[Neither the Alien, nor the Predator ate enough high fibre foods. It's obvious by their insatiable appetite!]

To find out how high fibre foods can cure your insatiable appetite, keep reading…

There are two different kinds of fibre. There are soluble fibre and insoluble fibre. Both are great, but it is good to know the difference.

Soluble High Fibre Foods

Soluble fiber can be dissolved in water and forms a gel-like substance, binding itself to fatty acids.

Soluble fibre can be found in much of your fruits and vegetables, especially oranges, apples, and carrots, some grains, like  oats, and beans.

Soluble fibre helps you to feel full longer by slowing down the process of your stomach emptying into your intestines.

By eating high fibre foods you can skip that afternoon snack! It is also great to eat soluble fibre as a part of your last meal of the day so you don’t get the munchies at night.

Soluble fibre helps to regulate blood sugar levels for diabetics and it also regulates cholesterol levels.

The absolute best source of soluble fibre is ground psyllium seeds.

Insoluble High Fibre Foods

Insoluble fibre is probably the one you are familiar with. This is passed through the body the same way it went in. It doesn’t dissolve, it doesn’t gel.

It is what my grandfather used to call “some good roughage”. This helps with any constipation or regularity problems some might have.

This type of fibre doesn’t keep you full longer but makes you feel full quicker. This way, you eat less during a meal, resulting in less calories consumed.

We all know what that means; weight loss!

So what foods are best to eat to get insoluble fibre? The short list is any green vegetable, whole grain, and lots of fruits. The food that tops the list is wheat bran.

Caution with High Fibre Foods!

Even though fibre is a great way to lose weight and get healthy, it takes some time for your body to get used to eating it, especially if you’re going from mostly processed foods to the raw and fibre-full fruit and vegetable diet.

Take baby steps!

Add just a little to your diet at first and let your body adjust. Then keep adding more as long as you are comfortable. Little stomach aches are normal but nobody wants to go through pain if they don’t have to.

You should also be making sure to drink plenty of fluids, preferably pure water. You could also try the benefits of oolong tea for a delicious drink. These fluids will help your body to get that fibre through the digestion tract.

High fibre foods can help you with your weight loss on the diet side, but what about your exercise?

Looking for a good exercise plan? Check out our review of The Truth About Six Pack Abs.

Although I don’t think that smoothies are the best thing besides indoor plumbing, a good strawberry smoothie recipe can be a good addition to any calorie restricted diet.

[There is nothing more refreshing than fresh fruit on a hot summer day! Fruit can provide your body with lots of filling fiber and natural sugar.]

Read more to learn how to make delicious strawberry smoothie recipes for your diet…

Now I know that a plain old strawberry smoothie probably doesn’t get your mouth watering but I’m about to open up a whole other smoothie world for you that you may not have been aware of.

Smoothies are so versatile. They are portable, drinkable, and quick to prepare. All you need is a good blender and you are set!

Before I tell you about all the tasty things you can add to your strawberry smoothie recipe, I want to tell you first of all, why you should be interested in making a smoothie in the first place.

Why Smoothies Can Help you Achieve Your Weight Loss Goals

Whenever I make a smoothie my eyes are bigger than  my stomach. I take a tall glass and fill it to the brim with sweet smoothieness and everytime I’m drinking and about half way down the glass I get full.

Why?

Well, fruit is a naturally filling food. Depending on which you choose to blend together, you can have soluble and insoluble fiber that will make you feel full quicker and keep you feeling full for quite some time.

Also, once you really get good at smoothing (is that what you call it?) you can experiment with all sorts of good flavors, including nuts, extracts, and vegetables.

Smoothies provide a good amount of water for your hydration levels. Another important point about why smoothies are good for your diet is that they provide you with plenty of natural vitamins and minerals. These three together guarantee you a full tank of energy for the day, which is why I like to have a smoothie for breakfast but it is a good choice for any time of day.

