with 4g of fiber and 1g of sugar per a serving.
To determine the fiber and sugar content of any product you will need to read the food label on the back of the box and not just the cover. You also want to check the ingredients. If it does not list whole grain as one the top ingredients (I like to see it as the first) there are probably better choices.
