Did You Know that research has shown that people who consume an additional 14 grams of fiber daily cut their calories intake by 10 percent?
Fiber increases weight loss because…
- Fiber increases the sensation of fullness and influences the hormones that regulate food intake. Fiber is full of nutrients our bodies need to feel satisfied, without fiber our bodies feel unsatisfied causing us to overeat and gain weight.
- Today many American’s diets are rich in processed foods. Processed foods have no real nutritional value (no poly fats, no protein, no vitamins or minerals or antioxidants) it is truly like ingesting sugar. A diet that is rich in processed foods will lead to weight gain.
- Fiber actually acts as a binding agent, it blinds to fatty deposits flushing them out of your system increasing weightloss. And it promotes a quicker movement of food through the digestive atract. Because fiber actually passes through our intestines, it actually carries fat and calories out, preventing the body from breaking down and absorbing some of the fat and cholesterol we ingest.
High Fiber enriched foods to choose from:
Fruits
Apples, (1 med = 4.0 grams of fiber)
regardless of the type, are low in calories and high in fiber. They expand your stomach, so you’ll feel full longer, and require less food to satisfy your hunger.
Blackberries (1/2 cup = 4.4 grams of fiber)
are high in fiber and relatively low in sugar. Dissolved in water, blackberries form pectin, which helps to stabilize blood-sugar levels.
Raspberries (1 cup = 3 grams of fiber)
are low in calories and high in fiber . Immediately before serving, take chilled raspberries and rinse with cool water. Make a raspberry puree to pour over fruit salad or waffles.
Vegetables
Artichokes (1 larger = 4.5 grams of fiber)
are high in fiber and low in fat. They require little preparation, but are time-consuming to eat – which means you’ll eat less! To prepare artichokes, wash, pull off the outer and lower petals, and trim off the pointed tips of the outer leaves. Boil them standing upright for about 30 minutes, until center petal pulls out easily. Serve hot, cold, or at room temperature.
Cabbage (cooked cabbage = 3.0 grams of fiber)
contains vitamins and fiber, with the fewest calories and least fat of any vegetable.
Corn (1/2 cup = 5.0 grams of fiber)
is a high-fiber, hearty, appetite-curbing vegetable. Sprinkle with herbs or fresh-squeezed lemon juice instead of butter, or rub with a wedge of lime and a sprinkle of chili pepper.
