Fiber and Weight Loss

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Losing weight is all about owning the right formula by considering all the nutrients you consume regularly. However, recent studies suggest that you simply need to include one single thing in your eating plan to lose weight rapidly. Fiber and weight loss is possible if you follow what’s required. And this article will help you do that.

The Fiber Weight Loss Study You Need to Know About

To understand this better we will analyze a research conducted by National Heart, Lung and Blood Institute consisting of 2Fiber-and-Weight-Loss groups.

The first group followed a well-guided diet plan by the American Heart Association while the second group was simply made to eat a minimum of 30 grams of a specific nutrient every day.

A year later it was revealed that that the second group lost the same amount of weight as the first one! How did they manage to do so without keeping track of several rules? The answer is simple.


Fiber can be quite instrumental in helping you lose weight, as it is a non-digestible carbohydrate, which cannot be broken down into sugar and therefore passes through the body undigested. It helps reduce hunger.

Fiber is of 2 types, one that dissolves in water known as soluble fiber and the other that doesn’t known as insoluble fiber.

Soluble Fiber

The first type, Soluble fiber dissolves in water. These foods are high in soluble fiber:

  • Beans
  • Nuts
  • Flaxseed
  • Oatmeal
  • Lentils
  • Apples

These may help to lower cholesterol and glucose levels.

Insoluble Fiber

The second type, Insoluble fiber does not dissolve in water.

Here are some examples:

  • Whole Grains
  • Vegetables

These foods can help your digestive tract, moving food through.

fiber-weight-lossAmericans consume almost half of the recommended dosage of fiber per day, which is why they are unable to lose weight as rapidly as they should.

  • Add fiber to your diet gradually and try to reach the recommended intake in a few weeks time.
  • Drink 8 – 10 glasses of water every day to avoid constipation.
  • Increase intake of fiber-rich foods.
  • Eat a whole fruit or vegetable (full of fiber) instead of having it juice.
  • Take extra servings of veggies and beans during meals

Some commonly available fiber-rich foods are green peas, blackberries, artichokes, beans, oranges, apples, carrots, strawberries, spinach and cabbage.

With this fiber for weight loss technique, you can be sure that you would be take care of all your weight worries.

Follow the schedule and take fiber in your diet and you would feel the difference within a few weeks. Remember, the formula for losing weight may not be as complicated as you think, after all.

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