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Fight Fat with Fiber

Dietary fiber refers to the roughage or indigestible part of a carbohydrate, found primarily in vegetables, fruits, beans, grains, nuts and other starch based carbohydrates. Eating fiber rich foods is an important part of a healthy diet, providing a whole host of benefits to those with cholesterol, diabetes or heart and gut issues. Dietary fiber also provides an abundant source of vitamins / minerals and, of course, it’s a key tool for burning fat fast!

FIGHTING THE FAT

Instead of using the latest fat burner, work on adding some daily fiber to your diet. Dietary fiber can aid in weight loss for a variety of reasons. Firstly, foods rich in fiber tend to be natural, single ingredient foods which are low in fat, chemicals and added sugars. This combo alone makes it hard to over eat or over consume, as these foods tend to have a lower energy density compared to their processed equivalents.  

Fiber can also help with satiety and fat loss by decreasing energy intake, this is partly due to the fiber absorbing water and virtually expanding like a sponge within the stomach, keeping you feeling full for longer.

One study found participants lost an average of 4.4 lbs over a 20 month period just by adding in 8 g of fiber per 1000 calories consumed. High-fiber foods also tend to provide important, health-promoting phyto chemicals; research in the obese population has found these can significantly enhance weight loss.

Blood Glucose Control  

One other mechanism behind fiber is its ability to improve glucose tolerance, reduce insulin resistance and therefore, improve insulin sensitivity. A large body of research found a high fiber diet decreased the risk factors for diabetes and helped glucose management in diabetic patients. We know the importance of blood glucose management in disease and obesity - luckily, fiber is a fantastic tool to control both of these!

 

The average fiber intake tends to sit at around 15g per day and guess what, that’s only 1/3 of the recommended daily intake! Although the daily guidelines currently are around 30 – 45g per day, many researchers believe 40 – 50g is more optimal, especially for a larger individual or bodybuilder.

Fiber – Where to get it!

Food

Amount of Food / Serving Size

Fiber (grams)

Bran Cereal

1 cup

19

Oats

1 cup

12

Brown Rice

1 cup

7

Almonds

1oz

4

Black Beans

1 cup

14

Cashews

1oz

1

Flaxseed

3 tbsp

7

Garbanzo Beans

1 cup

6

Kidney Beans

1 cup

13

Lentils

1 cup

15

Peanuts

1oz

2

Pistachio Nuts

1oz

3

Pumpkin seeds

¼ cup

4

Walnuts

1oz

3

Berries

1 cup

6

Potato (with skin)

1 Large

4

Green Vegetables

1 cup

3-5

 

Whichever dietary approach or methodology you follow, make sure you include high fiber foods. This is especially important if you count macros and take a more “flexible” dietary approach.  Basing it mainly on whole, single ingredient foods will still provide the fiber and key micronutrients you need. Aim for 40 – 60g of fiber per day, it’s harder than you think!


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