How Eating More Dietary Fiber Can Explode Your Fat Loss Results

by FitStaff

Okay, listen up! You want to be healthier, fitter, and lose weight, too?

Great! You GOTTA get more fiber in your diet!

Yes, Fiber!

It’s not as ‘sexy’ or ‘cool’ as the latest, greatest, untested super duper drop 30 pounds while stuffing your face with ice cream, fat burner!

But it works a lot better!

Fiber is one of the most overlooked pieces of a healthy nutrition and fat loss plan.

People do NOT get close to enough fiber in their diet!

Let’s look at a few things fiber can do for you.

    Curb your appetite (you’ll feel fuller)
    Improve protein metabolism
    Boost the removal of cholesterol and fat from the body
    Stabilize your blood sugar (and thus, your energy levels)
    Improve your blood pressure
    Lowers the risk of heart disease
    Possibly reduce the rist of certain types of cancers
    And oh yeah, appears to be a serious fat burning machine

Why would you not make sure you get more fiber in your diet? Come on, man!

“More energy (calories) is spent digesting and absorbing high-fiber foods. In fact, if you increase your fiber intake to 35 grams per day, you’ll automatically burn 250 calories a day, without exercising more or eating less.” – Maggie Greenwood-Robinson, Ph.D

weight loss smoothieMost people only get about 9 to 15 grams of fiber per day. I think it’s time to start rocking an increased fiber intake, don’t you?

Fiber, while considered a complex carbohydrate, acts differently in the body. It’s the non- or partially digestible part of nuts, fruits, plants, grains and vegetables.

Unlike other complex carbohydrates, fiber is not converted into glucose as it travels through the digestive system. Fiber is not processed the same way and can eat more of it without all the extra calories.

Fiber has been broken into two separate classifications: soluble and insoluble.

Soluble Fiber

It’s the soluble fiber that makes you feel full. It breaks down or disintegrates in water and become a gel-like substance in the stomach. It causes sugar to be released and absorbed at a slower rate, which helps to keep your insulin levels in check (a good thing!).

Soluble fiber is the kind that binds with fat, zipping it through the system and lowering that amount of fat that is absorbed.

Good Soluble Fiber Sources Include:

  • Apples
  • Bananas
  • Barley
  • Beans
  • Beets
  • Berries
  • Carrots
  • Cranberries
  • Oranges
  • Peas
  • Peaches
  • Soybeans

Insoluble Fiber:

This is your roughage. This is the fiber that moves through the intestines, cleans you out and, uh, “bulks up” your stool. Think of it as another kind of weight training!

Insoluble Fiber Sources:

  • Bran
  • Cauliflower
  • Cereals
  • Dried Beans
  • Flaxseed
  • Nuts
  • Oatmeal
  • Pasta
  • Popcorn (might want to skip the movie theater kind)
  • Wheat Bran
  • Whole Grain Breads

You want to make sure to get both kinds of fiber.

Increasing your daily fiber intake will accelerate your body’s ability to burn fat and the fiber also:

1. Can curb your appetite by causing the contents in your stomach to swell, making you feel full.
2. Activates the hormone choleccystokinin in the small intestine. CCK is responsible for stimulating the digestion of fats and protein, as well as acting as a messenger that tells your brain you’re full. Fiber also encourages as well as sustains the elevation of CCK in the blood.
3. Controls yoru blood sugar by slowing down the rate at which your body converts carbohydrates to sugar, thus discouraging the storage of fat from carbohydrates not readily used as fuel.
4. Enables you to eat more fiber-rich foods, thus reducing your calorie intake and improving elimination.
5. Can reduce insulin resistance, a key cause of obesity and the metabolic syndrome.
6. Blocks fat absorption as fiber moves and binds with fats and escorts them through the digestive system faster so less is absorbed.
7. Minimizes catabolism, or muscle wasting, by accelerating protein metabolism.
8. Slows the absorption of calories from foods.
George l. Redmon, Ph.D., N.D.

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