An abundance of fiber in your diet is essential to losing weight and keeping it off. In addition to weight loss fiber has numerous health benefits. One of the most important benefits is maintaining the health of your digestive tract. Fiber will help in giving you the feeling of fullness and thus reduce your appetite. It also prevents blood sugar levels from rising rapidly. Rapid blood sugar spikes prompt your pancreas torelease large amounts of insulin and these leads to belly fat storage. We demonstrate way to lose weight by consuming plenty of fiber.
Fiber has many benefits. Fiber is good for clearing your digestive tract of toxins and also to keep your bowels moving. Fiber prevents colon cancer by keeping anoptimal pH in your intestines. Fiber prolongs stomach emptying time so that sugar is discharged and absorbed slowly preventing sugar spikes and release of the fat storing hormone insulin. Fiber lowers total cholesterol ,LDL cholesterol and triglycerides and thereby reduces the risk of heart disease, and fills up your stomach reducing your appetite. Fiber also binds with fatty acids in your intestines to help you lose weight. As you can see, a lot of fiber in your diet is a great way to lose weight fast and improve your overall health!
Some great sources of fiber include:
Green vegetables and lettuce All types of dark green leafy vegetables Whole grains Corn bran Seeds and nuts Apples and citrus fruits Broccoli Many types of beans like black beans, kidney beans, chick peas, and many others.
There are 2 types of fiber: insoluble and soluble. Here are the differences:
Functions of Insoluble Fiber
– move bulk through the intestines
– control and balance the pH (acidity) in the intestines
Benefits of Insoluble Fiber
– promote regular bowel movement and prevent constipation
– moves toxic waste through the colon in less time
– helps prevent colon cancer by keeping an optimal pH in intestines to
– prevent microbes from producing cancerous substances
– keeps unwanted pounds off
Food Sources of Insoluble Fiber
Vegetables such as green beans and dark green leafy vegetables Fruit skins and root vegetable skins Whole-grain products Wheat oat Corn bran Seeds & Nuts
Functions of Soluble Fiber
Soluble fiber forms a gelatinous substance when mixed with water binds with fatty acids prolongs stomach emptying time so that sugar is released and absorbed more slowly, which means that your body won’t get blood sugar spikes! binds with toxic substances in the bowel and draws it out of your system.
Benefits of Soluble Fiber
Soluble fiber lowers your total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease regulates blood sugar expands in stomach giving you the feeling of fullness clears heavy metals, heavy chemicals, parasites, and other toxic substances out of your body keeps unwanted pounds off
Food Sources of Soluble Fiber
Oat, oat bran, oat meal dried beans, peas, nuts, barley, flax seed, and fruits such as citrus and apples. Vegetables such as carrots. Psyllium husk powder : (Think metamucil… but there are more natural versions that you can find everywhere). My personal favorite fiber food is hemp protein. You can purchase hemp online or at health food stores. One serving of hemp protein contains 14 grams of fiber and 10 grams of protein.
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