The Benefits of Dietary Fiber for Effective Fat Loss and Good Health

When you are ready to lose fat or perhaps lose weight, a very important factor to remember is that you must be eating enough fiber every day. Dietary fiber contributes a fair bit when it comes to reducing weight over time. It helps in absorbing fluid and uses up a lot more space in your stomach that helps to battle off food cravings. Also, fiber lessens the effect on your insulin levels and total excess calories in your system. Most importantly, it has various benefits to fat loss as well as to your health.

The Two Types of Fiber

There are two different types of fiber – soluble and insoluble – that can be found in foods. Both provide health benefits. Insoluble fiber provides load to the stools to ensure that it passes through the intestines promptly while Soluble fiber binds with fluid furthermore slows down the digestive process. It can also help in reducing the LDL or bad levels of cholesterol, control your blood sugar levels and helps in diminishing the chances of heart problems and type 2 diabetes (read more about the health benefits of dietary fiber below).

Examples of insoluble fiber foods – whole grains, barley, couscous, brown rice, bulgur, brown rice is rich in insoluble fiberwheat bran, nuts, seeds, carrots, cucumbers, zucchini, celery, green beans, dark leafy vegetables, raisins, nuts, grapes, and tomatoes.

Examples of soluble fiber foods – oats, beans, peas, lentils, oatmeal, oat bran, nuts, seeds, psyllium, apples, pears, strawberries, and blueberries.

Health Benefits of Dietary Fiber

One of the best sources of fiber is plant-based foods such as broccoli, barley, and whole wheat. Foods like these are useful in preventing digestive problems. That is why fiber is popularly known to effectively and safely provide relief for chronic constipation.

Soluble fiber can help lower cholesterol levels and can also help prevent heart diseases because it has the power to lessen the amount of bile re-assimilated in the intestines. Each time soluble fiber interferes with the assimilation of bile in the intestines, the bile is excreted in the human waste. To make up for this reduction in bile, the liver produces extra bile salts. The system utilizes cholesterol to generate bile salts. Hence, to be able to acquire the cholesterol essential to create more bile salts, the liver boosts its generation of LDL receptors.

If you currently have type 2 diabetes, then adding up foods high in fiber in your diet is fiber-rich food examplesrecommended. The body deals with fiber in a different way than that the process wherein refined carbs, which includes white flour, are absorbed. This simply means that, a consumption of foods packed with dietary fiber lowers the probability that triggers the increase in blood sugar levels.

Eating high-fiber foods can also help lower the risk of certain cancers such as colon cancer and other gastrointestinal cancers.

High Fiber Benefits for Fat Loss and Weight Loss

For weight and fat loss, one of the most needed ways is to control your hunger, in that case, fiber can help you with that. Keep in mind that consuming foods high in fiber doesn’t mean that it is a tool for instant fat loss, but instead, it has the ability to help in slowing down your rate of digestion that makes you feel fuller for a longer period time. If you are overweight and wanted to prevent yourself from eating a lot, consuming fiber-rich foods is a good start.

The Proper Way to Increase Fiber Intake

Before reading on, you must also know that there are proper ways to increase fiber intake. As mentioned above, consuming more fiber will likely help you lose weight and as well as improve your health. Yet, remember that you must not consume too much of it, instead of providing benefits to the digestive system, it may result diarrhea.

It is also vital to drink a lot of water or any other healthy fluids when you plan to increase the fiber content in your diet. Fiber may cause constipation if you don’t have enough fluids in your body.

Good Food Sources of Fiber

For a healthy diet, the source of fiber matters a lot, so you must consume enough natural fiber. Fiber is commonly found in foods such as fruits, vegetables and whole grains.

Below are examples of good food sources of fiber.
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Take note that only “natural” or unprocessed foods contains fiber. Refined grains such as white rice, on the other hand, have had their fibers removed during the process. It turns into blood glucose or sugar quickly and it is the major cause of higher insulin levels. Therefore, to naturally reach the recommended daily fiber intake, you must stay away from any processed foods like junk foods and eat more fruits and vegetables.

The best mealtime to consume foods rich in fiber For Effective Fat Loss

Most of the people who have successfully reached their weight loss goals don’t often skip breakfast. Yes, breakfast is the best mealtime to consume foods rich in fiber! We all know that it is one of the most important meal of the day. Hence, eating high-fiber fruits along with breakfast will provide you more weight loss benefits.

How Much Fiber Do You Need?