Smoothies, when done right, can be a low calorie meal that will help you control cravings and reduce your appetite through the fiber and sugars that you are giving your body.

In Thailand, smoothies are available at marketplaces and street corners. Doesn't this look delicious?

Great Additions to Your Strawberry Smoothie Recipe

So let’s take that plain old boring strawberry smoothie and give it pizzazz.

The Creamy

To make your smoothie creamy you can add low fat yogurt, skim milk, or even an ounce of neufchatel cheese. Be careful with your servings here, you want to keep the calories to a minimum.

Good Choices of Fruit

Strawberries, of course, are a great choice, as well as other berries because they have a high amount of pectin and antioxidants.

Bananas can also make your smoothie less acidic and are a great source of potassium.

Kiwi, mango, guava, and other exotic fruits add a good flavor and keep things interesting.

Grapes, apples, and oranges are good sources of juice and sweeten up your smoothie nicely.

Additional Nutrients

If you can think outside the box and try new mixtures, there is no limit to what you can get out of your smoothie.

For my strawberrie smoothie recipe I like to add ground flaxseed ( for healthy fats), oatmeal, and peppermint.

You can add vitamin dense green spinach, carrots, squash, avocado, ginger, protein powder, and natural almond butter.

For no additional calories, you can add vanilla, cinnamon, green tea, rosewater, and any dessert spice like nutmeg.

You can also use the fruit and vegetable juice mixtures to add veggies if you have a hard time finding out how to blend them.

Smoothies are pretty convenient overall. This strawberry smoothie recipe shouldn’t replace your diet but it can be a great addition to it.

Use them on days that you don’t have much time to cook or need to bring something with you. They are definitely a better choice than the rest of the convenience foods available.

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Mornings being how they are, we can easily justify skipping breakfast as a good way to cut calories out of our day, but if you are hungry there are low calorie breakfast options that will keep your tummy happy all day long.

Say your stomach is growling and you leave home without breakfast.  Let’s look at what you are setting yourself up for.

[So you skipped breakfast. You're going about your day. The first couple of hours are okay, until the secretary of the office downstairs brings up left over donuts. Next thing you know you're in a Homer size Donut coma]

Keep reading to find out how to avoid the Donut coma..

How many of you would eat the donut? Everyone except the few with a willpower made of steel. There goes your low calorie breakfast!

How many calories are in that single chocolate laden donut you inhale at warp speed? Up to 300 calories and the thing about this is that many of you will repeat this process numerous times throughout the day to keep up your energy level.

Could this have been avoided?

Low Calorie Breakfast-An Alternative To Your Mid-Morning Snack Attack

We know that a good healthy breakfast can be a hard thing to achieve. It can be a challenge to find the best breakfast cereals. We’ve spoken of the time restriction many of us have in the morning but a good low calorie breakfast doesn’t have to take a lot of prep time.

Wouldn’t you like to be able to resist the temptations that pop up throughout the workday decrease your appetite?

Wouldn’t you like to have more energy to be productive throughout the workday?

Breakfast done right can provide this for you!

The donut choice doesn’t usually satisfy the normal persons appetite and all of those calories are coming from sugar, fat, or empty calories.

Now to get down to WHAT you eat for breakfast…

There are three requirements that I make my breakfasts adhere to:

1. Fiber- A breakfast high in fiber will keep you fuller, longer. It will also keep your digestive system healthy and give you more energy.

2. Vitamins- Fruit, vegetable omelets, oatmeal, whole grain cereals; these will all provide you with a good supply of vitamins and minerals.

3. Diversity- I like to include a little natural sugar, fat, protein, and light carbs. With this diverse meal set before me, my body will not be craving anything. I won’t be thinking about food until lunch, when I will once again be able to make sensible choices to eat.

The Perfect Breakfast- Low Calorie and Delicious

Here are a few mid-low calorie breakfast ideas that would give you bounds of energy and keep you from stuffing your face full of the guilty foods…….

