The missing ingredient in your weight loss plan and Longevity

The missing ingredient in your weight loss plan and Longevity -

The missing ingredient in your weight loss and Longevity Plan

What is the missing link which has been shown to be a weight loss secrets and disease prevention ... FIBER !!

you think you've heard it before, nope not even close! Did you know that ...

Just adding fiber to your daily intake can begin the weight loss process. Yes a study of those who added 14 grams of fiber in their daily intakes lost 3.5 pounds more weight over six months than those who did not add the fiber.

Eat more fiber increases longevity. A recent study showed that men with intake of higher fiber had a 23% reduction in risk of death, while women had a 19% reduction compared to those who eat less fiber.

So what that fiber to do to give us the results?
Fiber, found in grains, beans, nuts, vegetables and whole fruits aids the body with bowel movements, lowers blood cholesterol and improves glucose levels in the blood. Some studies have suggested that fiber may reduce the risk of heart disease, diabetes and some cancers

Regarding weight loss :.

• The water-soluble fiber triggers fullness and can also contribute to satiety during meals and during the post-meal period.
• dietary fiber may also influence energy consumption and body weight by its effects on gut hormones.
• dietary fiber can improve the steady absorption of nutrients, maintain a higher energy level, and decrease the available energy from foods.
• soluble fibers delay gastric emptying, slow down their output and delay stomach digestion.
• most of the fiber prevents constipation and minimizes intestinal disorders such as diverticulitis.
• The high fiber foods, especially fruits and vegetables are low in calories. Fiber is filling because it absorbs water as it moves through the digestive tract
  The best sources of fiber: .. All kinds of beans, breakfast cereals high in fiber (Fiber One), fruits and vegetables, nuts

what can I do for that to happen to me ?!

1. Eat a high-fiber breakfast cereal first thing in the morning (as the original fiber One)
2. -3 Eat 2 servings of fruits and vegetables at every meal
3. Add beans at least one meal a day
4. Eat 1-2 servings of raw nuts for snacks every day: .. walnuts, cashews, almonds
5. Make you eat the skin of fruits and vegetables.
6. If you eat bread, plan on using dual fiber bread or wraps rich in fiber.

How much fiber do you need? This varies with the number of calories you take in each day ... but if you get> 35 grams per day and you do well on your way to weight loss and better health! Make sure your drink lots of water your fiber intake increases.

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Jeff Gilliam, PT, PhD, OCS

Jeff Gilliam PT PhD: is a specialist in weight loss, who studied in detail in the areas of health behavior, exercise physiology and nutritional biochemistry at the University of Florida. Jeff taught a course at the University of Florida called "Search Applications to obesity and weight loss." He also taught for UF DPT program to promote health and well-being "and" Evidence Based Practice III '. His doctoral research was in the area of ​​effective behavioral interventions for obesity and its associated diseases. He is the founder of choice of doctors for weight loss Loss a program of life / Successful weight, which can be found in more than 40 clinics in the US Southeast. He is currently clinical director of ReQuest Physical Therapy (Gainesville, Florida) and integrates the loss of life program / weight in physical therapy for his patients to help them achieve their healthy body weight.

Jeff Gilliam is an orthopedic specialist certified by the American Board of Physical Therapy Specialties.

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