The regular fiber intake varies on the diet in certain regions, that is why most people won’t notice that they only consume 15g of fiber per day.

Above all the recommended daily fiber intake for women is 25g of fiber while the recommended daily fiber intake for men is 38g per day.

The best part of consuming foods rich in fiber is that it helps in keeping our body in shape and healthy. Start incorporating more fiber-rich foods to your recipes and diet plans.

BioTrust Low Carb Review – Protein Supplement

Looking for a BioTrust Low Carb Review is the first thing you do when you are into working out for your health and fitness. You do not wish to buy the wrong dietary supplement and waste your time and money. Buying supplements referred by your friends without checking out the labels is not a good practice as well. To help you out and give you wider information about the best protein supplement, a BioTrust Low Carb review has been done for you.

Sometimes, working out and eating with the right diet is not enough to get the better results. You may need to take some protein supplements to help develop your muscles. Not all protein supplements have the right ingredients. When choosing the right dietary supplement, you must make sure that it has no issues with high carbohydrates, artificial sweeteners, colors and flavors. You must also make sure to check the label. It must have natural ingredients. Here is a brief BioTrust Low Carb review.

About the Product

The BioTrust Low Carb protein supplements are blended with four types of natural proteins that make use of Stevia and Inulin. It has an IC-5 supplement that assists your body to process the carbs easily. Its protein ingredient is made from healthy cows which were not treated with any unsafe hormones. Thus, these proteins are in a natural state, they were highly preserved through a low temperature processing.

The Pros and Cons of BioTrust Low Carb Protein Supplement

BioTrust Low Carb has no artificial colors and even sweeteners. It is sweetened naturally with the use of stevia extract and insulin, the sweet type of fiber. Customers can choose a variety of flavors; vanilla cream, milk chocolate and more flavors coming soon. It tastes good and doesn’t contain any artificial flavors added. The BioTrust Low Carb is taken like a protein supplement with trusted natural ingredients which makes this a bit pricey compared to any other products.

Where to Buy BioTrust Low Carb

You can buy BioTrust Low Carb at their BioTrust website. Buying the BioTrust Low Carb on their website is much cheaper and you have the option to choose the package that fits your budget. Buying this product from any of the two websites will give you a one year money back guarantee.
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When you are a health conscious and are engaged into working out and having a proper diet plan, the BioTrust Low Carb supplement is the partner for you. It is the best dietary supplement partner for your muscle building, fat loss, and healthy living goals. It will assist you to get the best results you are looking for. It is the safest supplement for your health amongst others because it is not harmful to your kidney due to its natural ingredients.

Video Review for one of the best protein supplements.

If you have purchased and started the Truth About Abs program, then consider using BioTrust Low Carb protein supplement as well.

How to Stop Constipation

In the western world, constipation is the biggest problem. You must learn how to stop constipation especially if you have experienced it or you are experiencing it right now. For optimal health, you should be passing two to three bowel movements each day. Anything less than that is already called constipation. Having a colon cleanse is important in regards with constipation and colon health.

What cause constipation?

If you abuse your digestive system, then you have the high risk of getting constipated. Eating the wrong choice of foods is a way of abusing your digestive system. Most likely, if you are taking food that will irritate you digestive and intestinal system, then it will cause some minor malfunction until it will gradually increase due to total abuse of the system. Taking in much sugar, caffeine or alcohol beverages are one way of abusing your digestive system.

To have a finest health, you must start removing all risky foods in your system and change it to a nutritious one such as fruits and vegetables. This way, it will be easy to stop constipation and live a healthier life.

To stop constipation, you must learn how to manage your lifestyle and diet choices. Even when you are busy with your business, work and or school, you must start watching the food you are eating and avoid those risky unprocessed foods, sugar, caffeine, etc. as much as possible.

Why is Constipation Dangerous?

If you are constipated, it will be difficult to discharge all of your body waste. Imagine having a pile of garbage stuck in your home for weeks, months or even years will cause an awful toxic in your environment. The same thing will happen in your body. If it is difficult to discharge body waste, it will stay in your colon, rotting and expelling more toxins back to your body which is very hazardous if you have not stop constipation immediately. These dangerous toxins will be stored in your fat cells, nervous tissue and brain overtime.

What are the natural ways to stop constipation?

(1)    You must listen to your body. If you need to discharge your waste, then do it.

(2)    Stop eating or taking unprocessed foods, sugar, caffeine or other related unhealthy foods.

(3)    Drink plenty of water to help your remove all your body waste.

