{"id":11106,"date":"2018-07-16T17:06:45","date_gmt":"2018-07-17T00:06:45","guid":{"rendered":"http:\/\/lifeandhealth.wordifysites.com\/?p=11106"},"modified":"2021-09-27T10:04:38","modified_gmt":"2021-09-27T17:04:38","slug":"the-surprising-secret-to-weight-loss","status":"publish","type":"post","link":"https:\/\/lifeandhealth.org\/lifestyle\/the-surprising-secret-to-weight-loss\/1711106.html","title":{"rendered":"The Surprising Secret To Weight Loss"},"content":{"rendered":"

If you\u2019re like most people, you\u2019re probably familiar with common weight-loss tricks: Always eat breakfast. Bypass fried and fatty foods. Boost your intake of fruits and vegetables. Drink plenty of water. But you may not realize an often-overlooked secret to weight loss and health: fiber-rich foods.<\/p>\n

Fiber is an essential part of any diet, but Americans are often shortchanged on it. While dietitians recommend that adults consume between 25 and 38 grams of fiber a day, recent studies find that most adults get less than half that amount\u2014between 11 and 19 grams a day. You may be surprised to learn that fiber is not only important for good health and proper nutrition\u2014it\u2019s also a key part of weight loss.<\/p>\n

The Facts About Fiber<\/b><\/b><\/h3>\n

OK, so what is fiber, anyway?<\/p>\n

\u201cFiber is a part of foods that cannot be digested,\u201d says Dawn Jackson, a registered dietitian, and author of Superfood Swap. <\/i>\u201cIt\u2019s found in plant foods, and there are two kinds\u2014soluble and insoluble.\u201d<\/p>\n

The two types react differently in water-soluble fiber dissolves in water, becoming gummy, while insoluble fiber doesn\u2019t dissolve in water. \u201cSoluble fiber acts more like a sponge,\u201d says Jackson. \u201cIt helps suck cholesterol out and lower bad cholesterol levels.\u201d Insoluble fiber acts more like a broom than a sponge, essentially sweeping out your intestines and keeping the area clean, adds Jackson. \u201cThey both play different roles, but they\u2019re equally important in promoting general health,\u201d she says.<\/p>\n

Jackson admits that talking to clients about fiber often produces jokes. \u201cWhen I bring up fiber, I get little giggles because everyone associates fiber with going to the bathroom and staying regular,\u201d she says. \u201cIt does work. If you drink enough water with fiber, you\u2019ll have a regular schedule of going to the bathroom.\u201d There\u2019s a flip side, though\u2014if you eat too much fiber and don\u2019t drink enough fluids, you may feel bloated or constipated. Drinking plenty of water will prevent this.<\/p>\n

But fiber has other benefits too. \u201cWe\u2019ve also been linking diets high in fiber to a decreased risk of colon cancer, diverticulosis, high blood pressure, and some forms of cancer,\u201d says Jackson. \u201cAnd because it lowers cholesterol levels, fiber is related to improved heart health.\u201d Increasing fiber intake may also help people with diabetes manage their blood sugar.<\/p>\n

The Secret Weight-Loss Weapon<\/b><\/b><\/h3>\n

\"\"<\/a>A number of studies have found that simply adding more fiber to your diet can produce weight loss over several months. Adopting a diet that\u2019s high in fiber-rich foods (think fruits, vegetables, beans) can also help you reduce your overall calorie intake, producing even more dramatic weight-loss results.<\/p>\n

Adding fiber to your diet helps with weight loss in a number of ways. First, fiber-rich foods, such as fruits, vegetables, beans, and whole grains, are usually loaded with vitamins and minerals, making them a healthy bet. But fiber is also a calorie-free \u201cfiller\u201d of sorts.<\/p>\n

\u201cFiber provides a full feeling because it really sits in your belly, and with enough fluids or enough water, it kind of pushes on your stomach walls and makes you feel full,\u201d explains Jackson. \u201cSo, if you eat a high-fiber breakfast, you\u2019ll stay full longer, which leads to less snacking and fewer calories and leads to weight loss.\u201d<\/p>\n

Fiber also slows down the digestion process, which means food stays in your stomach longer\u2014and you don\u2019t become hungry as quickly. This allows your body to obtain the vitamins, minerals, and other nutrients out of the food. In fact, people with irritable bowel syndrome and other digestive problems are often counseled to eat more fiber to help improve their dietary status.<\/p>\n

