Lifestyle

Fiber Plays a Role in Weight Loss

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Losing weight does not have to be difficult. In fact, it would be very easy to add more than one specific nutrient to your diet: fiber.

True, when it comes to weight loss, fiber is the king. Studies show that more fiber can help you lose weight, even if you don’t make other changes to your diet or reduce calories. Are you coming back? On the one hand, fiber is an excellent source of satiety! This will quickly saturate you and keep you full longer, slow down digestion and make food enter your bloodstream more slowly.

Fiber is not only ideal because of its appetite-reducing effect, it also has other benefits for weight loss; it starts in the intestines.


DIETARY FIBER, INTESTINAL HEALTH AND WEIGHT LOSS

Fiber supports the health of the gastrointestinal tract, which has a beneficial effect on weight. It is estimated that 100 trillion bacteria live in your colon. These organisms are called the intestinal microbiome. We still do not know everything that these beneficial bacteria do, but we know that they can affect various aspects of health, including weight.

Like you, your intestinal bacteria also need a healthy diet in order to function optimally. When you eat soluble fiber, it passes through your digestive tract until it reaches the intestinal bacteria, where it is fermented and used for energy.

During this process, a fatty acid called butyrate is formed. Butyrate is a short-chain fatty acid (SCFA) that increases the release of specific intestinal hormones that regulate insulin production and accelerate the absorption of glucose in muscle and adipose tissue. It helps to control blood sugar levels and prevents weight gain. Short-chain fatty acids also regulate fat metabolism, accelerate fat burning and reduce their accumulation. They also help to lower cholesterol and reduce inflammation.

FIBER AND ABDOMINAL FAT

If you eat different types of these fermented fibers, you can diversify the intestinal microbiome. Studies show that people who have more different bacteria in their intestines are likely to have less dangerous visceral fat. The study shows that increasing fiber intake by only 10 grams per day can reduce the risk of an increase in visceral abdominal fat.


NEED FOR FIBER AND SUGAR

Fiber is a powerful means of reducing cravings. If you consume refined carbohydrates and foods high in sugar, this can cause blood sugar levels to rise and fall after eating, making you hungry and prone to overeating. Foods rich in fiber do not cause a decrease in blood sugar levels, help maintain normal blood sugar levels and prevent cravings.

TYPES OF FIBERS

Dietary fiber is of two types: insoluble and soluble. Both types play an important role in weight loss.

Soluble fiber makes the stool liquid and slows down the digestive process. It mixes with water in the digestive tract, forming a gel. It also acts as a prebiotic and provides nutrients to intestinal bacteria in a process called fermentation.

Insoluble fiber (sometimes called “coarse food”) promotes the regular passage of food through the digestive system. This will help maintain intestinal health and prevent constipation. It also increases the mass and facilitates the passage of the stool. Insoluble fiber is not fermented by intestinal bacteria.

Soluble fiber can be found in most fruits and vegetables, avocados, whole grains and beans. Good sources of insoluble fiber are fruits eaten together with the peel, wheat bran, nuts and seeds, brown rice and celery.

A diet rich in two types of fiber can help lose weight and prevent an increase.


End result

If you are looking for an easy way to speed up your weight loss, add fiber to your daily diet! It helps you feel full and satisfied between meals and supports a healthy gut microbiome, making it a powerful weapon in the fight against obesity. Fiber also reduces the risk of health problems such as type 2 diabetes, insulin resistance, and heart health problems that can affect your weight.

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