(4)    Eat a lot of fiber such as whole wheat or raw foods.

(5)    Get more essential fatty acids such as omega-3s to lubricate your colon to pass along the waste smoothly and effortlessly.

(6)    Follow a detox or cleansing diet.

These ways to stop constipation are very essential for your health. If you have been constipated for some time, your body must be filled with toxic. To stop constipation you should obtain a regular bowel movement and start cleansing your body naturally. Learn how to totally stop constipation and cleanse your body through a Total Wellness Cleanse Program.

How to Burn Fat Fast

Most people who are into fitness or still planning to lose weight wonder how to burn fat fast. To do this, you are required to speed up your metabolism and work out in adding more suitable food intake. Here are some helpful tips for you.

Increase Your Intake of High Fiber Foods

Fiber has a great impact in your body to burn fat fast. Fiber is deficient in most of our daily meals. It advances a whole all-purpose health. An example of a great origin of fiber is salads.

Don’t Let Yourself Starve or Don’t Get Too Stuffed

To simplify this tip, you must learn how to quit eating when you are full and do not eat excessively until you cannot move at all. This is a common tip but most of us just take it for granted or forget about it especially when there are special occasions. If you follow this simple yet sometimes uncontrollable tip to burn fat fast, you will keep the metabolism integral of your body. You must know how to control your food intake and keep in mind that you have a goal that needs to be achieved.

Build Your Muscle Mass

If you don’t know, muscles are much more dynamic when it comes to metabolic factor than our fat and other tissue paper in our body. You must learn how to train your body every day. You can add up more muscle to enhance your metabolism and burn fat fast. Always remember that the more muscle mass you got, the more calories and body fat can burn.

Never Eat Low Quality Carbohydrates before Going to Bed

Foods with low quality carbohydrates such snack foods, bread, candies and even fruits and juices contains sugar and carbohydrates. It is not recommended to eat these types of food before bedtime. It will only cause higher fat deposit and will really forbid your body from keeping an adequate high fat burning mode. The recommended foods to take before bedtime are vegetables.

Try Increasing Your Cardio Training to Burn Fat Fast

As much as possible, you must take time to do some cardio training twice a day such as thirty minutes of cardio exercise in the morning and another thirty minutes of cardio exercise in the evening. Breaking down your cardio training into two is the smarter way to burn fat fast.

To burn fat fast, make sure to add low fat foods in your diet plan. It will truly help your body from digesting fat more than you already have. Also, eating high protein foods are helpful too because it aid your body to burn more calories.

Here are some recommended weight loss program you can try:

Do You Have a Weight Loss Plan?

If you are ready to lose weight, then you would probably have already prepared your weight loss plan. You can definitely lose weight in two ways. First, you can lose weight by a proper diet plan or second you can do regular exercises and workout. But the best approach would be a combination of the two.

Here are some tips to create a diet plan. Make sure you add these tips to your weight loss plan, if any of them are not already included in your list.

Weight Loss Plan Tip # 1: Create your food list. The best way to create your food list is to have a notebook to jot down important foods that you regularly eat. You can also add your food list on your portable gadgets such as tablet or smartphone that you carry every day. You must note down all the food you eat for breakfast, brunch, snack, lunch, dinner, midnight snacks or even foods that you usually eat to make you happy. If you have already listed those foods, you can now start to look closely at what type of weight loss program would work for you.

Weight Loss Plan Tip # 2: Review your list. After listing all the foods you eat, find out which food is not good for your health. Be practical and start slashing out those foods that leads you to gain weight. You must keep in mind that foods that have a lot of sugar and carbohydrate content are not helpful in losing weight. You must also be aware that calorie consumption must not be too high to prevent your body from gaining weight. Make sure to remove unnecessary junk foods and processed foods from your diet.

Weight Loss Plan Tip # 3: Swap those foods you have removed from your list with healthier and natural alternatives. Search for more nutritious foods that are good for your weight loss plan. Remember that taking a lot of food with high calorie will leave a great impact in your body. It must be moderated and most importantly it must not be decreased dramatically when you try to lose weight. You can also try changing fatty foods with foods that has good fibers or natural foods. It will help your lose weight plan a lot.

Weight Loss Plan Tip # 4: Make your own meal plan for the week. If you have already chose what nutritious foods to add to your list, start making your meal plan. This is a vital way part of creating your weight loss plan. Your meal plan must be nutritious and healthy. Make sure you have the three important food kinds that contain vitamins. You must also learn which foods are better to burn fat so that it helps boost your fat burn while you go about your daily life.

