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Weight Loss and Fat Loss Part VII – How to Lose Weight With Fiber

Fiber is the part of plant material that humans are unable to digest. There are two types of dietary fiber, soluble and insoluble. Both are important for proper bowel function. Soluble fiber dissolves in water, forming a gel in the intestines. Insoluble fiber passes through the digestive system almost intact, adding bulk to the stool and acting as a sponge to absorb water. If you’ve been through all kinds of diet plans or programs, such as diet pills and nutritional supplements, and despite all your efforts you can’t seem to lose weight, then you may not be eating enough fiber.

The study shows that when people eat up to 60% of fiber daily, 85% have an ideal weight. In the US only about 15% of the fiber per person is consumed on average, this may be the cause of obesity in 60% of adults.

Here are some foods that are high in fiber:

1. Dried bean

Dried beans are rich in fiber and contain protein. Fiber-rich dried beans, like some other complex carbohydrates, make you more likely to feel full sooner. Hence, it is an ideal food for weight loss. Also a high fiber diet can reduce the risk of colon cancer as well as the cholesterol levels that we know can cause heart disease.

2. Acai Berry

Acai Berry is packed with vitamins and minerals that can help with weight loss, muscle building and overall energy. Acai Berry helps increase the rate of calorie consumption, such as burning more calories by doing regular chores and exercises. This increased metabolic rate leads to significant weight loss.

3. Whole grain products

Whole grains are very nutritious as they are a good source of vitamins, phytochemicals and minerals needed in your daily life. Whole grains generally take longer to digest, and thus give a feeling of fullness that discourages a person on a weight loss program from overeating. So it actually helps in weight loss.

4. Broccoli

Broccoli is not only low in calories, but also cheap. Broccoli is one of the tastiest and healthiest vegetables and is readily available all year round. Broccoli helps you lose weight because it’s high in fiber and water, so you get a lot of food for a few calories.

5. Celery

Celery has a high concentration of calcium which fires up your endocrine system. Hormones help break down fat accumulation, resulting in weight loss.

6. Spinach

Spinach is a green vegetable with negative calories. It is an excellent source of powerful disease-fighting antioxidants and a good source of iron, vitamins and minerals. Spinach is packed with fiber and one cup of steamed spinach has only 42 calories.

7. Nuts and seeds

Nuts and seeds are high in protein, nutrients and fiber. It’s high in omega fatty acids which means nuts and seeds can make you feel fuller and prevent you from overeating as a result of weight loss.

All of the above are foods we eat every day that contain high amounts of fiber that help improve bowel function and transit time as well as weight loss.

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