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Fiber in Your Diet Fiber is not only essential in a healthy diet, but also in getting a flat stomach. Fiber will not only reduce the risk of many diseases such as diverticulosis, diabetes, heart disease, colon and laryngeal cancer, but will also prevent constipation, and digestive diseases as well. One other benefit of fiber which directly effects your weight is that it will make you feel fuller sooner which in turn will help keep your weight down. It is recommended by the American Heart Association that per every 1000 calories in your diet, that you consume 14 grams of fiber. The following foods are great sources of fiber. Oats, oat bran, dried beans and peas, nuts, barley, flax seeds, oranges, apples, carrots, psyllium husk, rice, pasta, noodles, oatmeal, barley, white breads including French or sourdough, rice cereals, flour tortillas, soy, quinoa, corn meal, potatoes, carrots, yams, sweet potatoes, turnips, rutabagas, parsnips, beets, squash and pumpkins, mushrooms, chestnuts, avocados, bananas, applesauce, mangoes, and papayas. Drink Water The human body is over 70 percent water, and needs it to survive. It is recommended that you drink at least 64 ounces of water per day to remain healthy. Not only does water decrease your appetite, but your body also burns calories using it. Some experts suggest drinking cold water as it is absorbed quicker, and also may enhance fat burning as compared to warm water. Watch Your Sodium Intake Sodium is an essential mineral that is used to regulate fluids in the body, as well as regulate muscle function, and absorption of nutrients. It is recommended that you take in no more then 2,400 milligrams per day by the American Heart Association. Eating too much sodium can cause fluid retention which can cause weight gain, and swelling of body parts. To stop this from happening it recommended that you watch your intake of sodium. Make sure to eat fresh foods rather than eating prepackaged food, and fast food which contain high amounts of sodium. Eat less at Night One of the biggest mistakes you can make is eating late at night. When you eat food, then go to sleep your body stores most of this as fat which will defeat the purpose of any diet.
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