Weight Loss Plan Tip # 5: Try your best to control your diet. Having a weight loss plan is very helpful to control and watch your diet, ranging from what you eat everyday to what is forbidden for your weight loss program. Sometimes, we are tempted and are lazy to follow our lose weight plan. Try your best to control yourself and always be mindful of what you eat.

Do not take your weight loss plan for granted if you really need to lose the weight. Otherwise, you are not going to get results.

Quick Ways to Get Ripped

Do you want to learn the quick ways to get ripped? Most of us do not really know how to do the proper exercise and most of the materials and sources are not giving the appropriate answer to this question. So, here are some great tips explaining how to build muscle mass fast, safely and effectively. These tips will help you decrease your time spent in the gym.

Best Quick Ways to Get Ripped

You must not finish to a higher degree of 10 reps for each set. If you are completing more than this, then you are not activating your muscle fibers effectively for maximum muscle development. You may raise the sizing of the weights rather than doing many reps. This tip will cut down the exercise time you are consuming.
Try reducing your exercise time. This tip sounds really unusual, right? But rather than spending hours and hours in the gym, you may want to do more work in a shorter time period. You may have to move away from the comfort zone and raise the intensity. This will help to build up your muscle rapidly. You may also begin to feel a bit out of form. It will mean that you are working firmly and your fitness level is rising.
quick ways to get ripped
Do one workout for each of your muscle group. Amend on the former exercise rather than focusing on a certain muscle. The development of our muscles usually happens most when it is resting. This is a brilliant quick ways to get ripped.
If you are boney and looking forward to add up muscle mass in your body, you must not finish more than three to five sets because you are definitely not exercising at the right intensity level your body may handle.
Another quick ways to get ripped is to beat off boredom and muscle building area of stability by rising the strength and weights by at the least five percent every two weeks. If you don’t continuously adjust on doing your workout, your muscles will get utilized to the weights and you are not really building up, which is a waste of time and energy for you. You must add adequate stress and strain on the muscles every time you workout to allow more development.
Those are the best quick ways to get ripped. You may apply the method and you will probably notice better improvement in your body in no time. Getting ripped quickly is not too difficult as you may think it is. You must have the proper coach for your muscle building training, or if you don’t have one, you must set up a proper muscle building plan for yourself.

Six Pack Abs Diet Plan You Should Know

Learning the basic things to get a six pack abs is a must. Besides working out, another thing you also need is to have your own six pack abs diet plan. It is a very important factor as it significantly affects how you look and feel. Abdominal muscles will never show up if you stay idle and just eat anything you want. The actual work out and exercises on the targeted areas are very important, it strengthens your core.

Overall, a self-discipline, regular work out, and a healthy diet plan specifically for six pack abs are the basic requirements to get the dream abs you’ve always wanted. If you subsequently follow a proper six pack abs diet plan, you can surely obtain a great body shape and also, it will have a huge impact in your abdominal muscles.

Planning for a Six Pack Abs Diet

When you start to plan for your six pack abs diet plan, the first thing you must do is to customize it. You must always remember that you have to eat a nutritious food. First and foremost, you must take note of those foods that you are allergic of or exclude those foods that you really hate and make sure not to include it on your diet plan or list.

After listing out the foods you hate or the foods you are allergic of in your six pack abs diet plan, it is now time to think about the important foods you need to eat. Creating a meal plan is very crucial. You need to start figuring out all the various types of food that you should be eating making sure that you include all nutritious foods in your diet plan.

Secrets on Creating a Six Pack Abs Diet Plan

  • Eat more fruits and vegetables

Always remember that fruits and vegetables are thfruits and vegetables for six pack abse most important food that you need to focus on. Those are natural foods that are truly beneficial to your body which don’t contain any high fat or sugar. When you are eating the fruit, you must try to eat it in the earlier part of the day, for instance, try making a smoothie for yourself for your early breakfast.

  • To start your day right, consume fresh fruits.

Any fruit does have sugar, but it only contains natural sugars. Your body will have a lot of time to work off this natural sugar all the way through the day when you eat fruits early in the morning.

  • Add enough fiber in your diet.

Fiber comes only from plant sources. You cannot get fiber from meat or fat. The best form of fiber to get a six pack abs come from fresh fruits, vegetables and whole grains.

  • Avoid any processed food takes much of the fiber out of foods.

