The Missing Ingredient in Your WEIGHT LOSS AND LONGEVITY PLAN
Have you been wondering what the missing link in your diet that has been shown to weight loss and disease prevention? F I B E R! Fiber isn’t a new or highly complicated idea. However, a lot of people aren’t aware of how fiber affects you and your body. Did you know...? Just adding fiber to your daily intake can start the weight reduction process. A study showed that those who added 14 grams of fiber to their daily intake lost 3.5 pounds more weight over a 6 month period than those who did not add fiber. Eating more fiber increases longevity. A recent study showed that those men with the highest fiber intakes had a 23% reduction in the risk of dying, while women had a 19% reduction compared to those eating the least amount of fiber. So what does fiber do to give us these results? Fiber, found in whole grains, beans, nuts, vegetables and fruits aids the body with bowel movements, lowers blood-cholesterol levels and improves blood glucose levels. Some studies have suggested that fiber may lower the risk of heart disease, diabetes and some cancers. Regarding weight loss: • The water-soluble fiber triggers fullness and can also contribute to satiety during meals and during the post-meal period. • Dietary fiber may also influence energy intake and body weight through its effects on gut hormones. • Dietary fiber may enhance the steady absorption of nutrients, sustain a higher energy level, and decrease the available energy from foods.
• Soluble fibers delay gastric emptying, slow down their exit from the stomach and retard digestion. • Fiber’s bulk prevents constipation and minimizes intestinal disorders such as diverticulitis. • Foods high in fiber, especially fresh fruits and vegetables, are low in calories. Fiber is filling because it absorbs water as it moves through the digestive tract. Some of the best sources of fiber are found in all types of beans, high fiber breakfast cereals like Fiber One, fruits, vegetable, and nuts. What Can I Do to Make This Happen for Me?! 1. Eat a HIGH fiber breakfast cereal first thing in the AM (such as the original Fiber One). 2. Eat 2-3 servings of fruits and vegetables at each meal. 3. Add beans to at least one meal a day. 4. Eat 1-2 servings of raw nuts for snacks each day: walnuts, cashews, almonds 5. Make sure that you eat the skins of your fruits and vegetables. 6. If you eat bread, plan on using double fiber bread or high fiber wraps. How Much Fiber do I Need? That varies depending on how many calories you take in each day…but if you get more than 35 grams per day you are well on your way to weight loss and improved health! Make sure that you drink plenty of water as your fiber intake increases.
-Jeff Gilliam, PT, PhD
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