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Several pieces of research have claimed that adding more fiber to your diet is perhaps the best way to lose weight and belly. Losing weight or maintaining a healthy weight is vital to promote healthy heart functioning and to prevent the risk of many diseases such as diabetes, cancer, and osteoporosis.
Most of us know how difficult it can be to lose weight. From cutting down on your favorite foods to trying several exhausting diets, weight loss is no joke. Fortunately, effective weight loss isn’t meant to be too hard. It’s about creating balance, replacing foods your body doesn’t need with nutritionally dense varieties, and yes, adding a lot of fiber!
One study published in ‘Annals of Internal Medicine’ showed that taking at least 30 grams of fiber every day can help individuals lose weight effectively, lower their blood pressure and improve the body’s insulin response. Another study conducted at the University of Massachusetts Medical School compared two diets amongst 240 volunteers.
One group followed the AHA (American Heart Association) diet which involved having more fruits and vegetables, fish, lean, protein, high fiber foods, and cutting back on sugar, salt, alcohol, and fat. The other group was given only one goal, and that was to have 30 grams of fiber every day.
Instructions: No exercise was a part of the recommendations in both groups and all participants had metabolic syndromes like high blood sugar, high blood pressure, and high cholesterol levels. All the students chosen for the study were also overweight. These health issues in consideration were heart diseases, diabetes, and cancer.
Findings: Both groups showed a positive response to their diets. They lost weight, improved their insulin response, and registered lower blood pressures. The group on the AHA diet lost an average of 5.9 pounds of weight and the high fiber diet group lost an average of 4.6 pounds in the same duration.
Conclusions: Even though the AHA diet triumphed; the study showed that increasing fiber intake can help someone lose weight. Having more fiber and following other healthy dietary habits such as reducing your sugar, salt, and fat intake and having more real foods while being physically active can help you reach your weight loss goals more easily.
This research underscored the significance of eating fibrous foods in our daily lives. This is because fiber tends to stick to all the waste materials that are extracted from our foods and flushes it out, thus keeping our intestines in top shape. This also helps us stay away from diseases like diabetes because the sugary substances that are usually found clinging to the insides of our intestines are also swept out by fibers in next to no time, thus reducing the risks of diabetes.
This is both easy and delicious. You can find fiber in almost all whole grains such as brown rice and quinoa. High-fiber cereals and oatmeal are great sources of fiber and can be combined with other high-fiber sources such as berries and bananas.
A salad made with a combination of nuts, kidney beans, chickpeas, seeds, or crunchy vegetables is a great way of having more fiber for lunch. Brown rice with lentils or chicken is another great lunch idea! Look for opportunities to add more fiber to your diet. Foods rich in fiber often have extremely low calories and are super filling so you’ll end up having less anyway. Whole fruits and vegetables, nuts and seeds, berries, bananas, banana muffins, dried fruit, hummus are great options for a healthy snack.
If you've recently been diagnosed with Type-2 Diabetes, you're probably feeling overwhelmed. If you've lived with the condition for some years, you know what the struggle it is. You are, in all probability, like 80% of people with Type-2 Diabetes, overweight or obese, and you may not have exercised in years.
The thought of plunging into a workout routine may seem intimidating but you should understand that weight loss is a natural and healthy way to lower blood sugar. Obesity and diabetes are closely interrelated, and weight loss may get you off the insulin and could even "cure" the disease.
"No matter how heavy you are, you will significantly lower your blood sugar if you lose some weight," says Cathy Nonas, MS, RD, a spokeswoman for the American Dietetic Association and a professor at Mount Sinai School of Medicine in New York City.
Excess weight is a cause of diabetes and some drugs used to treat diabetes can result in weight gain. While it may seem that the odds are stacked against you, you must still make a full-scale effort to drop the extra pounds.
Weight-loss could be just the thing you need to get your diabetes under control to prevent serious life-threatening complications. Start an exercise and a weight loss program after a discussion with your physician.
We advise you to set realistic weight loss goals, aim for moderation, and eat a healthy diet in combination with physical activity to achieve those goals. You don't have to be a spectator to your health. In conjunction with the treatment your doctors are prescribing, you should also take an active interest in your wellbeing, and adopt weight loss as a means to fight diabetes.
Eating fibrous foods and meals would help you get started on the right note, and the best time to get started with anything good is always today. We hope you get on your fitness program sooner than ever and say bye-bye to diabetes and beat excess weight along with it too!
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