Popeye’s Omelet:  345 calories

3 eggs, 1/4 cup spinach(chopped), throw in some of your favorite veggies and sprinkle with basil and garlic powder. Whisk and pour into non-stick pan. Cook five minutes and flip. Cook for another 2 minutes.  Serve on a piece of dry whole wheat toast.

Whole Grain Goodness: 375 calories

1 cup of cooked oatmeal, 1 Tbsp. real maple syrup, 1 Tbsp of chopped walnuts, 1 Tbsp of crushed flaxseed.

If you a hard boiled egg fan, here is a really cool video showing you how to get that pesky egg out of its shell without the painfully annoying task of peeling it.  Thank you Tim Ferriss!

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It was the sale price that determined my parents choice of breakfast cereal to purchase and stock boys beware if there wasn’t a limit on the number of boxes one could purchase!

[When eating cereal, breathing is completely optional. Inhalation is the preferred method. Kudos to TheShoppeDenver for the photo and fresh pastry ideas.]

Based on some new research from the University of Scranton in Pennsylvania there’s another reason to stock up on cereal.

Professor Vinson and his team of researchers have found that nearly all whole-grain breakfast cereals and many common whole-grain snacks contain high levels of polyphenols.

Polyphenols Explained

Polyphenols occur naturally in plants and are the most abundant antioxidant and is thought to have major health benefits. They have anti-inflammatory properties, and scientists believe they may reduce the risk of cardiovascular disease, cancer and other illnesses.

The Devil is in the Details

This study included tests on more than 30 brands and types of breakfast cereals found in supermarkets.

Unfortunately the professor declined to name the brands included in the test (although Raisin Bran did get a suspicious plug later on as being the breakfast cereal with the most Polyphenols).

Is this a good thing?

Maybe, or maybe not.

It raise questions for me like:

Did they use the most popular breakfast cereals, which tend to be the ones laced with sugars and artificial flavors?

Did they use the most nutritional breakfast cereals to pad their stats on the positive findings?

I’m sure their are other questions racing through your head and I strongly encourage you to let them race. Questioning is a good exercise. Don’t let media or anyone else tell you should accept something as true and concrete. Always raise your “Spockian” eyebrow.

One question I’ll put to rest is the obvious funding question. Professor Vinson has stated no food industry money was provided for this study.

What’s the point?

The study’s main punch line contends that because whole grains are the main source of polyphenols in breakfast cereals (and nearly all cereal contains at least some whole grains) consumers should consider making cereals a regular part of their diet.

Stinson supports his suggestion by stating whole-grain products having comparable antioxidants per gram to fruits and vegetables.

My Breakfast Cereal Experiences

I won’t lie, this study is compelling personally since breakfast cereals were my main source of morning nutrition during childhood and sometimes a lunch, dinner or basically any time I was hungry kind-of-meal throughout my teens. But maybe that’s the point!

Cereals are an easy target food for overeating. Seriously, look at the steps required. Pour cereal and milk into bowl and insert spoonful in mouth? Way to easy!

And how many of us follow the suggested serving size on the nutrition label. I know guys who ate cereal from salad bowls. Seriously!

What to do About Breakfast Cereals?

Some breakfast is better then no breakfast, and skipping out on breakfast regularly (outside of intermittent fasting) is a dangerous idea. Like all foods, it’s all about moderation and serving sizes. Have a bowl and then pack it up.

Keep an eye on the labels as well. Sugars and artificial flavors of all kinds can quickly kill any benefits in cereals. Some cereals are better and some are worse in this respect. I’ve had great success with bran types of cereals but before you dismiss them as boring, read on.

Add nuts, raisins, dried fruit, and fresh fruit to your cereals. I have complete control over of how much or how little I want of each. Spices like cinnamon are also another popular addition and have been known to increase polyphenol content as well.

For more ideas about nutrition and healthy eating, check out The Truth About Six Pack Abs Review. You will find nutrition guidelines, eating habits and need-to-know information regarding your body and why the majority of people trying to lose weight fail miserably.