Secret Weapon For Weight Loss
Most of us now how important it is to have a healthy body weight and how much of an effort it takes to reach to that weight and maintain it. And, in that process you are counting calories, checking out food labels, cutting down on certain foods and so on and so forth. Some may keep hopping from one specific type of a diet to another in the hope of losing weight. They may or may not succeed in their endeavours. The entire game of weight loss and maintaining it is a complicated one.
Various studies have found that adding fiber to the diet – without changing anything else in terms of the efforts and right foods – resulted in weight loss. This leads us to believe that adding more fiber to the diet can help us maintain a healthier body weight.
So, what is fiber?
Fiber is a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise.
Fiber is mostly concentrated in the skin, seeds and the membranes of plants meaning that an apple with the skin has more fiber than a peeled one. Eating the whole segment of orange would be more beneficial than eating the orange supreme (after removing it from the membranes).
How does fiber help in weight loss?
If there were magical fat burning foods it would solve many current health issues related to being overweight or obese. But there isn’t a single magic bullet. Fiber isn’t a magic bullet but it does play and role in weight loss considering that you are taking care of the other aspects to weight loss too. It helps by filling your stomach and stimulating receptors that tell your brain that it’s time to stop eating. Also, drinking water to make sure that the fiber moves through the digestive system will keep you further full and prevent you from eating the extra calories thus helping in weight loss.
The soluble fiber absorbs water to form a gel inside your gut thus slowing the absorption of sugars in your blood. Lower sugar levels means lower insulin levels which means that your body is less likely to store fat.
Can I take fiber supplements for weight loss?
Fiber supplements are made by isolating the fiber from the plants. There isn’t a convincing evidence that these supplements offer the same benefits as the fiber from a natural source and hence would be effective in weight loss.We believe getting the fiber from the whole plant foods would be the best as fiber supplements are mostly ineffective for weight loss. In fact these foods along with fiber would also provide us with other vital nutrients.
What is the recommended fiber intake?
The recommended daily value for fiber is 25 – 30 grams of fiber per day.
Are there any side effects of too much fiber?
Abdominal discomfort, cramps and even diarrhea are common side effects if you ramp up your fiber intake too quickly. So go slow. Gradually build up on the amount of fiber in your diet. Give your body time to adjust.
A low fiber diet is recommended in certain health conditions. Be sure you consult a nutritionist or a weight loss consultant before you make any changes in your diet.
Which are the high fiber foods?
Beans and lentils, whole grains, bran, nuts and seeds, fruits and vegetables are all good sources of natural fiber.
Takeaway Message from Café Nutrition:
Adding more fiber rich foods can be an effective way of losing weight. But, same as with any other weight loss method, it won’t lead to long term results unless it comes with a lasting lifestyle change including a physical activity. Also, let’s not forget that health is about way more than just weight. Eating plenty of fiber from real foods can have numerous other health benefits.
Café Nutrition is a leading Nutrition and Wellness Company helping many clients in weight loss in Mumbai as well as offering online nutrition services around the globe. We believe in proactive health.