Fiber: A Key To Losing Weight a Healthy Way
Fiber is an indigestible part of plant-derived foods that is filling but does not give us any calories. Hence, it sounds quite obvious that fiber is good for weight loss, right? But how much fiber do we actually need? Most common recommendation you will find is for 38 grams of fiber daily for men and 25 grams for women, which is about 14 grams of fiber per 1,000 calories consumed.
There are two types of dietary fiber, depending on their solubility. Insoluble fiber (means water insoluble) acts as a broom inside the colon and sweeps out toxins. Soluble fiber will prolong the emptying time with foods we eat such as oat bran and flaxseeds, causing us to feel full longer. Hence, foods high in fiber will make us feel full sooner and will stay in our stomach longer than other foods. In addition, functional soluble fiber acts as a sponge which soaks up toxins.
Fibrous vegetables are very low in calories but high in nutrition, making them the best choice for anyone wishing to improve their health and lose weight. Foods that contain more fiber help to regulate blood sugar levels. Fiber will slow down the glucose absorption and the rate of digestion, keeping the blood sugar level more consistent. In fact, regulating blood sugar is very important in losing weight.
When we eat foods that contain little fiber, such as overly processed foods, they are quickly processed into blood sugar called glucose. To lose excess weight, choose highly fibrous foods such as whole grains, vegetables, fruits, fresh green peas, lentils and beans. A diet consisting of fibrous carbohydrates, clean protein and healthy unsaturated fats provides an extremely effective weight loss program.
When consuming more fiber, we also need to increase our fluid intake. A common advice is to drink as a minimum half your body weight in ounces daily. Eating a healthy diet mentioned above with proper fluid intake will help to improve digestion, eliminate waste and will provide increased energy. When we do not eliminate waste in our colon on a daily basis, it is extremely difficult to lose weight and body fat.
Incorporating foods with low glycemic index will help to provide you with good dietary choices that are typically high in fiber, rich in vitamins and minerals but low in sugar, fat and calories. Since most people live such busy lives, many live on foods that are overly processed and devoid of dietary fiber. Take the time to find out how much fiber is in the most common foods you eat on a daily basis.
All of us need to be more aware of what makes up the foods we eat. Get used to reading labels on beverages and canned and packaged foods. And what are some highly fibrous foods? Bran, whole grains, cereals and many vegetables, fruits, legumes, nuts and seeds such as asparagus, broccoli, cauliflower, spinach, kale, romaine lettuce, kohlrabi, mustard and turnip greens, grapefruit, apples, prunes, pears, green peas, lentils, black beans, kidney beans and soy beans. For some people it can be also beneficial to add a fiber supplement before each meal. This will actually lower the glycemic index of all your foods.
In addition, incorporating omega oils and enzymes can be extremely helpful in creating a healthy and effective weight loss program. So in summary, in order to lose weight and body fat in a healthy way you need to regulate your blood sugar level and this can be best done by consuming a food plan consisting of fibrous carbohydrates, clean proteins, good healthy unsaturated fats and plenty of fluids.