Fiber rich diet for weight loss

By Weight Loss Consultant • Related • Filed Under

For people who are looking for ways to lose weight without feeling hungry and getting cravings all the time, there is hope. It has been shown that eating a diet that is high in fiber will help them to do this. Foods that are high in fiber are very filling but are usually low in calories and are not responsible for weight gain. High fibers foods include fruits and vegetables, whole grains, nuts, seeds, and beans.

There are several ways that foods rich in fiber work to satisfy the appetite. First these types of foods require quite a bit of chewing. It then goes to the stomach and mixes with the digestive juices to form a heavy thick liquid. This fills the stomach. The stomach then sends a signal to the brain saying I am full. Fiber then moves slower through the digestive tract than other foods do. This helps to regulate blood sugars and keeps insulin from peaking and falling. This in turn keeps down cravings for things like sweets and other carbohydrates. It is recommended that in addition to eating foods that are high in fiber that adequate amounts of water are drank as well to help to move the fiber along the digestive tract.

Researchers at Tufts University of Boston reported that people who ate diets high in fiber ate on average 200 calories less a day. This helped them to lose 1/3 of a pound a week or 17 pounds a year. In another study, people who combined a high fiber diet and exercise had even better results. They lost on average one to two pounds per week.

There have been studies as well that show that diets rich in soluble fiber can help to lower cholesterol levels. This can reduce the risk of cardiovascular and heart disease. The National Cancer Institute has sent out reports stating the diets rich in fiber can reduce a person’s chances of getting colon cancer. Other studies show that eating fiber can reduce blood sugar readings and help to lower blood pressure readings as well.

So how much fiber should an adult eat each day? The recommended amount of fiber for an adult is 30 grams per day. This is equivalent to 3 large bowls of bran cereal per day. That is a lot of fiber. Most people do not eat that much fiber in their diet.

There are many fiber supplements on the market for people who cannot get enough fiber in their diet to meet the daily requirements. Psyllium is a natural fiber supplement that can be found at most health food stores. It is a fairly inexpensive fiber supplement that can help meet the needed daily requirements. It is also safe to take every day. Citrucel and Metamucil are fiber supplements that can be found in most pharmacies. These supplements can be used as opposed to eating dietary fiber, if a person is unable to get enough dietary fiber to satisfy the needed daily requirements.

It is very important that a person do get the amount of fiber needed every day for health reasons. This can be very helpful for weight loss as well. Fiber is a simple way to achieve a more healthy lifestyle. It is overlooked by many people because it is so simple but it can give back so much in health benefits to anyone that makes sure that they ingest the recommended amount of fiber daily whether it be in their diet or in a supplement. Some of the simplest things in life give back so much more!

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