You can lose weight and belly fat naturally by following GM Diet Plan and by consuming and adding more fiber in it. Here in this post I will tell you about how adding Fiber in your Diet plan help you in reducing your tummy fat easily and very fast.
Almost all of the weight loss plans suggested
by different dietitians works in reducing weight. However the more important
thing is to maintain the lost weight. This is the stage where many people lose
and end up accumulating more weight. If you are planning a weight loss, you
need to have more planning in terms of the food choices before and after GM Diet. Making just one such choice — adding more
fiber in your diet chart— can help you
with reducing weight as well as maintaining it.
Why it is important to lose weight?
If you want to avert heart disease, some cancers, diabetes, joint problems and other serious alignments, it is very important to lose weight and maintain it after it has lost. If you have a will, there are many ways of how to lose weight naturally such as limiting calories, carbohydrates, increasing calorie expenditure by exercise or enhanced physical activity.
You can try any popular diets including the famous GM Diet Plan which can be followed at home or any other diet suggested by your dietitian. Any diet plan can work for you, and if not, you have an option of trying another one.
Case Study : High fiber Diet can reduce your tummy fat naturally
In
a research two groups of 120 volunteers who had metabolic syndrome were asked
to follow two different diets. All the volunteers had high blood sugars, and
high blood pressure, overweight and high cholesterol which greatly increases
the risk of diabetes, stroke and heart disease. They were not given
recommendations for exercise.
The first group was asked to follow a diet for
preventing heart disease (AHA diet), in which you try to eat more vegetables
and fruits, high - fiber foods, lean protein and fish. You also cut back on
sugar, salt, fat, cholesterol and alcohol. The group was asked to take a diet
in which they have to ensure that the average fiber intake was 30 grams per day
or more.
At
the end of research, the average fiber intake of the participants was found to
be 19 grams in both the groups. Both the group participants lose weight, had
improved insulin sensitivity and lowered blood pressure. Those on AHA diet lost
a little more than half kg weight than those eating high - fiber diets. However
both groups volunteers had maintained their weight loss for one year.
One
thing to be noted that the participants in group 2 who were on high fiber diet
did not received any specific recommendations to choose particular food or omit
the other. What the study tells that if you promote healthy habits (such as
high fiber diet) the result is far more effective than discouraging unhealthy
ones.
Important things to remember about Diet in terms of reducing weight
Apart
from weight loss, higher fiber diets can also be helpful in regulating blood
pressure, preventing heart disease and type 2 diabetes. However the diet we
Indian choose involves filtering wheat floor while making bread or filtering juices
which removes most of the fiber. So to add more fiber, you will end up adding
more calories in your diet chart. If you are not getting the fiber through your
diet, it is wise to choose soluble fiber supplement.
Nutrilite
Fiber is a water soluble fiber and can be taken without adding extra calories.
You
need to think differently for adding fiber to your diet
chart. It can be delicious and easy too. A high fiber cereal or chapatti with dal or
vegetables is a good way to start the day. When you feel hungry you can try
high fiber fruits such as sapota. For lunch, add salad spread with beans, chickpeas
and peanuts nuts. Add seeds in your curry to take more fiber from your dinner.
Take
an opportunity to add more fiber in your snacks. A smoothie with nuts and seeds
or whole fruit or boiled corn is excellent ways to add more fiber. To get more
benefits, aim at achieving 35 to 40 grams of fiber.
It is strongly recommended to consult your Dietitian before doing any major changes in your daily Diet. You can connect with some best dietitian from Mumbai on Dietkundali.com . Click here for Free Registration .
List of Fiber Rich Food Sources (calorie with weight) which certainly helps you in losing weight:
| Food |
Calorie Provide
(kcal) |
Weight of Dietary
Fiber (gm) |
BENGAL
GRAM |
360 |
28.3 |
| Flaxseeds |
534 |
273. |
| SOYABEAN |
432 |
23 |
REDGRAM
(tender) |
116 |
22.6 |
GINGELLY
SEEDS |
563 |
16.8 |
GREEN
GRAM |
334 |
16.7 |
CURRY
LEAVES |
108 |
16.3 |
| LENTIL |
343 |
15.8 |
BENGAL
GRAM |
372 |
15.3 |
COCONUT
fresh |
444 |
13.6 |
MUSTARD
SEEDS |
541 |
13.6 |
| WHEAT |
346 |
12.5 |
| MAIZE |
342 |
11.9 |
BLACK
GRAM |
347 |
11.7 |
| SAPOTA |
98 |
10.9 |
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