Fiber and Weight Management: The Major Connection

You’ve surely heard that fiber is good for you when it comes to a healthy lifestyle. However, you might still be wondering why you should be so diligent about including it in your diet to lose weight. We’ve rounded up the latest science and are here to tell you how fiber and weight loss are connected.

What is Fiber?

The truth is, there is quite a bit of research connecting fiber to weight loss that should be on your radar. But first, it’s important to understand what fiber is.

According to The Harvard T.H. Chan School of Public Health, dietary fiber is a carbohydrate found in plant foods like fruits, vegetables and whole grains. However, unlike other carbs, fiber is unable to be digested by the body. This causes it to pass through the digestive system without causing blood sugar to rise. There are two main types of fiber that we will discuss later.

There are some really great ways to sneak more fiber into your diet, including making simple swaps (such as switching white potatoes with sweet potatoes). These easy changes can pay off by assisting with your weight loss efforts. Medical News Today explains that consuming high amounts of fiber can “can significantly contribute toward body-weight control.”

Fiber is a Simple Solution

When it comes to losing weight, a lot of people are willing to try complicated diets. However, research shows that something super simple—eating more fiber—might be even more impactful. A study, published in Annals of Internal Medicine, looked at whether one simple change could be that powerful—and it was.

In the study, one group adhered to the American Heart Association (AHA) diet, which included shaving 500 to 1,000 calories off of their normal food intake and following some complex food guidelines. The other group was simply told to eat more high fiber foods. After a year, the high fiber group lost about an average of 4.6 pounds while the AHA group lost about six pounds. Despite eating such a strict and complicated diet which included restricted calories, the AHA group was only slightly higher. This shows that simply increasing fiber intake may be a solution to dropping pounds for those who struggle sticking to a complicated meal plan.

Fiber Reduces Appetite

One way that eating a high fiber diet may play a role in weight loss is the fact that consuming fiber can reduce one’s appetite. According to Healthline, this may be due to the reduction of the hormone ghrelin when fiber is consumed. Ghrelin is responsible for increasing hunger and appetite within the body. Similarly, it is also understood that fiber decreases hunger by slowing down the movement of food through the digestive system, says Healthline. This helps people to feel fuller for longer.

Fiber and its Correlation to Gut Health

Fiber is divided into two categories—soluble and insoluble. Soluble fiber (the kind found in oats, blueberries and beans) can dissolve in water and is said to help decrease blood sugar and cholesterol, says The Harvard T.H. Chan School of Public Health. Insoluble fiber (found in vegetables, whole wheat products and rice) is unable to dissolve in water and is associated with better bowel movements.

Both types of fiber can help with gut health balance. According to research from the University of Illinois College of Agricultural, Consumer and Environmental Sciences, both soluble and insoluble fiber helped to increase the abundance of healthy gut bacteria in study subjects. Healthline explains that because we are unable to digest fiber, it acts a probiotic that feeds beneficial bacteria.

Fiber and Belly Fat

Abdominal fat can be one of the most stubborn areas to lose weight. However, research has pointed to fiber playing a vital role in its reduction. A study, published in Obesity, found that a higher fiber intake was linked to a lower risk of belly fat. This particular research was linked directly to soluble fiber and found that eating more of it could not only help people to lose belly fat but also prevent its gain.

Making Fiber a Regular Part of your Diet

There is no question that the research on fiber is positive—but it’s not just linked to weight loss. A diet high in fiber has been shown to have other benefits such as reducing the risk of heart disease, cancer and more, says Healthline. For all of these reasons, it’s clearly beneficial to make fiber a regular part of your diet. According to the Academy of Nutrition and Dietetics, the daily fiber recommendation is 25 grams for women and 38 grams for men. Unfortunately, most people don’t get enough.

Ensure you’re getting enough fiber in your diet with a healthy meal plan from Nutrisystem! Our programs can help lose weight with a balanced diet that is high in fiber. You will incorporate more fruits, veggies and whole grains into your day and enjoy many fiber-rich Nutrisystem meals and snacks. Paying attention to your fiber intake can go a long way in improving your waistline—as well as your overall wellbeing.

The post Fiber and Weight Loss: The Major Connection appeared first on The Leaf.

Frequently Asked Questions

How to Use African Mango Extract

You can easily take mango extract. Simply cut open a fresh mango and scoop the flesh into a blender. Blend until smooth.

If you need a cleaner pulp, it is possible to strain it. Store in a cool dark place.

For future use, you can freeze the pulp. The pulp can be frozen so that you don’t have a second batch to purchase when mango season returns.

What is African Mango Extract and how can it help you?

It contains high levels of vitamin C, which helps boost immunity. It’s ideal for people with flu or cold symptoms.

African mango extract is also rich in antioxidants, which help to lower the risk of developing cancer. This helps reduce the risk of cancer and heart disease.

Vitamins A & B6 are found in African Mango, which supports healthy hair growth.

African Mango’s active ingredients are an effective supplement that will keep the skin looking and feeling great.

Do smoothie cleanses work?

This is the key question. Are you getting rid of toxins? You may have another problem if you don’t.

A cleanse must get rid of all toxins in your system.

If this isn’t happening, you either aren’t drinking enough water or haven’t been eating properly.

This could also be a sign that you need to decrease your intake of salt or caffeine.