A medium baked potato (with skin) has 3.8 grams of fiber. However, if you make scalloped potatoes from a box, you will get less than 1 gram. So, try to consume fresh foods and not the processed foods.

  • You need at least 25 grams of fiber included on your six pack abs diet plan.
  • Balance your carbohydrates.

You need carbohydrates for energy, so you don’t want to eliminate them as you would in diets like Atkins. However, you also do not want to have too many because that breaks down into glucose which further breaks down into fat. The ideal range of carbs is 45 to 65 percent of your daily calories.

  • Protein should make up between 15 and 20 percent of your calories.

You need protein to build lean muscle mass. Also make sure that fats from all sources make up no more than 25 percent of your daily diet.

  • Drink plenty of water

Some people believe that if they drink a lot of water they will bloat. This is a mistake. You will water-for-six-pack-abslose all of the water you drink through perspiration and urination. However, the water will take with it the sodium in your body. The sodium is what actually causes you to bloat.

  • Limit your sodium intake.

Most people need around 500 mg. of sodium a day for their bodies to function normally. The American Heart Association recommends that people place an absolute cap on sodium at 2400 mg. Nevertheless, the majority of Americans get between 3000 and 6000 mg. a day.  That’s just way too much. Part of the problem stems from shaking salt onto food.  But, much of the problem comes from processed foods. Processed foods use salt for both taste and shelf stability. Just like with fiber, a good six pack abs diet plan will rely on fresh, not processed foods.

  • Reduce or eliminate “fizzy” drinks like soda.

Pop and spritzers increase inflating because the carbon dioxide confined in the bubbles creates gas. This decelerates your abdominal down from clearing.

  • Limit or eliminate your consumption of alcohol and caffeine.

These are natural diuretics which increase fluid loss. They do not replace your body fluids as effectively as water or juice which are the preferred beverages on the flat abs diet.

Also, try to diminish the stress in your life. Stress causes the hormone cortisol to act up. Cortisol causes fat deposits around the organs in your abdomen. Exercise is a great stress reliever, which has the added advantage of aiding you to lose weight all over. Also, do remember that one of the most important for any six pack abs diet plan is fiber. If you are trying to learn more six pack abs diet plan or intense work outs, try this valuable information here.

Saying Goodbye to Wheat to Lose Weight

If you have been engaged to eating wheat products, you must know about these very important factors about wheat to lose weight. Wheat is one of the major sources of calories in the common person’s diet. Most of us include wheat as part of our meals. Cakes, pastries, cereals, bagels, crackers or any wheat related foods that has been part of our meals, be it for breakfast, lunch, dinner or snacks. They are grains in general and wheat in particular that has been a huge part of our diet.

Do we really need to say goodbye to wheat to lose weight? The answer is NO. Some diet or fitness experts may react on this but let me explain first. We can still eat wheat products to lose weight, but we must eat lesser or moderate our intakes of any products that have wheat.

Why should we moderate our wheat intake? It is simple. Here are some helpful facts why we should moderate in consuming wheat related products.

  • Wheat related products have a great impact in our health. Most of the wheat products we presently eat are hugely different from 50 years ago. Today’s wheat products have different levels of anti-nutrients and gluten with ovewheat to lose weightrall biochemical differences.
  • It has addictive properties like opiate drugs giving us a hard time giving up breads, pastas, cereals and cakes. Once we start eating wheat products, we crave for more. Craving and eating for more means consuming more calories.
  • Eating excess wheat products can lead to a greater chance of developing visceral fat in our abdomen. It may be the cause of irritable bowel syndrome and acid reflux.
  • Excess consumption of wheat products may also lead to accelerated aging.
  • It may also increase the risk of heart disease due to the increase of blood glucose. Heart diseases are also caused by small LDL particles, oxidation, inflammation and glycation which were usually triggered by carbohydrates.

What are the benefits of wheat despite of all these negative effects mentioned above? There is also a positive benefit of wheat which is the fiber content. Fiber contents is also important for our diet, we may also obtain it from fruits, vegetables and nuts. So instead of consuming a lot of wheat which has a lot of negative effects for our body, why not consume nutritious foods such as the fruits, vegetables and nuts.

Minimizing the intake of wheat will help you reduce your body fat. It has the possible benefits to us; for our appearance and for our health. We may not completely eliminate wheat products in our diet but we may choose to reduce it. Consume wheat products once in a while and feel the effects it may bring for your health. Saying total goodbye to wheat to reduce your weight is your own personal preference.

To maximize your weight loss experience, choose the right weight loss program, diet plan and supplements.