The benefits of fiber for weight loss
By Unived on 15 Jul 2015 , categorized in Nutrition
The role of fiber or ‘roughage’ in a diet if often underestimated. Mainly derived from foods like fruits and vegetables, fiber plays a key role in regulating digestive health. However, there might be more reasons to incorporate more fiber in your diet. Evidence suggests that fiber could make a big difference in improving weight loss efforts. If you have been trying to lose weight for a while and have reached a plateau, increasing your fiber intake could kickstart the desired weight loss.High-fiber foods induce satiety quicker, which means that you feel fuller more easily. This helps prevent overeating and suppresses excessive appetite. As high-fiber foods have more ‘roughage’, you spend longer chewing such foods, which sends the signal to the brain that satiety has been achieved. Starting your day with a high fiber breakfast is just as effective for weight loss. Breakfast is one of the most important meals of the day, as you have been ‘fasting’ for about 9 hours. High fiber foods such as oats and muesli don’t just offer nutrition-rich calories, they also set the tone for the rest of the meals of the day. These foods are extremely filling, which means that you are less likely to feel hungry before you next meal, and are less likely to indulge in junk food to appease hunger pangs. Fiber is also great for your overall digestive health. High fiber foods prevent bloating and gas, which makes you feel ‘lighter’. A diet high in fiber also ensures proper bowel movement, and keeps your system detoxed.
High blood glucose levels are a big contributing factor towards weight gain. When food is being digested, the carbohydrates in the food lead to a rise in blood glucose levels. This kicks off the metabolic processes in which carbs are converted to energy, while excessive carbs are stored as fat. Dietary fiber irreversibly binds to sugar, thereby preventing big spikes in blood glucose levels. This translates to reduced fat production and fat accumulation in the body. It goes without saying that fiber is not a magical weight-loss ingredient. Sustainable weight loss can be achieved by a combination of clean eating and exercise. However, the benefits of adding more fiber to your diet are undeniable.Oh, and remember that if you still crave for the evening snack, there are healthy options available like high-fiber soup. These natural alternatives make you feel sated, fulfill your daily fiber requirements, and don’t add unnecessary calories to your diet.So, go ahead and incorporate more fiber into your diet in the form of whole grains, fruits and vegetables. You won’t just lose weight, you’ll feel lighter and healthier throughout.