The Function of Fiber in Health and Weight Loss
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The Function of Fiber in Health and Weight Loss

Why is it important to eat fiber rich foods when you are trying to lose weight? What are negative calories? Does soluble fiber improve health? What is the difference between soluble fiber and insoluble fiber? If you have been trying to lose weight by restricting calories only, and having trouble, it might be due to not getting enough fiber.

Fiber in weight loss

Eating fiber rich foods help you to feel full longer. You feel much more satisfied than eating foods low in fiber. You have more foods with a minimum of calories. You can get your fiber from whole grains such as with breads and cereals. You can also get your fiber from fruits and vegetables.

Negative calories

Negative calories are actually a calorie deficit which is caused by the body’s metabolism. When the body spends more calories to digest a food than the calories the food contains, you have created a calorie deficit. Foods such as grapefruit, carrots, celery, apples and other fruits and vegetables will create a calorie deficit when you eat them. This is why some diets allow you to eat all the fruits and vegetables that you want.

Weight Watchers allows you to eat freely of most fruits and vegetables. Fresh and frozen fruits and vegetables are considered “free”, but there are points values (with Weight Watchers) come into play with some canned fruits. Most canned vegetables are also considered “free.”  Fruits and vegetables won’t make you fat. Thus, if you fill your plate to at least half-full with fruits and vegetables, and minimize the other foods, you will lose weight. If you don’t lose weight doing this, something is probably wrong with your metabolism. You should always seek medical advice before going on any type of diet or eating plan.

Soluble fiber

Soluble fiber is necessary for health. It dissolves in water in a gel-like consistency. It absorbs water in the intestines to make for easier evacuation. Soluble fiber helps to stabilize your blood glucose and it also helps to lower your cholesterol levels. In turn, soluble fiber helps to improve blood pressure.

Insoluble fiber

Insoluble fiber is the roughage that we eat. This is the fiber that is in whole wheat, bran, nuts, and fruits and vegetables. Insoluble fiber is the cellulose that doesn’t easily break down in the digestive system. It also helps to hold water in the gut to promote colon health. It is the insoluble fiber that helps us to feel full. It also helps to move the digested food along the digestive tract for quick elimination. Eating raw fruits and veggies is the best way to get insoluble fiber, such as eating apples and cucumbers with the skin on.

The main difference between soluble and insoluble fiber is that soluble fiber is soluble in water and insoluble fiber is not soluble in water.

Unprocessed foods and processed foods

It is most beneficial to eat unprocessed foods instead of the processed ones. For instance, eating whole grain bread is healthier than eating plain white bread. White bread has been heavily processed and all the wheat germ has been removed. Eating white bread is essentially eating empty calories. There is not very much fiber in white bread. However, whole grain bread usually has about 3 grams of dietary fiber per slice. Processing foods normally takes the nutrition out of it. It’s better to eat foods that are in their natural state.


Learning from Weight Watchers meetings

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Comments (5)
Ranked #51 in Weight Loss

Useful info about soluble and insoluble fiber

Ranked #69 in Weight Loss

excellent tips

Excellent information

Doctors don't explain this clearly to patients.  You did!  Thanks!

Great information. This will motivate me to check what I am eating.