Weight Loss & Nutrition Series

Understanding Macro nutrients for Weight Loss

Carbohydrates - Bodies Main Energy Source

Carbohydrates, proteins, and fats are your muscles main source of energy that are contained in the muscles, liver, and blood stream. Depending on your intensity level throughout the day or in a workout determines the amount and which energy sources where used. Carbohydrates are the main source of energy for your muscle and can be use to effectively achieve weight loss.

Carbohydrates are made up of carbon, hydrogen and oxygen from a process that plants absorb energy from the sun and convert it into carbohydrates. Carbohydrates are also the only source of energy the brain and central nervous system can use.

Carbohydrate foods supply our bodies with fiber for your weight loss diet with vital vitamins and minerals that help use up the macro nutrients like carbohydrates, proteins, and fats.

For more information on nutrition, weight loss, and fitness please visit top weight loss site for some of the absolute best information online.

Have a great day and God bless!

Fiber Fighting Fat

Fiber has been given quite a repretation with its ability to keep you fuller, have you eating less, prevent colon cancer, control blood sugar levels, and even helps one achieve weight loss.

Knowing the basics on certain high fiber sources with its functions and benefits it has can aid in your efforts to lose weight.

Fiber Keeping You Full

High fiber foods help slow down the digestive process and make you feel fuller for longer. This can have an impacting benefit on your weight loss and eating healthy goals.

Most foods that are high in fiber are also low in calories. Fruits and vegetables are excellent sources of fiber that provide many additional nutrient benefits.

Skinny People Eat Fiber

A recent study published in the Journal of the American Dietetic Association looked at the diets of 52 overweight/obese people and compared them to 52 normal-weight people¹. Results indicated that the diets of the obese group had higher amounts of fat, saturated fat and cholesterol, and lower amounts of carbohydrate and fiber intake.

Essentially, those with higher body fat had consistently lower amounts of fiber in their diet. This data is used to further support the notion that a high fiber diet helps keep you thinner.

How Much Fiber

The USDA recommends the following amounts of fiber intake per day:

• 25 grams for women aged 19-50
• 38 grams for men aged 19-50
• 28 grams for pregnant women
• 29 grams for breastfeeding women

A good rule of thumb for a child's fiber intake is to take their age and add five grams.

Eating 5-9 servings of fruit and vegetables a day is an easy way to meet your fiber goals. Most fruits and vegetables have anywhere from 3-7 grams of fiber per serving. Adding low-fat, whole grain bread products as often as possible will also boost your fiber intake.

Increasing the fiber in your diet increases your feeling of fullness without adding too many additional calories. High fiber foods tend to be good for you: They are low in fat, saturated fat, and cholesterol-all of which are important components of a weight-loss diet.

For more information please visit top weight loss site for some of the leading and best information online that will aid you in your weight loss goals.

Have a great day and God bless!

Fiber For Nutrition

What is Fiber?

Fiber comes in two forms, soluble and insoluble. Each acts differently in the intestines and benefits the body in different ways. Soluble fiber acts like a sponge; insoluble fiber acts like a broom.

Soluble fiber. Found in dried beans and peas, oat bran, rice bran, barley, and fruit pectin (the substance used to thicken jams and jellies). Soluble fiber absorbs water in the intestines, mixes the food into a gel, and thereby slows the rate of glucose digestion and consequent absorption in the bloodstream.

Insoluble fiber. This is the stringy stuff that holds plants together. It's called "insoluble" because it doesn't dissolve in water. It can be found mainly in plant leaves, peels, skins, and the coverings of whole grains (e.g., wheat bran). Like a disposable diaper, insoluble fiber can absorb many times its own weight in water. This water adds bulk and softness to the stools and keeps them moving along more comfortably. Think of eating fiber like brushing your teeth - it cleans out your intestines daily.

When you consume too much fiber your body will tell you. Many side affects of too much fiber is excessive gassiness, bloating, stomach pains, and stools being uncomfortable.

Plus, with too much fiber you might eat less food than you need to lose weight and burn fat. Fiber can stop the hunger pains from any cravings and if you eat to small amount of calories, it can hurt your weight loss.

General Tips For Good Fiber Nutrition

• Purchase whole grain breads and cereals rather than refined ones.
• Buy fresh produce and eat it raw and unpeeled whenever possible. Don't drink juice for the fiber; it is not a good source.
• Instead of refined flour, roll chicken in whole grain flour, wheat bran or oat bran before baking.
• Use oatmeal or oat bran in place of bread crumbs in meatloaf or meatballs.
• Substitute cooked dried beans for part or all of the meat in casserole recipes. Use in soups, salads and sandwich spreads.
• Drink more fluids. Water is what helps fiber work. Without it, insoluble fiber can block the digestive system.
• Spread fiber throughout the day. As a general rule, try two servings of fiber-containing foods at each meal.
• Exercise regularly. All the benefits of fiber will not outweigh the problems that come with too little physical activity.

If you want to learn more on nutrition, exercise, and weight loss than just go to top weight loss site and learn the truth for yourself.

Have a great day and God bless!