subject: Fiber: Eat More, Lose More [print this page] The best way to lose weight does not come in the form of a pill. Formulas may help in the process but they are not the key to weight loss. Most experts agree that the combination of a balanced diet and a regular exercise regimen is the best way to get rid of excess weight. Between diet and exercise, it is the former that is trickier to handle. Finding a physical activity that one enjoys is a simple way to burn calories but coming up with a sensible weight loss diet is not that easy.
Bestselling health and nutrition author Brenda Watson has released a book called "The Fiber 35 Diet". In it she writes about the benefits of following the recommendation of the National Institutes of Health and the Surgeon General to consume 35 grams of fiber daily. Watson stresses the important role of fiber in digestive and cardiovascular health. Unfortunately the average American only gets a maximum of 12 grams of fiber which is way below the recommended allowance and this explains the increasing problem of obesity and obesity-related diseases in this country.
Fiber refers to the indigestible part of a plant. There are two types - soluble and insoluble fibers. Both types create a feeling of fullness in the stomach which significantly reduces food cravings. Soluble fiber, however, provides an additional weight loss benefit. According to Watson, this type of fiber acts on the hormones that influence appetite suppression.
Another benefit offered by fiber is that it is low in calories thus one may even overindulge on high fiber foods and not worry about the caloric burden. Admittedly however, it is unlikely that one would eat too much of fiber because as mentioned, it is highly filling. In fact, when one consumes fiber or even fats, hormones that affect satiety called cholecystokinin (CCK) are released. These hormones sends the message to the brain that the stomach is full even if it isn't thus hunger is effectively dealt with.
In the same book, Watson explains how fiber efficiently gets rid of extra calories through bowel movements. According to her for every gram of fiber consumed, more than five calories are eliminated. In other words, eating a little fiber results in the burning of a lot of calories, an unbelievably simple and pain free way to trim down! In addition, because it is indigestible, fiber simply passes through the digestive tract and does not get stored in the body as fat.
Fiber can also effectively eliminate the unhealthy habit of bingeing. Because it slows down the conversion of carbohydrates into blood sugar, fiber effectively promotes healthy blood chemistry. The delayed process results in the maintenance of health blood sugar levels the effect of which is the absence of food cravings. Just imagine how many calories all those doughnuts or chips you passed up would have added up to!
With a high fiber diet, it is certainly true that you can eat as much as you want and still stay within your ideal weight range. Furthermore, you would not have to starve or feel deprived of food.
Watson explains that the low calorie foods that experts recommend to include in a weight management program are actually high fiber foods such as whole grains and fresh fruits and vegetables. The author refers to these in her book "The Fiber 35 Diet" as "low-energy density" foods.
"High-density foods" on the other hand, are those which contain a lot of calories. A bowlful of blueberry and a bowlful of chocolates may be the same in quantity but calorie wise, the latter contains so much more. More importantly, a bowl of chocolates would have a negative effect on one's weight and health in general, in contrast to the bowl of blueberries which not only has lesser calories but also provides a lot of beneficial fiber and antioxidants.
It is not surprising then that fiber has become quite popular because of the numerous health and weight loss benefits it provides. A high fiber diet allows one to eat large amounts of food without worrying about unwanted calories. This diet also helps maintain healthy blood sugar levels thereby effectively eliminating cravings for sugary treats and suppressing the appetite in general.
Healthy weight management involves choosing low calorie foods that effectively satisfy hunger at the same time. There is no other food source that can effectively do that than fiber.
