using high fiber diets for weight loss

A lot of people consume too little dietary fiber in their diets. Most of them feel that it may increase bloating and gas levels. These side effects may be true for some people but they usually subside. However, the overall health and weight loss benefits are far more all-encompassing.

Eating fiber helps in detoxification, prevents bowel diseases and, normalizes the bowel. It also supports the maintenance of a healthy weight.

When it comes to losing weight, the major problem people have is the tendency to always eat something. This makes a lot of people to indulge in binge eating to feel satisfied and full. There is one helpful suggestion for you if you are facing this problem and want to achieve healthy weight loss. And that would be the idea of adding more fiber into your diet.

How Fibers Work

When trying to lose weight, adding high fiber foods to your diet would be a great idea. This helps you to lose weight without you feeling hungry and deprived all the time. While high fiber foods are higher in volume, they have few or no calories themselves. Thus they also help to reduce the caloric density of your diet.

Fibers take longer time to chew. They generally create a sense of fullness as they also take a long time to digest. When you feel fuller, it helps to curb your appetite amongst other things. This way, high fiber diets help quench your hunger while reducing calorie intake.

Types of Fibers

Dietary fiber includes all indigestible parts of plants that are consumable. Fiber is the material that gives rigidity to the cell walls of plants. Also called bulk or roughage, they are not absorbable by the human digestive system. 

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They are the skins of apples and coverings of wheat and rice. They also come in thousands of different chemical variations. The choice of high fiber foods may include vegetables, fruits, and breakfast cereals.

Basically there are two types of fiber. These are the soluble fiber (dissolves in water) and the insoluble fiber (doesn’t dissolve in water).

Soluble Fiber

They dissolve in water to form a gelatinous substance. This slows down digestion and helps the intestines absorb valuable nutrients from food. They also slow the absorption of carbohydrates from the intestines. Soluble fiber is in foods such as apples, citrus fruits, beans, oat bran, and carrots. Essentially, they are in a lot of fruits and vegetables.

One very vital function of soluble fiber is in helping to lower cholesterol levels in the blood. Fibers bind themselves to cholesterol, toxins, and other wastes produced by the bile. This prevents the body from reabsorbing them again.

Insoluble Fiber

As the name implies, they do not dissolve in water. They come mainly from the structural component of plant cell walls. Insoluble fibers are able to pull water from the body into the intestines.

This helps to increase stool bulk and keep things moving along the intestine. They pass through the small intestine largely unchanged. Insoluble fiber is in wheat and corn bran, whole grains, nuts and many vegetables.

Benefits of High Fiber Diets

Some of the health and weight loss benefits of fibers include:

  • They act like a sponge and soak up any toxic substance in the gut thereby promoting colon health.
  • They slow the absorption of carbohydrates into the bloodstream. This helps to maintain a stable blood sugar level and to control your appetite.
  • Fibers help with weight loss as they help to curb hunger. The added bulk from fiber helps to fill the stomach due to the absorbed water making you feel fuller.
  • Fiber slows the absorption of carbohydrates leading to less insulin production. An otherwise increase in insulin levels usually result in excess fat storage.
  • Dietary fibers equally help to lower total blood cholesterol levels. They lower the “bad” cholesterol – low-density lipoprotein (LDL).
  • High fiber foods also help to reduce blood pressure and inflammation. This leads to improved cardiovascular health.

These are some of the vital roles high fiber diets can play in achieving better weight loss results. Thus it would make a lot of sense to increase your daily fiber consumption.

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You can increase your daily intake from say 15 grams per day to around 30 grams per day. This will go a long way in helping to reduce your total daily calorie intake.

However, when making an increase in your fiber intake, try and do it gradually. This is important due to the fact that a sudden increase can lead to bloating and gas. The amount of each type of fiber varies in different plant foods. So, try and eat a variety to gain all the health and weight loss benefits of high fiber diets.