Fiber Can Help You Lose Weight, But Only A Specific Type. Fiber is a well known nutrient, but not well understood. Put simply, fiber refers to carbohydrates that cannot be digested by humans. They are classified as either soluble or insoluble, depending on whether they dissolve in liquids. Insoluble fibers function mostly as “bulking” agents and are not very interesting. However. There, certain soluble fibers can help feed the friendly bacteria that are absolutely essential for good health. Weight Loss Clinics Portland Or Lemon Detox Diet Plan Weight Loss Clinics Portland Or How Much Does Drug Detox Cost Free Detox Cleansing Diet Gaia Cleanse And Detox. Is your excess weight giving you sleepless nights? Exercising and dieting, but to no avail? Well, if the answer is a yes, all you need to do is learn about the.
The Good Bacteria Help Fight Inflammation, a Key Driver of Obesity and Disease. Gut bacteria have long been known to have an effect on inflammatory pathways (1. They produce nutrients for the body, including short- chain fatty acids that feed the cells in the colon. This leads to reduced gut inflammation and improvements in related inflammatory disorders (1. Just to clarify, acute (short- term) inflammation is beneficial as it helps the body fight foreign invaders and repair damaged cells. However, chronic (long- term) inflammation becomes a major problem when it is inappropriately deployed against the body’s own tissues. We now know that chronic, low- level inflammation plays a major role in almost every chronic Western disease, including heart disease, Alzheimer’s and metabolic syndrome, to name a few (1. What is Metamucil? To start with, Metamucil is a line of fiber supplements. The ingredients are psyllium husk, vitamins and minerals. It can be used three times daily. There is also mounting evidence that inflammation is a strong driver of weight gain and obesity, possibly mediated via its effects on the hormone leptin (1. Several observational studies have shown that a high fiber intake is linked to lower levels of inflammatory markers in the bloodstream (1. Bottom Line: Inflammation is a strong driver of disease, including obesity. Does Pooping Actually Affect Your Weight? Everyone does it, but can it tip the scale? By Zahra Barnes December 11, 2014.Fiber consumption has been linked to reduced inflammation. Viscous Fiber May Reduce Your Appetite, Helping You Eat Less Without Trying. While I don’t believe that counting calories is necessary, it is a simple fact that we need to be in calorie deficit to lose weight. That is, more calories (energy) need to be leaving the body than entering it. Anything that reduces our appetite can make us take in fewer calories without having to think about it. Fiber is often believed to have this effect. For example, honey is much more viscous than water. Viscous soluble fibers such as pectins, . The end result is a prolonged feeling of fullness and a significantly reduced appetite (2. There is some evidence that the weight loss effects of fiber target the belly fat specifically, which is the harmful fat in the abdominal cavity that is strongly associated with metabolic disease (2. Bottom Line: Fibers with a high viscosity have been shown to increase satiety, reduce appetite and cause automatic weight loss. Fibers with low viscosity appear to have no influence. Are Fiber Supplements Effective for Weight Loss? Fiber supplements are typically made by isolating the fiber from plants. While these isolated fibers may have some health benefits, the evidence for weight control is mixed and pretty unconvincing. A very large review study found that psyllium and guar gum (both soluble, viscous fibers) are ineffective as weight loss supplements (2. One notable exception is glucomannan, a fiber extracted from the konjac root. This is one of the most viscous dietary fibers known, and has been shown to cause modest weight loss when used as a supplement (2. But in the real world, it’s the synergy of all the nutrients in foods that provides the most benefits, consuming isolated nutrients will never have the same effects. For this reason, getting your fiber from whole plant foods is best. Bottom Line: Fiber supplements are mostly ineffective for weight loss, with the exception of a powerful type of fiber called glucomannan. Getting your fiber from whole plant foods is the best and healthiest approach. Rich Sources of Viscous Fiber. Viscous fibers are found exclusively in plant foods. Rich sources include beans (legumes), flax seeds, asparagus, brussels sprouts and oats, to name a few. If you’re planning to switch to a high- fiber diet, remember to do it gradually to give your body time to adjust. Abdominal discomfort, cramps and even diarrhea are common side effects if you ramp up your fiber intake too quickly. Take Home Message. Adding more foods rich in fiber (especially viscous fiber) can be an effective way to lose weight. But, same as with any other weight loss method, it won’t lead to long term results unless it comes with a lasting lifestyle change. 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. The Best Fiber Drink Shake for Weight Loss. Fiber is one of weight loss's little secrets. The main structural component of plants, fiber can't be digested by the human body. Its primary purpose is to add bulk to the contents of your stomach and digestive tract, which helps move things along and keeps you regular. As a bonus, the extra bulk in your belly helps fill you up and keep you feeling full so you can limit your calorie intake. Having a fiber- rich shake as a snack or meal replacement each day just might be what you need to shed those extra pounds. Fiber- rich foods, such as fruits, vegetables and whole grains, tend to be healthy and low in energy density, or calories per gram. Eating a lot of low- energy- dense foods helps fill you up on fewer calories so you can control your calorie intake to lose weight. According to a review published in . To lose 1 to 2 pounds per week, which is considered a safe and healthy rate of weight loss, you need to trim 5. If you normally go out for lunch with coworkers and take in 8. That one change is enough to lose 4 pounds in a month. Healthy fiber- rich meal- replacement shakes should contain a mix of complex carbohydrates, lean protein and healthy fats and no less than 2. This ensures you get all the nutrients of a whole meal. Choose a low- calorie liquid base for your shake such as skim milk, almond or rice milk or low- fat coconut milk. Add in your fiber sources - - berries are one of the highest- fiber fruits with 8 grams per cup. Leafy greens are another good source of fiber and abundant in vitamins and minerals. Throw in a handful of a mild green such as spinach. Nuts and seeds are other fiber- rich additions that also provide healthy fats and protein. Choose from walnuts, almonds and chia, flax and sesame seeds. Get creative with flavors by adding cinnamon, pure cocoa powder or fresh mint leaves. It's best to make your shake yourself with healthy ingredients of your choosing. Store- bought shakes often contain large doses of sugar and other unhealthy ingredients. Be sure not to sabotage yourself either; it's easy to get carried away and throw everything but the kitchen sink in your shake, but you could be creating a calorie bomb. Fresh fruit will give you all the sweetness you need without adding sugar, but if you really need a sweeter shake, add a drop of stevia, an all- natural sweetener.
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