Term weight loss has acquired lot of weight these days with people of all age group being conscious about their looks and fitness. There are many old and new techniques of weight loss being administered by nutritionists and weight loss experts in order to attain the weight loss goals safely and quickly. The weight loss regime is usually the combination of diet and physical exercise that together create the calorie deficit in the body. However, there are some simple dietary changes advised by the nutrition experts to overcome some simple hitches experienced on the road to weight loss.
Amongst many such dietary changes being recommended by the health experts, there is a lot being talked about increasing the roughage or fiber intake while aiming for weight loss. While increasing the fiber intake is not as difficult as cutting down on your favorite food, but still it is the commonly observed that the weight loss aspirants miss out on this easiest part of dietary change. As per one study published in Internal Medicine Magazine, just 30 grams of fiber per day can bring bigger changes on the weighing scale.
While the effect of fiber on weight loss is proven, it is equally important to understand all about fiber so that you can successfully use it in weight loss.
Types of fibers
Fibers are available in two types – Soluble and Insoluble. As the name suggests, soluble fibers dissolve in liquids while the insoluble won’t dissolve. Insoluble fibers are not much important for weight loss as these are just bulking agents. Soluble fibers on other hand have lot of importance in weight loss as they are also effective metabolism booster.
- Food for gut bacteria – Soluble fibers are not digested and they reach the large intestine in their original form, where they are consumed by the good bacteria present in the gut. Gut bacteria are not just good, they are quite essential for normal functioning of body. These bacteria need food and that is offered by fiber. When you have enough fiber intake, the bacteria in the gut would multiply easily and aid various functions like blood sugar control, immunity enhancement, and of course weight regulation.
- Curbs Inflammation – Gut inflammation is also regulated well by the gut bacteria or gut flora. These bacteria would produce short chain fatty acids to curb inflammation. Chronic inflammation also affect the hormone called leptin which may result into eventual weight gain. According to the studies, chronic inflammation also gives way to other health problems and obesity. Including more fiber in the diet would bring down the inflammation episodes in the body.
- Healthy appetite suppressant – Some soluble fibers are viscous in nature. They increase the viscosity of the liquid and convert it into gel like substance that keeps you full for longer. You can easily control your calorie intake if your stomach is full for longer and that can be made possible by increasing fiber intake. Fiber will keep you full and reduce food cravings. The calorie intake automatically goes down when your stomach stays full for long. Some of the healthy viscous fibers are psyllium, β-glucans, guar gum, and Glucomannan.
- Sources of viscous fiber – Viscous fiber is mainly found in plant sources. You may increase the intake of oats, asparagus, sprouts, flax seeds, and beans to add more viscous fiber to your diet. Adding more fiber to your diet is good, but go easy on it as sudden hike in roughage intake may bring along many other health issues like indigestion, heaviness in stomach, and diarrhea. Keep adding more fiber to your diet until you reach your daily target.
How much fiber is the right amount of fiber?
The amount of fiber required by a person mainly depends on the calorie intake of the person. As stated by USDA, one may include about 14 grams fiber for every 1000 calories consumed, which means the standard fiber required by the person would be 28 grams when 2000 calories are consumed. Most of the people fail to meet this Daily Recommended Allowance and hence fail to avail the benefits.
Some simple dietary changes can go a long way in weight loss, make sure that you make weight loss a habit by putting in these lifestyle changes in your routine.