Dietary fiber is a carbohydrate that can't be digested and is found in plant products such as fruits, vegetables, legumes, and grains. There are two types of fiber:
1) Soluble Fiber: It dissolves in water to form a gel-like consistency. Common sources are oats, beans, peas and citrus fruits. Soluble fiber helps control cholesterol and blood glucose levels.
2) Insoluble Fiber: This is a bulk-forming fiber; it doesn't dissolve in water. It is also great at boosting up your metabolism. Common sources are dark green leafy vegetables, wheat bran and whole grains cereals.
Following the recommendations of the Academy of Nutrition and Dietetics, women should aim for 25 to 35g of fiber per day, while men should get 38g. Yet, on a typical diet, most adults get less than half of the recommended amount of fiber. This lack of fiber may be the reason behind hunger while dieting and overeating. This may also be the reason behind the increased incidence of obesity and diabetes in the United States.
Metabolism is the rate at which your body burns calories to get energy. There are many diets going on around us, but the only way you are going to lose weight is if you burn more calories that you consume. So, your goal should be to keep your metabolism steady.
When you do those crazy restrictive diets, you could force your body into a starvation mode, and to survive, your metabolism will slow down (you will burn calories more slowly = it will take you longer to lose weight).
That being said, why should you concentrate on getting the right amount of fiber into your diet?
1. Fiber Adds Bulk to Food Without Adding Calories: Fiber fills you up quicker while not absorbing the calories—it’s kind of like magic!
2. Slows Digestion and Boosts Metabolism: Fiber-filled food requires more chewing which is going to fill you up quicker while eating less (the gastric juice in the stomach produced by chewing gives you more satiety). Also, your body would have to work harder to digest it, burning more calories in the process.
3. Healthier Skin: Fiber soaks up the toxins in your blood and instead of eliminating it through the pores, they are excreted through the digestive tract.
4. You Will Look and Feel So Much Better: Fiber helps you have regular bowel movements, which helps to prevent constipation and bloating, giving you a flatter stomach!
5. Prevents Heart Disease: It does this by controlling cholesterol levels: soluble fiber absorbs cholesterol in the GI tract so it can be move out of the body before it reaches the bloodstream. Many studies have been done about the benefits and the correlation between eating high fiber diets and preventing chronic diseases.
6. Reduces the Risk of Cancer: Studies have shown that eating fiber helps lower estrogen levels which is an important factor in the development of breast cancer. Fiber reduces the risk of colon cancer by aiding with the elimination of carcinogens from the body.
7. Lowers Diabetes Risk: The combination of fiber and protein stabilizes blood sugar levels and reduces insulin resistance, lowering blood pressure at the same time.
Fiber is the miracle you’ve been waiting for! It will help you lose weight without being hungry, look prettier and prevent chronic diseases, what else do you want?
In the last few years I have always been trying diets and my weight has been on ups and downs. To make a long story short, I read The Miracle Carb Diet book and that was when I realized that instead of thinking about what I can't eat, I had to start thinking about whether or not I was getting the right amount of fiber and protein in to keep boosting my metabolism and to keep me satiated for the rest of the day.
My go to sources of fiber are Fiber One Cereal (14 g of fiber and 11g of net carbs) with greek yogurt and berries, and my FAVE: GG's Scandinavian Bran Crispbread. (4g of fiber and 2 net g of carbs) You can eat them salty (eggs, low fat cheese) or sweet (nut butter and berries). My last discovery is Acacia Fiber which is pure soluble fiber that you can add to your smoothies, coffee, salad, whatever you want. Also, lets not forget about fruits and vegetables, which are filled with fiber and are also a great source of antioxidants! (Help fight aging!)
If you want to learn more about the benefits of Fiber and how to incorporate it in your daily diet, head to the F Factor page or get The Miracle Carb Diet book by Tanya Zuckerbrot. I 100% recommended it. This is more than a diet - it's a lifestyle - and it's easy to adjust to your life even if you are a college student, a busy mom, or are working all day.