Dallas Boot Camp and Personal Trainer Tip of the Week – Fight Fat with Fiber

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Apr 06

Weight Loss and Healthy Tips – Fight Fat with Five for Fiber
What is one thing that helps with weight loss, controls blood sugar levels, lowers blood cholesterol numbers, lowers your risk of digestive problems, and prevents constipation?  If you said fiber, you would be right. As a health and fitness professional, it is my job to help educate each and every client to help learn what foods will help with what. The studies all point to the huge benefits that Fiber has.

Weight Loss and Healthy Tips – Fight Fat with Five for Fiber
 
 

 What is Dietary Fiber and how can it help with weight loss?

Fiber is undigested carbohydrates and includes all parts of plant food that your body cannot digest or absorb. Your body’s enzymes are unable to break the carbohydrates down and therefore the fiber is not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Fats, proteins, or carbohydrates can all be broken down by our bodies and absorbed. Fiber is not absorbed and passes through your stomach and small intestine and then into your colon.

Here are the top five reasons fiber aids in weight loss, appetite control and
overall health:

1.   Weight Loss – Fiber is a carbohydrate that cannot be digested or absorbed by your body.  Therefore, instead of being used or stored, like most carbohydrates or fats it simply passes through the body.

2.   Appetite Control – because foods high in fiber are not digested, you feel fuller sooner and stay fuller longer than if you were eating foods without fiber

3.   Supports Digestion – Constipation is the #1 gastrointestinal complaint in America.  Consuming foods high in fiber on a regular basis helps ease this problem.

4.   Lower cholesterol –  Soluble fiber has been known to lower cholesterol.  You probably know this from a popular oatmeal brand commercial that puts you to the challenge of eating oatmeal to lower your cholesterol.

5.   Regulates blood sugar – Processed and artificial foods will spike levels of blood sugar. Foods that are naturally contain fiber keep that blood sugar level more stabilized which in turn helps keep your appetite and cravings in check.

There are two types of fiber and both are play a huge role in the five benefits that fiber provides for each of us. The two types

Product of the Tip - Excellent Fiber Supplment

Product of the Tip – Excellent Fiber Supplment

of fiber are soluble fiber and insoluble fiber. This chart will help you understand the difference between the two types of fiber, their wonderful health benefits and the sources of food that contain natural fiber.


*Soluble
fiber can dissolve in water


Insoluble fiber cannot dissolve in water

Adds
bulk to your diet, making you feel fuller faster, hence, reducing
appetite

Adds bulk to your diet, making you feel fuller faster, hence, reducing
appetite

Attracts water and turn to gel during digestion, trapping carbohydrates,
slowing the absorption of glucose and stabilizing blood sugars

Speeds the passage of foods through the digestive system, facilitating
regularity

Lowers total and LDL cholesterol which reduces the risk of heart disease

Adds bulk to stool which alleviates constipation

Regulated blood sugar which may reduce the symptoms of diabetes

 

 

 

Sources include:
beans, oats, rye, fruits, vegetables, potatoes

Sources include:
whole grains, wheat, nuts, flax seed, skins of fruits and vegetables,
including potatoes.

Wikipedia.org

 

  For more information check out the links below: http://www.nlm.nih.gov/medlineplus/dietaryfiber.html  (National Institue of Health)
http://www.mayoclinic.com/health/fiber/NU00033(The Mayo Clinic) 
 
 Written by:  Brad Linder M.S., NASM – CPT    
Brad is the founder of www.GetYouInShape.com  which is a health and fitness company dedicated to helping people get in shape. Dallas Boot Camps, Coppell Boot Camps, Personal Fitneess Training, the 40 Day Challenge, Weight Loss, Sports Performance and Nutritional Program are a few of the main services that www.GetYouInShape.com provides for their clients.
For more information, visit the website or email us at info at GetYouInShape.com.