All bran flakes for weight loss
Moreover, bran fiber requires a bit of chewing. Fiber, especially the insoluble kind, fills you up. As a high-fiber food, a bowl of wheat bran flakes in the morning can give you a great start to getting more fiber each day. By absorbing water, bran creates bulk, which stimulates the intestines to contract and move things along. You complete the fat-fighting breakfast scene if you pour skim milk over that bowl of bran, mix in fresh fruit, and have a glass of orange juice on the side. One serving of wheat bran cereal meets almost 25 percent of your daily fiber needs. Some raisin brans supply almost twice the calories. Getting more fiber in your diet is a simple tool that is as effective at helping with weight loss as the low-fat American Heart Association diet, according to a 2015 study published in the Annals of Internal Medicine. One cup of a popular brand of wheat bran flakes has 130 calories, 33 grams of carbs, 7 grams of fiber, 7 grams of sugar, 1 gram of fat and 4 grams of protein, making it an all-around good choice. A couple of ways that fiber in food may help with weight loss is by adding bulk, so you feel full faster, and by delaying how fast your stomach empties, keeping you feeling full longer. Little did you know your bowlful was fighting fat, too. It gets your system going in the morning while providing as much as half the suggested fiber goal of 20 to 35 grams a day. Bran-bud cereals provide a lot of fiber per spoonful, but flakes may be more palatable. Bran is simply the outer layer of any kernel of grain, where most of the fiber and nutrients reside. Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years.
And if carcinogens are present, a bulkier stool dilutes them. 6 pounds -- the researchers note that a simple change such as increasing your fiber intake can be useful in helping with weight loss. While the AHA diet followers lost a little more weight over the year-long study -- 5. Try different brands to find one you like. Adding more dietary fiber can help people lose weight. A good wheat bran cereal should have 100 percent whole wheat listed as the first ingredient, and contain at least 5 grams of fiber and less than 8 grams of sugar per serving, according to the University of California at Berkeley School of Public Health. Look for wheat bran cereal without any added sugar. Other digestive-tract conditions: A soft, swift-moving stool may prevent and ease the pain associated with many other digestive conditions, such as hemorrhoids. It has an amazing capacity to absorb water and expand. 9 pounds versus 4. All this should be enough to convince you to dig into your bowl of bran with vigor. No other food packs such a wallop of insoluble fiber at one sitting. Volunteers in this study -- which included obese people with high blood pressure, high blood sugar and high cholesterol -- were asked to follow the AHA diet or simply eat 30 or more grams of fiber a day. You might not look forward to it, but you still pour that bowl of bran cereal every day to keep yourself regular.
