Could this type of carbohydrate be the most under-estimated supplement and food to help you lose weight…?
You can be simply adding these high fibre foods and supplements in your everyday life to have a powerful fat loss effect.
Put simply, fibre refers to carbohydrates that cannot be digested by humans.
Insoluble fiber function mostly as ‘bulking’ agents and serve powerful for helping your digestion.
However… Soluble fiber can have powerful effects on health and metabolism (1).
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We’ve talked about previously the huge importance of your gut health and the trillions of gut bacteria living in you right now. And its the different species of gut flora that play important roles in your health such as blood sugar control, weight management, immunity and even brain function (2, 3, 4,5, 6).
And this is where you need to feed your gut flora for them to stay healthy.
You do this with eating a mix of soluble and insoluble fiber that has a prebiotic effect to have the beneficial results for health and bodyweight (7,8). The fiber passes through the digestive system mostly unchanged, eventually reaching your good bacteria who can turn it into usable energy.
Soluble fiber, found in cucumbers, blueberries, beans, and nuts. Soluble fiber dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer, which can help with weight control
Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination
Another key difference between vegetables and fruits, on the one hand, and grain products on the other, is the amount of water present. Water in a food makes a big difference because when water interacts with soluble fibers, the fiber will soak up that water like a sponge. This sponge effect is one of the major reason why soluble fibers work so well to blunt the return of hunger and stabilize blood sugar.
We’ve talked about the importance of controlling chronic inflammation and its powerful effects on your health and ability to shape the body you want. Inflammation is a strong driver of disease including heart disease, obesity, Alzhiemers and metabolic syndrome (10,11,12). Gut bacteria has been shown to reduce inflammation (9). And one way that good bacteria does this is by producing short-chain fatty acids that feed the cells in the colon.
Where is starts to become powerful for you and burning off the unwanted weight is how lowering inflammation has positive effects for fat loss via its effects on the hormone Leptin (13, 14,15). One of the important reasons for managing Leptin is being able to control your appetite.
This is why we can have you eating less without trying.
One of the reasons I believe counting calories is not necessary is because we can set you up for “automatic fat loss” by controlling the amount of food you eat. Fiver will have the effect of reducing your apatite and having you feel satisfied between meals, and therefor having you eat less.
A group of researchers from the University of Massachusetts Medical School zeroed in on fiber, since previous studies have shown it can help people feel more full, eat less and improve some metabolic markers like blood pressure, cholesterol levels and blood sugar.
“By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma.
When it comes to diet guidelines, and how obesity, heart problems and diabetes are so common, Ma has to say…
“Very few people reach the goals that are recommended,” he says. Asking them to focus on eating more of a certain food—rather than telling them what not to eat—may help people to think more positively about changes in their diet, and make the goals more achievable. From there, it might be easier to make the other changes. [Adding fiber] might be one new idea for how to get people to adhere to a diet”.
And its shown certain fibres such as psyllium, glucomannan, guar gum, B-glucans and pectins has the end results of having you feeling fuller for longer and significantly reducing appetite (16,17). It does this by becoming thicker and having a higher viscosity, forming a gel-like substance that sits in the gut (18).
Even with some science now showing that the weight loss effect of sober can target belly fat that is also associated with metabolic disease (19).
The Truth To Fibre Supplements For Weight Loss
It’s the synergy of the whole foods you eat that give you the best benefits. This is why getting your fiber firstly from whole plant foods is best, and then looking to supplements as the answer.
As when you take isolated fibres extracted from plants you’re going to have a limited effect. Glucomamnnan is one finer extracted from the Knjac root that has some evidence in showing benefits on weight loss when used as a supplement (20,21,22).
According to a report17 by the Council for Responsible Nutrition Foundation (CRNF), if American adults over the age of 55 with heart disease took psyllium dietary fiber daily, it could reduce health care costs by nearly $4.4 billion a year. (23)
This is exactly why we break down the My Body Diet to give you a broad range of foods rich in soluble and insoluble fiber. Including the viscous fibres exclusively found in plant foods.
Also, let’s not forget that health is about way more than just weight. Eating plenty of fiber from real foods can have numerous other health benefits.
What many fail to realize is that grain-based fiber is far from ideal as the grains that accompany it can actually promote insulin and leptin resistance.
Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber. This is ideal, as both help feed the microorganisms living in your gut. The same cannot be said for grains (including whole grains) and processed foods, as the carbohydrates found in both can serve as fodder for microorganisms that tend to be detrimental to health. Gliadin and lectins in grains may also increase intestinal permeability or leaky gut syndrome.
Eating leafy greens such as spinach and kale and vegetables in the cruciferous family such as broccoli, cauliflower, cabbage and bok-choy have several properties that make them great to include in your weight loss diet.
Eating these is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (24).
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (25).
The key factor determining the fat loss effects of fiber has to do with the amount of sugar/starch in a food compared to the amount of fiber. If a food is almost all sugar/starch and has very little fiber, blood sugar levels will surge leading to energy swings that can cause changes in mood, food cravings and hunger. However, if a food has a higher proportion of fiber compared to sugar/starch the exact opposite is true creating energy levels that are more stable, reduced cravings and decreased hunger
The Best Ways To Get More Fiber
- Don’t be a salad dodger… Include veggies at each meal. Choosing between cooked and uncooked veggies will help with getting a broader range of nutrients.
Use the All You Can Eat Carb List to have plenty of great choices.
2. Replace your bread and cereals with smarter carbs…
Especially when it comes to breakfast, you can make smarter choices that not only help you lose weight, but give you a boost in fiber intake.
A favourite of mine is a lean meat such as chicken or steak grilled with asparagus and green beans cooked in butter, and a handful of berries.
3. Add a fiber supplement…
Taking 1 teaspoon to 1 tablespoon of a mixed fruit and vegetable fiber just before meals will help you feel more satisfied and burn more fat. This strategy works anytime you are worried about getting hungry or not eating a big enough meal. Many of our clients use fiber as a snack all by itself.
A good fiber supplement should have a high concentration of fruit and vegetable fibers such as lignin, pectin, gums, cellulose and seeds. The fibers having the most research behind their action in regard to fat loss include apple pectin and gums like guar and acacia.
The BEST NEXT STEP is to have the easy-to-follow meal plan thats made to suit your body type.
This is why we created the free My Body Quiz.