Adding 8 Grams of Fiber Fills you on Less Calories Research that as little as 8 extra grms of fibers in the diet plan is translated to 150 fewer calories eaten during the day. In one Harvard study, women who ate the highest amounts of fiber lost about 8 lbs. Cutting fiber intake by only 3 grams resulted in a weight gain of 20 lbs. Fiber fills you up and helps you maintain that feeling of fullness.
How much is 8 grams of fiber? About the size of a bowl of whole-grain cereal and a slice of whole-grain bread. Check labels for the grams of fiber per serving. Some high-fiber cereals contain over 8 grams of fiber per serving. Look for products which contain at least 3 grams of fiber per serving.
Your goal should be to include about 20-30 grams of fiber per day to help lose and maintain weight as well as to keep your body in great health.
Benefits of fiber to weigh loss
Fiber is the indigestible part of food items which add bulk to the intestinal track helping the body to eliminate toxins that otherwise would build up, causing cancer, irritable bowel syndrome, constipation.
Fiber helps with proper digestion and makes you feel full after you’ve eaten and it is naturally low in calories and fat. Fiber helps move fat through the intestines so less of it is stored in the body.
Fiber is also good for your heart and blood vessels and can reduce the risk of type II diabetes by keeping your blood sugar at a consistent level. Spikes in blood sugar are followed by a drop in insulin which leaves you feeling tired and hungry for more sugar-so the vicious cycle continues.
Regulating the blood sugar level, with the help of more fiber in the diet, is one very effective way to maintain fat-burning capacity in the body. Never skip a food, especially morning food, and eat healthy treats between foods. Eating frequently prevents hunger pangs and the binges that follow, provides consistent energy, and may be the single most effective way to maintain metabolism efficiency.
Add these foods to your diet to increase fiber intake
- Bran 8.4grams per cup
- Whole grain flour, bread or cereal-sprinkle a little bran on top of your cereal
- Beans 10-20 grams per cup, depending on variety
- Prunes-11 grams per cup
- Peas, celery and other veggies which are also low calorie-contain 2-4 grams of fiber per serving
- Berries-4 grams per cup
- Apple – 3 grams per serving
- Raisins 3.9 grams per serving
To increase fiber look for whole, natural foods with minimal processing. Look for “whole grain” on the label. 100% whole wheat is NOT whole grain. Many breads labeled whole wheat also contain carmel coloring to make them appear whole grain, when, in fact, they are not.
What NOT to eat to get your daily fiber
Meat and dairy products contain no fiber.
Refined grains and flour have most of the fiber and nutrients stripped away. White breads, rolls and sugary breakfast cereals are made with white flour. Refined grains like white rice turn to blood sugar quickly, causing a spike in the insulin level. This spike tells your body there is plenty of energy available so stop burning fat and start storing it.
After this spike in blood sugar, the level falls again, causing loss of energy and feelings of hunger.
Learn more about taking weight off and keep it off the healthy way, including how to eat out and still watch those calories.