Adding Fiber to Your Diet Is Good for Weight Loss
The University of Massachusetts Medical School completed a study that involved 240 participants in 2 separate groups.
All volunteers had high blood pressure, high blood sugar, high cholesterol and were overweight at the start of the study.
Group 1 followed the American Heart Association’s recommendation of eating more high fiber foods, vegetables and fruits, fish and lean protein as well as reducing the amount of salt, sugar, alcohol and fat.
The only thing group 2 had to do was add more fiber to their current diet (around 19 grams a day each.) Exercise was not a part of either group’s recommendation.
The results of the study were as follows:
– Both groups lowered their blood pressure
– Both groups improved their response to insulin and benefited from weight loss
– Group 1 lost 5.9 pounds on average
– Group 2 lost 4.6 pounds on average
– Both groups were able to maintain their weight loss for the 12 month period
The important thing to note from the results of this study is that both groups resulted in weight loss and there was not a great deal of difference in the amount lost.
Therefore, just by adding fiber to your diet it is possible to lose weight without making any other changes to your diet.
By losing weight you are reducing your risk of heart disease, diabetes, strokes as well as other diseases.
Fiber-fortified foods like breakfast cereals, crackers and cookies will add fiber to your diet, however you are better off eating whole foods.
Increase the amount you are eating slowly as it can cause bloating and gas and you will need time to adjust, but you should eat around 20-25 grams of fiber every day.
Natural fiber foods include:
– Whole grains
– Nuts and seeds
– Beans and lentil (especially good as they lower cholesterol, blood sugar and blood pressure.)
– Fruits and vegetables
By including all of these foods in your diet you are going to stay fuller for longer as well as eating a healthy diet.
You are less likely to rummage through the cupboards looking for snacks which is going to reduce the amount salt, sugar and fats that you are putting in your body.