Fiber questions
- Thread starter LeslieT06
- Start date
Cant be bothered to write so im just cutting and pasting.
The American Dietetic Association (ADA) recommends a minimum of 20-35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 cal/8400 kj diet should include 25 g of fiber per day). The ADA's recommendation for a child was that intake should equal age in years plus 5 g/day for children (e.g., a 4 year old should consume 9 g/day). No guidelines have yet been established for the elderly or very ill. Patients with current constipation, vomiting, and abdominal pain should see a physician. Certain bulking agents are not commonly recommended with the prescription of opioids because the slow transit time mixed with larger stools may lead to severe constipation, pain, or obstruction.
The British Nutrition Foundation has recommended a minimum fiber intake of 12-24 g/day for healthy adults
Fiber is in...
legumes (peas, soybeans, and other beans)
oats
some fruits (particularly apples, bananas), and berries
certain vegetables, such as broccoli and carrots
root vegetables, such as potatoes and yams (the skins are insoluble fiber)
psyllium seed (only about ⅔ soluble fiber).
Legumes also typically contain shorter-chain carbohydrates that are indigestible by the human digestive tract but which are digested by bacteria in the large intestine (colon), which is a cause of flatulence.
Sources of insoluble fiber include
whole grain foods
bran
nuts and seeds
vegetables such as green beans, cauliflower, zucchini, celery
the skins of some fruits, including tomatoes
More info http://en.wikipedia.org/wiki/Dietary_fiber
The American Dietetic Association (ADA) recommends a minimum of 20-35 g/day for a healthy adult depending on calorie intake (e.g., a 2000 cal/8400 kj diet should include 25 g of fiber per day). The ADA's recommendation for a child was that intake should equal age in years plus 5 g/day for children (e.g., a 4 year old should consume 9 g/day). No guidelines have yet been established for the elderly or very ill. Patients with current constipation, vomiting, and abdominal pain should see a physician. Certain bulking agents are not commonly recommended with the prescription of opioids because the slow transit time mixed with larger stools may lead to severe constipation, pain, or obstruction.
The British Nutrition Foundation has recommended a minimum fiber intake of 12-24 g/day for healthy adults
Fiber is in...
legumes (peas, soybeans, and other beans)
oats
some fruits (particularly apples, bananas), and berries
certain vegetables, such as broccoli and carrots
root vegetables, such as potatoes and yams (the skins are insoluble fiber)
psyllium seed (only about ⅔ soluble fiber).
Legumes also typically contain shorter-chain carbohydrates that are indigestible by the human digestive tract but which are digested by bacteria in the large intestine (colon), which is a cause of flatulence.
Sources of insoluble fiber include
whole grain foods
bran
nuts and seeds
vegetables such as green beans, cauliflower, zucchini, celery
the skins of some fruits, including tomatoes
More info http://en.wikipedia.org/wiki/Dietary_fiber
The benefits of getting a sufficient amount of fiber will help lower your cholesterol, aids in weight loss and weight gain, helps you maintain a healthy digestive system, etc.
I hope you don't mind me asking...but why are you trying to lose weight, if you're only weighing in at 113? If anything, it sounds like you should be gaining weight...although that depends on your height.
I hope you don't mind me asking...but why are you trying to lose weight, if you're only weighing in at 113? If anything, it sounds like you should be gaining weight...although that depends on your height.
In that case, I wouldn't worry about weight. It sounds like the issue here is appearance.
I would just concentrate on a good, steady diet and a workout regimen. That's what would get rid of the "flabby fat". If you do do that, you WILL gain weight, only with more muscle and less fat.
I have a friend who is your height, but is 130 pounds, yet still has a lean physique...and this is because she is made up of muscle, and with low body fat. Weighing scales do not accurately measure muscle to fat ratio, so don't worry about what they say.
I would just concentrate on a good, steady diet and a workout regimen. That's what would get rid of the "flabby fat". If you do do that, you WILL gain weight, only with more muscle and less fat.
I have a friend who is your height, but is 130 pounds, yet still has a lean physique...and this is because she is made up of muscle, and with low body fat. Weighing scales do not accurately measure muscle to fat ratio, so don't worry about what they say.
I agree with LeanBean. Don't focus on lowering the scale number. Instead focus on adding some lean, toned muscle and reducing body fat. You probably have a small frame. Is that a fair assessment?
If so, consider reducing body fat by creating a strength training and cardio program around increasing lean muscle (no worries about looking like a guy- it won't happen!) and eating enough calories to sustain your current weight.
There are a few posts on here about lowering body fat through increasing lean muscle.
If so, consider reducing body fat by creating a strength training and cardio program around increasing lean muscle (no worries about looking like a guy- it won't happen!) and eating enough calories to sustain your current weight.
There are a few posts on here about lowering body fat through increasing lean muscle.
You're at a perfectly good weight. 110lbs is an 'ideal body weight' for a 5'2" woman by a dietician's standards.
if you are truely 'flabby' then its due to a poor choice of foods in your diet, and a lack of physical activity.
eat right, do something like aerobics/cardio/sports, and start weight training if you really want to fix how you look and feel. That's the recipe for proper, permanent change.
if you are truely 'flabby' then its due to a poor choice of foods in your diet, and a lack of physical activity.
eat right, do something like aerobics/cardio/sports, and start weight training if you really want to fix how you look and feel. That's the recipe for proper, permanent change.