Achieving a healthy weight is important, but maintaining it is just as critical. One of the best ways to reach and keep the results of your hard work is to incorporate more fiber into your diet. In fact, according to a recent study, those who added more fiber into their diets, without changing anything else about how they eat, lost as much weight as those who followed a low-fat plan. Imagine the results they might have seen if they made other alterations to their diet!
How can fiber help your weight loss and overall health goals? Here some information about this valuable nutrient:
- What is fiber? You might think carbohydrates are evil, but fiber is actually a carbohydrate that is found in fruits, vegetables, and whole grains. Unlike the carbohydrates you might be concerned about consuming, this nutrient is not easily digested by your body, which allows it to quickly pass through your system without raising your blood sugar. Foods that are rich in fiber also tend to be healthy, such as fruits, vegetables, and whole grains. To get the most out of your fruit and vegetables, do not peel the skin since fiber is mostly concentrated in the skin, seeds, and membranes. Seedy fruits like strawberries and raspberries are incredibly fiber-rich. To stay at a healthy weight or shed some pounds, make sure you are getting at least 25 grams a day.
- What does it do for weight loss? Fiber is certainly not magical, but it does make you feel full without adding extra calories to your diet. For example, if you were to eat a baked potato with the skin on instead of a bag of chips, you are not only getting fewer calories, but chances are you are less likely to feel hungry again later on. This is because fiber stimulates receptors that tell your brain it is time to stop eating. You should also make sure you drinking at least 8 glasses of water a day, which helps move the fiber through the digestive system and guards against hunger.
Additionally, water is absorbed by soluble fiber, which then forms a gel inside the gut that slows the absorption of sugars into the bloodstream. Lower blood sugar levels leads to lower insulin levels, resulting in a body that is less likely to store fat.
- Are supplements a good option? When it comes to fiber, it is generally better to get your fill from food rather than supplements. Some experts are not sure if fiber can, on its own, provide the same perks one might enjoy when combined with other food compounds. That said, if you are having a difficult time incorporating fiber-rich foods into your diet, supplements can help, especially if you have issues with constipation. Discuss this with a professional to find out what options might be right for you and produce optimal results.
Not sure which foods contain high amounts of fiber? The following foods can help you meet your fiber intake goal:
- Asian pears (with skin)
- Green peas
- Acorn squash
- Boiled split peas
- Boiled black beans
- Flax seeds
Weight Loss Programs in Louisiana
At Soza Weight Loss, our New Orleans weight loss clinic offers targeted solutions that provide rapid and long-lasting results. We craft programs that emphasize nutritional balance and optimization, allowing you to not only reach your weight loss goals, but to improve your overall health and well-being now and for years to come. Put your health first today and contact us.
Call us today at (504) 475-9817 to speak with a member of our team!