Other reasons that you might not get results include:

• Your digestive system isn’t functioning correctly. This means that your body doesn’t absorb what you take in.
• You don’t eat enough protein. Protein helps build muscle tissue.
• You are consuming too many carbs. Carbs can be used to store energy.
• You are consuming too much sugar. Sugar can cause insulin spikes in the bloodstream. This can slow down your metabolism.
• You are not consuming adequate amounts of fats. You need to ingest certain vitamins.
• Too few essential fatty acid (EFAs) are being consumed. The benefits of EFAs have been shown to decrease inflammation.
• Your fiber intake is too low. Fiber absorbs cholesterol and bile sodiums. Fiber speeds up digestion.
• You may not be getting enough vitamin C. Vitamin C helps with collagen production. Collagen helps keep skin elastic and firm.
• You are not eating enough. You should measure your portions using a standard cup measuring device.
• You are consuming too large quantities of alcohol. It can cause severe dehydration.
• You are consuming too high levels of caffeine. Too much caffeine is toxic for the liver.
• Consuming too little magnesium can lead to a deficiency in your bones and muscles. Magnesium is required for healthy bones and muscles.
• Too little potassium is being consumed. Potassium must be consumed to maintain fluid equilibrium in the body.

Are there side effects from African Mango Extract usage?

African mango extract is safe and has no side effects. This product may cause diarrhea or stomach upset in some individuals. If this occurs, discontinue use immediately and consult your physician.

What foods are good for burning belly fat?

Fruits, vegetables, and other vegetable are excellent for weight loss. They are also rich in vitamins A, C., E, K that boost metabolism and increase energy.

Lean proteins like chicken breast, turkey breast and eggs are the next best option for weight loss. These are rich in protein and essential amino acids, which provide the building blocks for muscle growth.

For those who want to lose weight quickly whole grains, such as brown rice or oats, bread, pasta and cereals, are excellent options.

They are very filling.

What can you drink to detox your body and help you lose weight?

Water flushes toxins out of your body. It is also important for maintaining healthy skin, hair, and nails. Hydration is essential for your body. Water aids in digestion and flushes out excess sodium.

Green tea can be a good alternative to alcohol. Green tea contains catechins, which can help lower fat absorption in your stomach. Caffeine stimulates metabolism.

Statistics

• On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• Vitamin C:62% of the Daily Value (DV) (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)

External Links

cdc.gov

• Products – Data Briefs – Number 376- September 2020
  
• Centers for Disease Control and Prevention
  

pubmed.ncbi.nlm.nih.gov

• PubMed’s national survey on weight loss and use of dietary supplementation in the United States.
  
• African mango (IGOB131). A proprietary extract of Irvingia Gabonensis seeds is shown to be effective in reducing body fat and improving metabolic conditions in overweight individuals – PubMed
  

webmd.com

• African Mango: What is Irvingia Gabonesis?
  
• Goji Berries – Side Effects and Health Benefits
  

ncbi.nlm.nih.gov

• IGOB131 is a novel, seed extract of West African plant Irvingia gabonensis. It significantly reduces bodyweight and improves metabolic factors in overweight people. This was in a randomized double-blind placebo-controlled study – PMC
  
• A case of renal disease that developed in association with African mango intake – PMC
  

How To

3 Popular Weight Loss Pills and Supplements Reviewed

People who wish to lose weight find weight loss pills, and supplements, increasingly popular. Many products are available making it difficult to choose one. This article examines the most effective weight-loss pills and supplements currently on the market.

Exercise and healthy eating are the best methods to lose weight. These aren’t always sufficient. There will be times when you feel like not exercising, or healthy food isn’t always readily available. These are why weight loss supplements and pills are so popular. These help you lose extra weight quickly and easily.

There are many weight loss products and supplements out there. Here’s our list. We’ve reviewed them, read customer reviews from around the internet, and tested their effectiveness against others! The three best products are listed below because they have been recommended by customers. Check out our detailed review of these three products for more information.

1. PhenQ: PhenQ is a great option for increasing energy levels, and speeding up metabolism. This product includes L-Carnitine Fumarate (Green Coffee Extract), Caffeine Anhydrous (Chromium Picolinate), Mucuna Pruriens Seseed Powder, and Nettle Root Extract. This product is great for anyone who wants to lose weight quickly and helps you burn fat more quickly than other diets.
2. Hoodia Gordonii Plus Hoodia Gordonii Plus is another great weight loss supplement. It is rich in powerful nutrients such as Garcinia Cambogia Fruit extract, Gymnema Sylvestre leaf Extract, Bitter Melon Extract and Chromium Picolinates. This supplement increases your metabolic rate, reduces hunger pangs, boosts energy levels, and improves your overall mood.
3. Hydroxycut – Hydroxycut helps people lose weight. It is an all natural weight loss pill. It has 100% natural ingredients that include green tea extracts, chromium Picolinate, caffeine, yohimbine HCL, and chromium picolinate. Although it may not have the same effectiveness as other products on this page, it does have very low side effects.

Other benefits:

• Energy Boosting. Several diet pills can give users an instant energy boost. This can increase cravings for junk food and sweets. With Hydroxycut, however, you won’t experience any kind of crash or jitters after taking it.
• Blood Sugar Balance. Diet pills can lead to problems with blood glucose balance. Hydroxycut can help control blood sugar.
• Increased Metabolism – It’s not a secret that diet pills can boost your metabolism. Your resting metabolic rate (RMR), will be boosted by most diet pills, approximately 5%-10%. Hydroxycut further increases your RMR, boosting metabolism up to 15%-25%
• Better Sleep – We all know how crucial sleep is in losing weight. Stress and anxiety can be reduced with diet pills.

The best part is that all of these benefits are completely free! All of these benefits come without any adverse effects!