Have you noticed that you need to eat more yarn? Generally, this advises well. Most Americans fall far short of the recommended twenty-five to thirty grams of daily fiber needed for good health. Studies have shown that a high fiber diet can reduce the risk of heart disease, diabetes, and even some types of cancer. . But, what if you are trying to lose weight? Is fiber good for weight loss?
Evidence suggests that fiber weight is a positive control. Adding fiber to the diet aids weight loss in several ways. Diets high in fiber help to stabilize blood sugar and insulin levels blood and insulin levels after a large a meal that helps to store fat. In addition, fiber moves slowly through the digestive tract, creating a greater feeling of fullness to keep hunger at bay. . People who eat a high fiber generally eat fewer calories overall during the day. comfortable, low fat. In addition, foods that are high in fiber, especially fruits and vegetables, are usually lower in calories than low fiber counterparts.
One study showed that dieters who added fourteen grams of fiber to their diet added ten percent fewer calories overall. It’s easy to see how consuming ten percent fewer calories a day could result in significant weight loss over time. Another study showed that overweight men and women gained more weight on a low-fat, high-fiber diet than those who ate a low-fat, low-fiber diet. Another bonus? They also reduced the risk of type 2 diabetes.
These studies suggest that fiber may play an important role in weight control, even though it does not limit calorie intake. and por- tion. A high fiber weight loss diet can make it easier to lose weight by increasing satiety and reducing cravings which can lead to fewer calories being consumed overall. Fiber foods fiber are generally lower in calories, eating a lot of healthy, whole grains can still lead to weight gain, if extreme. it really is without lunch when it comes to losing weight.
What about fiber supplements for weight loss? Most studies show that fiber supplements are less effective for weight loss than fiber from natural food sources. To get the benefits of fiber for weight loss, try making simple changes like substituting brown rice or quinoa for white rice and eating whole wheat pasta for regular. Swap whole grain bread for sandwiches and breakfast cereal for whole grain oats. These small changes, over time, can lead to better weight control, and greater overall health.
Report:
- Nutr Rev. May 2001; 59(5):129-39
- Med Sci Warns. 2004 Dec 22, 11(1): I5-8
