How Fiber Can Aid in Weight Loss and Long-Term Health
Many of us are trying to shed a few pounds, but how do you do it safely and effectively? When it comes to weight loss, knowing the science behind what you eat can be much more helpful than all other things like the diet books, calorie counting and portion measuring put together. Recently, new scientific information has heavily hinted at a correlation between fiber and weight loss. Eating more fiber can aid in your weight loss efforts without the dangerous side effects of crash dieting and over-restriction.
Recently, a study from the University of Massachusetts found out that without any other changes, people who added more of fiber content to their diets lost nearly as much weight as people who followed the low-fat eating plan recommended by the American Heart Association. The participants on the high fiber diet were also able to lower their blood pressure and improve their response to insulin. This study also provided evidence that suggested that people eating more fiber in their meals have a healthierbody weight.
High-fiber plans are also an easier lifestyle to stick to as opposed to traditional diets, since high-fiber foods (fruits, vegetables, whole grains), tend to be easy to incorporate into any day. The elements that fiber affects (weight, blood pressure, and insulin response) are all key factors for your risk of heart attack, stroke, and diabetes, so it’s about more than just looking good in the mirror, it’s about holistic health. Keep reading to learn more about how fiber relates to your weight loss journey and overall health goals.
What Is Fiber?
We may read about fiber on nutrition labels, but we may not know exactly what it all means. Fiber is a carbohydrate which is found in foods such as fruits, vegetables, and whole grains. Fibers aren’t easily absorbed and digested by your body unlike other carbohydrates, so it will pass easily through your system without causing any rise in blood sugar level.
Fiber is present in every fruit and vegetable, but it’s mostly present in the skin, seeds and the membranes. For example, a peeled banana has fewer fibers than an apple. Some of the main fruit sources of it are whole berries like raspberries and strawberries, says Tracie Jackson, RD, a nutrition therapist with the University of Nebraska Medical Center. "Rather than scooping grapefruit out of the little juice pockets, peeling it like an orange and eating it will give you more fiber," she says.
While it’s important to get your daily intake of fruits and veggies, that’s not the only place where you can find a reliable source of clean fiber. Incorporating high-fiber snacks into your daily routine can help you reach your daily fiber intake goals quickly and effectively. For example, a FINAFLEX Oatmeal Protein Pie has 42% of your daily fiber quota in just one serving. Foods like this are great ways to add an extra bump of fiber into your day easily, while also keeping you on track for other dietary elements such as protein and healthy fats. High-fiber snacking is also great for people on the go, since there’s no prep time like there might be for fruits and vegetables.
So now the question arises: that how much fiber is needed in order to lose extra pounds? Women under 50 years old should aim for 25 grams of fiber a day, and men should aim for 38 grams. These are of course the minimum requirements, and those with explicit health goals such as weight loss should aim for even more fiber on a daily basis.
How Does It Help with Weight Loss?
Fibers do not have any mysterious magical fat-burning powers. What is does is control excessive appetite. High-fiber foods leave you feeling full without adding a lot of extra calories to your diet. Fiber is inherently a bulking material, adding mass to your gut contents without your body having to absorb the calories like it would with other foods. Even though fibrous foods may not be inherently low in calories, these calories will stretch you further and keep pesky hunger at bay for longer, helping you stay in a calorie deficit for weight loss.
As mentioned earlier, you don’t have to spend hours chopping fruits and veggies to get enough fiber into your diet. FINAFLEX offers high-protein snacks to help you get enough fiber so that you can achieve your weight loss goals. If you’re looking to increase your fiber intake while still maintaining a care-free and active lifestyle, consider trying the pie. Our Oatmeal Protein Pies are a high-fiber food, containing 12g in just one serving. Fiber doesn’t have to be boring anymore, we make fiber fun!