| If you're contemplating going on a diet or even taking the next step to compete in a bodybuilding competition then you'd better get acquaited with your new BFF - Fibre. If you've just competed you'll already know all about the importance of fibrous vegetables in your contest nutrition regime and you've probably sworn off vegetables for life! But to those who are contemplating dieting we'll outline the importance of getting your greens. |
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Dietary fiber is the hard cover found in fruits, vegetables and grains that resists digestion by human enzymes. Fibre is important in your nutrition plan because high fiber foods are lower in calories, satisfies the appetite, requires more chewing and takes longer to digest. Other foods are nearly all digested and absorbed as they pass through the small intestine but fiber enters the large intestine almost all intact.
Fiber is found in two forms; soluble (unrefined oat products, dried beans, peas, lentils, apples and citrus fruit) and insoluble (vegetables and whole grains). Water soluble fiber absorbs fluid as it moves through the digestive system and studies show that it aids in the reduction of serum cholesterol. |
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During your diet mode your goal is to decrease calories which is generally achieved by decreasing your carbohydrate and fat intake. While you will still get your fiber from your complex carbohydrate such as rice and oats, you'll rely more on a higher intake of fibrous vegetables to help you feel full. |
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These include: broccoli, spinach, brussel sprouts, cabbage, celery, green beans. Make sure you have plenty of these vegetables in the fridge if you are hit by those late night hunger pangs. However, due to their higher energy content it is best to avoid corn and peas as part of your dinner plate. While fruits also contain fiber, it is best to decrease the amount of fruit you eat during pre contest as these will add calories to your diet. Make sure that you have plenty of fluid with your meals to make the fibre nice and soft. Increasing the amount of fibre in your diet might, at first, cause an increase in abdominal bloating and wind. After a while, this becomes less of a problem.
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In a nutshell, excuse the pun, fiber in the form of fruit and vegetables plays an important role in your fat loss regime as it helps you feel fuller for longer. Not only do they contain essential vitamins and minerals to help you maintain a healthy and fit body, fibrous vegetables has also the added benefit of increasing bulk in your diet. During pre contest period make sure you have plenty of vegetables on hand as it will help you looking for the 'bad' things to snack all - which could mean the difference between a good body and a great one! Lisa, Go Figure 17 Nov 09 |
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