Fiber: A Key To Weight Loss
What is fiber? Fiber is the part of plant-based foods that our bodies can’t digest. It passes through our digestive tract without providing nutrition or calories and yet it is very healthy for us. How much fiber do we need? Men need approximately 35 grams and women need approximately 25 grams daily.
There three types of fiber. Insoluble fiber acts as a broom inside the colon and sweeps out toxins. Soluble fiber will prolong the “emptying time” with foods we eat such as oats and flaxseeds, causing you to feel full longer. Functional soluble fiber acts as a sponge and soaks up toxins. Foods that contain more fiber will make us feel full sooner and will stay in our stomach longer than other foods.
Fibrous vegetables are very low in calories and high in nutrition, making these foods the best choice for improving our health and losing weight. High fiber foods help to regulate blood sugar levels. Fiber will slow down the glucose absorption and your rate of digestion, keeping your blood sugar level more consistent. Regulating our blood sugar is extremely important in losing weight.
When we eat foods that are low in fiber such as overly processed foods, they are quickly processed into blood sugar. To lose weight, choose highly fibrous foods such as vegetables, fruits, grains, lentils and beans. A diet consisting of clean protein, fibrous carbohydrates and healthy unsaturated fats provide a highly effective weight loss program.
When consuming more fiber, you will need to also increase your water intake. It is recommended that you drink at least half your body weight in ounces daily. Eating these types of foods with proper water intake will help to improve digestion, elimination of waste and will provide increased energy. When we cannot eliminate waste in our colon on a daily basis, it is very difficult to lose weight and body fat.
Incorporating foods that have a low Glycemic rating will help to provide you with good food choices that are high in fiber, rich in vitamins and minerals, low in sugar, low in fat and low in calories. Because most people live such busy lives, many live on foods that are overly processed and devoid of fiber. Take the time and find out how much fiber is in the foods you eat on a daily basis.
All of us need to be more aware of what is in the foods we eat. Learn to read labels on drinks, canned and packaged foods. What are some highly fibrous foods? Asparagus, broccoli, green beans, cauliflower, romaine lettuce, spinach, kale, mustard and turnip greens, grapefruit, apples, lentils, black beans, kidney beans and soy beans. It is also very beneficial to add a fiber supplement such as fiber capsules before each meal. This will actually lower the G-I Index rating of all your foods.
Incorporating enzymes and omega oils can be extremely helpful in creating a healthy, effective weight loss program. So in summary, to lose weight and body fat you need to regulate your blood sugar level - and this is done by consuming a food plan consisting of clean proteins, fibrous carbohydrates, good healthy unsaturated fats and plenty of water.