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High-fiber Diets and Weight Loss

High fiber DietsThere are all kinds of diet plans out including High fiber diets out there. And most make claims that they just cannot deliver. They have lots of disclaimers so even if you wanted to, you would never be successful at making a claim against them. So what about High fiber Diets and weight loss? Is this another fad? We are from the old school that you do not get something for nothing, you need to work at it and you need to exercise some control. That means exercise and watching what you put in your mouth. But what about a high fiber diet, will it help with weight loss?

According to some doctors, if you’re overweight and want some help losing weight, start eating foods high in fiber. Dietary fiber is not a magic weight loss weapon, but it has the power to help fill you up without filling you out.

Here’s why: One of the most effective ways to lose those extra pounds is to control hunger and also control eating because you are are bored, the dieter’s Achilles heel. Hunger and boredom are affected by many things, including when you eat, and the composition of your meals — the amount of fats, carbohydrates, protein, fiber, water content, activity, how busy you are and whether life is interesting or not.

Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat.

How Dietary High fiber Diets Helps Weight Loss

If you choose high-fiber, water-rich foods — such as broth-based vegetable soups, salads, fruits, and vegetables — instead of foods without fiber and water, you can eat the same weight of food but feel full on fewer calories.

A 2009 study in the journal Appetite compared the satiety or fullness factor of apples, applesauce, and apple juice with added fiber before lunch. People who ate an apple before lunch ate 15% fewer calories than those who ate the applesauce or drank apple juice. This suggests that the fiber in the whole apple was more filling even when compared to the juice that had added fiber.

Beyond the fiber content, crunching and chewing a whole piece of fruit stimulates your senses and takes longer to eat. So psychologically, it may also be more satisfying than beverages or soft foods. Chewing also promotes saliva and the production of stomach juices that help fill the stomach.

Eating fruits such as an apple also takes more time to eat than drinking a glass of juice. You can eat an apple while walking or just working at your desk. But if you really want to lose weight, you need to get up and get going. combining a high fiber diet with more activity will accelerate the process of losing weight.

Fiber at Breakfast Is a Healthy Weight Loss Habit

Cereal is one of the morning rituals that has high fiber and helps to keep weight off. In general, eating cereal — especially high-fiber cereals — is beneficial for weight loss. Studies that look at what people eat show those who eat more carbs, more fiber, and cereal in general weigh less than those who eat less fiber, carbs, and cereal.”

How Much Dietary Fiber Gets you to a High fiber Diets

Most women should get at least 25 grams and most men 38 grams each day to gain all the health benefits of fiber, most people get only about half that when not on a diet and even less when dieting, especially on low-carb diets.

Studies show that people who eat 35 to 45 grams of fiber a day are less hungry when losing weight and lose more weight than people who eat less fiber.

Does Type of Fiber Affect Your Weight Loss?

Fibers come in a variety of forms in our diets:

  • Fiber is either soluble or insoluble: Soluble dissolves in water, insoluble does not. Both of these types are fiber are found naturally in fruits, vegetables, whole grains, legumes, and nuts.
  • “Dietary” fiber refers to the fiber found naturally in the foods that we eat.
  • “Functional” fibers such as insulin are added to packaged foods to boost their fiber content. These fibers are isolated or extracted from a plant or animal source, or they are manufactured.

Although all fiber is healthy, research indicates that fiber from whole foods may aid weight loss the most – likely because those high-fiber foods are also low in calories.

There are lots of side benefits to eating the right amount of fiber. Not only will you trim your waistline with a high-fiber diet rich in fruits, vegetables, whole grains, legumes, and nuts, but also reduce the risk for heart disease, diabetes, obesity, diverticulitis, and constipation.”

Add Fiber Calories Wisely and Slowly to Begin Weight Loss

Slowly adding more fiber to your diet can avoid bloating and gas by giving your body time to adapt. It is also important to drink plenty of liquids while aiming for High-fiber Diets.

Here are a few tips that anyone planning to increase their fiber intake should consider:

  • Eat whole fruits instead and avoid  fruit juice.
  • Snack on veggies instead of chips and other fattening foods.
  • Use vegetables as a main course.
  • Consider a vegetable salad instead of a starchy salad as a side dish with meals.
  • A bowl of vegetable-based broth soup before meals adds fiber and makes you feel full.
  • Begin your day with a high-fiber cereal topped with fruit and low-fat dairy.
  • Eat more beans, but beware you will have lots of gas.
  • Eat whole grains and limit them to a few servings each day.
  • Adding nuts and seeds to your weight loss plan is a great idea, but keep the portions small because they are high in fiber and calories.

Striking a balance between what you eat, exercise and your weight is a tough thing for many people. But it can pay off if you stick to it. For more information on diets, click here.

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One Response to “High-fiber Diets and Weight Loss”

  1. Low carb = low cal. That’s why it works. Plain and simple. When you reovme one whole macronutrient from your plate, you reduce your calories by approx 1/3rd. Was nothing to do with food type. You can lose weight eating pasta, or rice, or yams. So long as you run a calorie deficit. I eat lean protein, carbs, fat. I just eat less and I exercise more. I lost 30 lbs in 4 months and kept it off 2 yrs now. Eat from smaller plates. Ur eyes see a full plate, but ur eating less. Go walking too

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