Do High Fiber Fruits Assist With Weight Loss?

The answer is yes.  Not necessarily in the way most people think though.  [tag]Fruit[/tag] is not the miracle [tag]fat burner[/tag] or anything like that.  Though it does help with [tag]weight loss[/tag] and here are the 3 reasons as to how High Fiber Fruits do that.

1.  Studies have shown that consuming a fiber rich diet may decrease the number of overall calories eaten throughout the day.  When you eat foods such as fruits that have higher fiber content you tend to eat less overall food throughout the day.  [tag]Fiber[/tag] provides satiety or fullness which helps prevent overeating.

2.  Fiber slows down the digestion process which helps control blood sugars (very important for weight loss and the storage of fat) as well as controls cravings.  It also improves the absorption of minerals and other nutrients during digestion. 

3.  Some studies have shown subjects losing on average 7 pounds just by increasing fiber intake alone without added exercise or other dietary changes.

So the next time you think you can’t eat a piece of fruit because it is that dreaded carb or sugar think about this and realize that just because fruit is a carb doesn’t mean you can’t benefit fruit and its weight loss benefits.

Here is a list of high fiber fruits you should be adding to your diet every day.

Raspberries
Blackberries
Strawberries
Pear
Apple
Prunes
Papaya
Orange
Figs, dried
Blueberries

Here are also 5 ways to incorporate fruit into your meal plans.

1.  Add blueberries to your breakfast in the morning
2.  Prepare a fruit salad that will last a few days and you can eat as a snack or dessert
3.  Eat an apple before you go to lunch every day.
4.  Eat a piece of fruit on your way to work every day
5.  Eat a piece of fruit 30 minutes before your workout.

The A, B, C's Of Post Workout Recovery

You might wonder if you should be drinking a [tag]post workout[/tag] shake others do.  Does it help?  Do you need it?

The answers are both Yes!

Research and scientists have proven that recovery of muscle nutrient stores can be enhanced by consuming a specified mixture of carbohydrates and proteins.  Significant glycogen (carbohydrate) storage greatly reduces the recovery time from exercise.

Consumption of [tag]protein[/tag] immediately after exercise is essential to repairing the muscle tissue that has been damaged from exercise and providing the essential amino acids needed to repair the muscle tissue for the next workout.

These two ingredients are vital to repairing and preparing your body for the next workout.  Any exerciser should consume a recovery drink as soon as possible after exercise and should wait no longer than one hour to do so. This is the most critical period for the replenishment of muscle glycogen and amino acid absorption.

It doesn't matter if you are working out to build muscle or to lose weight you need to recover or your future workouts will not be as effective.  Essentially you will be working out for nothing.

Well, not for nothing, but your progress and success will be slower and diminished.  The 60 minutes after a workout is the ideal time to consume fast digesting carbohydrates and protein.  Your body is actually wanting and needing them at this point.

When looking for a good [tag]post-workout shake[/tag] it should contain

• A formulated 2:1 blend of quick digesting carbohydrates to protein.
• The protein should be made up of Whey Protein Isolate which has a concentration higher than 95% protein.  Whey Protein Isolate has a very high biological value, which makes it great to take before and after workouts because it is so readily digested, absorbed, and used by the body.
• The Carbohydrates should consist of dextrose and maltodextrin to facilitate quick absorption and utilization by your muscles.
• It should contain the essential B vitamins necessary to provide the energy to your cells to start the recovery process or to fuel the cells with energy for an upcoming event.
• Essentially have 0gms of fat to make sure that you are not consuming any unwanted calories.

Based on these guidelines there is a company that meets these guidelines called Prograde.  Their product is designed specifically for post workout recovery.  You won't get a lot of unwanted calories or too many calories so it is perfect for women and men.  Check it out here to learn more about why anyone that works out and is trying to reach a goal should never miss their post-workout recovery drink.