This One Dietary Addition Leads to Major Weight Loss

What is Fiber?

Fiber is the indigestible part of plant food. It is categorized into two forms: soluble and insoluble fiber. Soluble fiber can dissolve in water and helps prolong feelings of fullness. This is type of fiber found in beans, grapefruit, Brussels sprouts, and more. Insoluble fiber absorbs water as it moves through the digestive tract and promotes regularity. All fiber is beneficial for weight loss and overall health.  In fact, simply concentrating on adding more dietary fiber to the diet can result in major weight loss.

Weight Loss Benefits of Fiber

Foods that contain high amounts of fiber take longer to digest than other foods, increase feelings of satiety, and raise our metabolic rate, meaning that we will burn more calories following a high fiber meal. Consuming enough fiber in the diet also reduces blood sugar and insulin levels. Over time, this increases insulin sensitivity. The opposite condition, called insulin resistance, is a condition in which the body produces high levels of insulin, but does not use it properly. Insulin resistance results in a heightened risk for type 2 diabetes and obesity.  In fact, the more insulin resistant the body becomes, the more weight you will gain. Eating more fiber (and less added sugars) is essential to reversing this condition.

Fiber-rich whole foods come with an added weight loss benefit. Many of them, such as kale, bell peppers, broccoli, and oranges contain high amounts of vitamin C. Vitamin C provides the body with a range of health benefits, including a metabolic boost. In fact, one study coming from the University of Colorado-Boulder demonstrated that vitamin C injections improved resting metabolic by almost 100 calories per day. 

Perhaps even more importantly, high fiber foods are ones that are naturally beneficial for weight loss, rich in nutrients, and low in calories. Many people find that trying to hit a daily fiber goal is much easier than counting calories, and this method of eating guards your overall health as well.   Many studies have shown that the easier a diet is perceived to be, the more likely that followers will stick to it and lose weight successfully.

Anti-Aging Benefits of Fiber

Aside from helping to reverse the weight gain that generally accompanies middle age, fiber also protects cognitive function. How does this work? The brain relies on a steady stream of glucose for energy. This glucose should come mainly from fruits, vegetables, and whole grains. Receiving either too little glucose, a side effect of restrictive low-carb diets, or too much, as with diets high in processed, refined foods and added sugars, leads to memory loss, cell damage, and in some cases, increased risk for Alzheimer’s. Eating a diet rich in slow-digesting fiber provides the brain with a steady stream of glucose throughout the day, minimizing risks and strengthening the brain.

Fiber-rich whole foods are also rich in antioxidants. These protect the body against the free radicals that contribute to a slower metabolism, a heightened risk for cancer and heart disease, and outward signs of aging, such as damage to the skin.

Meeting Daily Fiber Recommendations

According to WebMD, the average American gets about 15 grams of dietary fiber each day. This falls well below the recommendation of 25 grams for women and 38 for men. For maximum health and weight loss benefits, dietary fiber should come from whole foods, as opposed to supplements. In order to increase your fiber intake, eat a variety of fresh fruits, vegetables, and whole grains. Focusing on a spectrum of colors will ensure that you are well-nourished and receiving the vitamins and minerals that your body needs to function at its best.

If you are currently eating a low fiber diet, increase slowly to allow your body time to adjust and avoid digestive discomfort. As insoluble fiber will absorb the water in your digestive tract, drink plenty of water. Try adding some of the high fiber foods below into your protein smoothies and whole food meals, and watch the pounds you’ve struggled to lose start to drop, naturally.