Tag Archives: fiber

High Fiber Diets Lead to Modest Fat Loss

Healthy diets appear difficult when we think of reducing calories to lose weight, but by adding this one type of food may be the key to improving your health and fat loss.

Dietary Fiber Leads to Fat Loss

Adding more fiber to your diet leads to modest weight loss according to a new study in the Annals of Internal Medicine 2015. ClipArt photo

According to a new study in the Annals of Internal Medicine, increasing fiber intake may be a reasonable approach for individuals who had problems with weight loss programs. Past studies show how dietary fiber can control your appetite by making you feel full, but researchers wanted to focus on the one dietary change that resulted in collateral effects (Ann Inter. Medicine 2015).

In the clinical trial, 240 adults with metabolic syndrome engaged in group and individual sessions. The group assigned to the American Heart Association (AHA) diet focused on reducing their calories and limiting saturated fat. The fiber group was only asked to consume more foods high in fiber, like whole grains and fruits, to achieve a goal of at least 30 grams of fiber each day. Neither group had to change their daily physical activity or exercise routine.

After 12 months, both groups had about the same weight loss and showed identical reductions in blood pressure, blood sugar and cholesterol levels. I was always a consumer of high fiber diets because I personally love natural fruits and vegetables. I go running about 3 times per week so adding more fiber to my diet would be great for me. “By changing one thing, people in the fiber group were able to improve their diet and lose weight and improve their overall markers for metabolic syndrome,” says study author Dr. Yunsheng Ma.

I agree that weight loss programs should begin to focus more on the good foods that improve your health rather than cutting out foods from your diet. I believe this will make it seem easier to stick to a healthy diet and reduce calories. If you love whole grains, fruits and vegetables like me, I suggest you consume more fiber in your diet for fat loss and to live healthier.

Leeman Taylor
Senior Criminal Justice Major at Florida A&M University
Real Estate Investor & Internet Marketer

Source: Ma Y, Olendzki BC, Wang J, Persuitte GM, Li W, Fang H, et al. “Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial.” Ann Intern Med. 2015; 162:248-257.doi: 10.7326/M14-0611

Whole Grains Have Many Health Benefits

Whole grains have become one of my favorite fat-burning foods for weight loss because they have outstanding benefits such as lowering your blood sugar, redistributing body fat and helping to prevent obesity naturally. I like that fact that whole grains have become readily available in the natural foods that I purchase such as bread, pasta, rice and crackers. Don’t get me wrong, as much as you or I may love whole grains, too much is still not good for you.

Whole Grains Health Benefits The USDA recommends consuming grains on a daily basis including at least half of whole grains. Enjoy the amazing health benefits of whole grains including protein, fiber, vitamins and minerals plus other phytochemicals to improve your health.

Watch out for bread that’s brown and may look healthy, this could just be coloring with brown sugar or molasses. Since I recently switched to brown rice, brown eggs and other whole grains I pay close attention to the ingredients to make sure there isn’t anything artificial or bleached.

Fiber is one of the main reasons to consume whole grains. There are two kinds of whole grains, insoluble and soluble, that contain health benefits such as reducing the risk of colon cancer and controlling your blood sugar levels.

Studies have shown that individuals who consumed a lot of whole grains are more likely to maintain their weight and less likely to gain fat over a period of time than those who had eaten refined grains. Whole grains can help you control your weight by making you feel fuller longer than refined grains and they also take longer to digest. You reduce your calories by eating less and the fiber in whole grains acts as an appetite suppressant to help you lose weight.Evidence shows that eating a diet that contains fruits and vegetables plus whole grains without meat or processed foods can also help you lower your risk of cancer.

Did you know that carbs can be actually good for you? The key is the find the right type of carb and the resistant starch found in whole grains is one. It actually acts more like a fiber because it takes long to digest. It travels through your digestive system slowly while burning fat, maintaining your insulin levels and controlling your cholesterol levels as well.

I have recently changed my diet around a bit and included more whole grains, lean meats and low-fat dairy products to help speed up my metabolism. I eat a good source of fiber in the morning to suppress my appetite and control my hunger cravings during the afternoon so natural grains is a must for me. Usually a bowl of cereal or oatmeal along with wheat bread would be ideal for my quick breakfast.

When it comes to losing weight just eating whole grains alone will not make you lose weight. Dieting is only the first part of weight loss in controlling your calories by watching what you eat. Physical activity is the next step in losing weight and living a healthy life by improving your cardiovascular system and physique. Take advantage and include both diet and exercise for fat loss and watch how your health improves over the course of the year. Include whole grains in your diet today and receive the amazing benefits of weight loss, lowering your cholesterol and helping to prevent obesity naturally.

SourceGardner, Amanda, www.health.com, “18 Health Benefits of Whole Grains” 2014 Leeman Taylor Senior Criminal Justice Major at Florida A&M University