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Pectin: A Key to Long Term Weight Loss? :
You may never have
heard of pectin, but you may have been eating it for a long time without
knowing it. Pectin is found in a variety of fruits, such as apples,
peaches, and strawberries, along with vegetables including sweet potatoes,
beans, and raw carrots. Pectin is defined as a carbohydrate that lacks
calories. It is also a reliable source of fiber, which is a prime
ingredient of a healthy diet. Pectin is not absorbed by the body,
but manages to cut cholesterol and blood sugar levels. It may even
prevent colon cancer.
One of the interesting things about pectin is that it causes the stomach
to empty more slowly. As a result, after you consume pectin, you feel
satisfied for a lengthy period of time. This means that you will ultimately
eat less, leading to weight loss. Research has shown that a small
dose of pectin will do the trick—as little as a single teaspoon
can enable you to feel satisfied.
You’ll find pectin at your local grocery store. There’s
the powder, which may be known as Sure-Jel, and the liquid, known
as Certo. Derived from apples and grapefruit, pectin is ordinarily
found among the baking supplies in the supermarket. You can also find
pectin in health food stores.
Supporters of the pectin approach to weight loss recommend adding
it to orange juice, water, or soft drinks. The pectin should have
no effect on the taste of your beverage. Given the fact that pectin
is fiber, you should increase your intake of it gradually. Begin with
a teaspoon a day and then work your way up to three teaspoons daily.
In addition to adding it to beverages, you might consider putting
pectin in applesauce, baked potatoes, or broth.
Pectin is just one kind of fiber. In general, fiber is a key element
to any successful weight loss program. Physicians believe you should
consume anywhere from 25 to 35 grams of fiber daily, although most
Americans eat 15 grams or less. Fiber also has a number of positive
health effects. It has been linked to reducing cholesterol, managing
diabetes, and limiting heart damage. One Swiss study determined that
consuming a high-fiber meal reduced hunger more than eating a meal
low in fiber. You can find a number of sources for fiber. These include
carrots, peas, spinach, and cauliflower. In addition, there are a
number of fiber-enriched breakfast cereals and breads. For the most
part, food that is high in fiber is low-fat.
There are some simple ways that you can increase your intake of fiber.
For instance, you can add garbanzo beans to your salad or soup, or
serve a tablespoon of bran with your cereal. Consuming the skin of
fruits and vegetables will also enhance your fiber intake. Since the
actual fiber content of individual foods tends to be low, it is best
if you increase the number of servings of fiber-filled food that you
eat each day.
At times, you might consider eating dinners that don’t contain
meat. This is because meat has no fiber, so it doesn’t give
you the health benefits that fiber-rich food does. Instead, concentrate
on eating grains, fruits, and vegetables. In this way, you can make
sure that your meal has a hearty concentration of fiber.
It should be said that it can become difficult to become accustomed
to a diet rich in fiber. It is indeed counter-cultural, since many
families grew up consuming a great deal of meat. However, if you’re
serious about weight loss, you’ll give fiber-rich meals a try.
Such foods, combined with other sensible eating, can help you lose
the weight and ensure that it stays off.
Don’t think that you can graduate to a high-fiber diet overnight.
It may require a great deal of trial-and-error before you hit upon
the right amount of fiber. However, in the end, you may be amazed
at the positive role that fiber plays in your diet. And you may be
inspired to encourage others to add more fiber to their own diets
as well. It has even been said that a high fiber diet can help you
to better manage the amount of food that you consume. So load up on
fiber—and watch your waistline shrink as a result.
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