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Ready, Aim Fiber!

If you want to speed up your metabolism, feel full and cleanse your system, you must add fiber to your diet. It is time to make bring it into your diet if you really want to amplify your weight loss efforts.

There are two types of fiber soluble and insoluble. Soluble fiber dissolves in the digestive system while insoluble fiber passing through the system largely unchanged. Most plant fibers contain both types of fiber and act as a sweep for your system. To see results you must take in 25-35 grams per day, which I am sure is nowhere near what you are taking in now.

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Here are some foods that contain plenty of fiber:

Citrus fruits

Wheat bran
Whole wheat products
Skins of fruit

Benefits of fiber in weight loss are:

Keeping your system regular.
As it passes through the digestive tract it acts as a sponge to absorb it weight in liquid, and the results are that your bowel movements are expelled more easily and rapidly. As a high-protein eater, I must include food and veggies that are high in fiber every day, almost at every meal just to counteract the symptoms of constipation that can come from a high protein intake. I also recommend eating tons of fiber food the day after a cheat day, to eliminate some of the effects of sugar, fats and alcohol.

Eating fiber keeps you full.
Since fiber takes longer to digest than many other foods, it keeps you feeling full and not feeling so hungry. Add fiber to every meal in the form of grain or berries and veggies. This will keep you satiated up until your next meal, hunger pains will be a thing of the past. The idea of VOLUMETRICS in food works well with high fiber foods because most of them contain low calories in large amounts. So it seems like you are eating a high volume of food but really they don’t have many calories.

Fiber boosts your metabolism
Remember that part of metabolism is how much energy is expended in digesting the food. Since fiber is harder to digest, it in turn expends more energy to get through your system. So in that case when you add fiber to each meal, it takes even more energy to expend. Pick foods with highest grams of fiber per servings. My favorites are ALL bran extra fiber cereal, buckwheat, blueberries, and spinach.

As far as fiber supplements, there are okay but why not just eat real food. The good part of fiber rich foods is that they are also high in vitamins and antioxidants, something you will never get from a fiber supplement. You can try food or juices or yogurts that have added fiber to them but not if they have extra sugar.

Finally, a word of warning, when you start incorporating fiber into your diet, start slow. If you are a fiber virgin, it will hurt at first, but eventually it will get easier and eventually you might even like it. There will be discomfort and there will always be a little bloating but it will be gone by morning along with any toxins and extra weight. Eat up!

Fiorella DiCarlo RD, RDN, CDN

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