Veglog

Calcium and Fibre Aid in Weight Loss

Author: Dorothy Hurtley · Date: September 03, 2007

Research has found that calcium and fibre aid in weight loss. This is important research in a world of crash diets.

Calcium

Calcium is necessary for the maintenance of strong bones, teeth, blood pressure and several other bodily functions but also, according to Robert Heaney, MD, professor of Medicine at Creighton University a diet high in calcium can play a role in weight loss because it suppresses a hormone that promotes the accumulation of fat.

The required calcium to meet your dietary needs:

• Age 19 to 50: 1000 mg.
• Age 50 plus and menopausal: 1200 to 1500 mg.

Dairy products and yogurt contain the highest level of calcium and it is recommended that you have three servings a day but several other foods also supply a substantial amount. In the top calcium rich foods are tofu, calcium fortified orange juice, molasses (only one tablespoon), dried figs, almonds, soy nuts, oranges, okra, and pinto beans. Adding 1/4 cup of powdered milk to your baking, soups, etceteras is an easy way to get additional calcium.

Fibre

The most neglected item in dietary needs is fibre. Canadians and Americans are thought to get less than half the required amounts for a healthier life style. According to Elizabeth Quinn at About.com:

Research shows that eating an additional 14 grams of fibre per day is associated with a 10 percent decrease in calorie intake and a loss of body weight of four pounds in four months.

The average individual requires 25 to 30 grams of fibre everyday. Some researchers say that even more is beneficial. But Elizabeth Quinn cautions against increasing your fibre intake rapidly so you do not upset your digestive system.

Food high in fibre are legumes, fresh fruits and vegetables, whole grains products, dried fruits, coconut, peanut butter, nuts (particularly almonds), seeds, peas in any form. Read labels carefully for fibre content. Not all whole-grain products are created equal, particularly breads.