Finally, because fiber-rich foods tend to be lower in fat, you may lose weight without even trying. \u201cIf you go out of your way to include more fiber into your diet, you\u2019ll typically eat the healthier foods which are less caloric,\u201d says registered dietitian Joy Bauer, author of From Junk Food to Joy Food<\/i>. \u201cThus, you\u2019ll take in fewer calories and ultimately lose weight.\u201d<\/p>\n

<\/b>Finding Fiber<\/b><\/b><\/h3>\n

\"\"<\/a>To add fiber to your diet, make sure that you\u2019re eating at least five servings of fruits and vegetables each day. This is the minimum recommended for good health, and most fruits and vegetables are loaded with fiber. Apples, pears, and prunes are all high in soluble fiber, which helps lower cholesterol levels. And don\u2019t forget to eat the skins of your apples, potatoes, and other produce\u2014just scrub them well to remove dirt and pesticides.<\/p>\n

Beans are another excellent source of fiber. Black beans, pinto beans, great northern beans, chickpeas, and kidney beans are all high in fiber. Nuts, seeds, and whole grains, such as oatmeal, barley and rye, are all excellent fiber sources. Opt for naturally fiber-rich whole foods instead of packaged foods (such as crackers, granola bars, etc.), because looks can be deceiving. They may appear to be healthier than they really are and often contain lots of sugar and additives and very little, if any, high-quality fiber.<\/p>\n

Here are some easy, can\u2019t-fail ways to add fiber to your diet:<\/h3>\n

\u2022<\/span> Start with breakfast.<\/b><\/span> Skip highly processed morning options, such as pastries, sugary cereal, or white bread, because they lack nutrients and fiber. Try oatmeal topped with berries instead. For a cold cereal, always look for whole grain options, such as shredded wheat or bran flakes.<\/p>\n

\u2022<\/span> Add vegetables to your meals.<\/b><\/span> To upgrade your go-to meals, add a side dish of steamed vegetables, put tomato slices on your sandwich, or order extra mushrooms and onions on your pizza.<\/p>\n

\u2022<\/span> Go whole grain.<\/b><\/span> Whenever you can, opt for whole grain versions over more processed pastas and breads.<\/p>\n

\u2022<\/span> Replace chips with veggies.<\/b><\/span> Craving chips and dip? Try a healthier alternative by dipping baby carrots, cherry tomatoes, or peppers in a low-fat dressing.<\/p>\n

\u2022<\/span> Give fiber-rich foods the spotlight.<\/b><\/span> High-fiber foods aren\u2019t just side dishes and afterthoughts. For a healthy dose of fiber, choose main dishes that are high in beans or legumes, such as bean soups, veggie chili, or black beans with brown rice.<\/p>\n

The fact is, fiber-rich foods tend to be among the most nutritious there are. So add more of them to your diet. Your health\u2014and your waistline\u2014will benefit.<\/p>\n

\n

Kelly K. James is a health writer and certified personal trainer based in Downers Grove, Illinois<\/em><\/p>\n

Reposted with permission from Vibrant Life<\/a> magazine.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re like most people, you\u2019re probably familiar with common weight-loss tricks: Always eat breakfast. Bypass fried and fatty foods. Boost your intake of fruits and vegetables. Drink plenty of water. But you may not realize an often-overlooked secret to weight loss and health: fiber-rich foods. Fiber is an essential part of any diet, but…<\/p>\n","protected":false},"author":1712,"featured_media":11108,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"categories":[11,10,2,7],"tags":[533,264],"thb-sponsors":[],"yst_prominent_words":[933,1656,1333],"class_list":["post-11106","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-food","category-healthy-habits","category-lifestyle","category-why-plant-based","tag-fiber","tag-plant-based-diet","post_format-post-format-image"],"acf":[],"views":1004,"_links":{"self":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/11106","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/users\/1712"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/comments?post=11106"}],"version-history":[{"count":3,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/11106\/revisions"}],"predecessor-version":[{"id":21270,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/posts\/11106\/revisions\/21270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/media\/11108"}],"wp:attachment":[{"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/media?parent=11106"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/categories?post=11106"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/tags?post=11106"},{"taxonomy":"thb-sponsors","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/thb-sponsors?post=11106"},{"taxonomy":"yst_prominent_words","embeddable":true,"href":"https:\/\/lifeandhealth.org\/wp-json\/wp\/v2\/yst_prominent_words?post=11106"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}