If you’re overweight and have tried shedding the additional weight but with moderate or no success at all, you should start consuming foods that are rich in fiber. This is because one of the most effective strategies to reduce weight is to manage your hunger pangs, and fiber helps you do exactly that. If you feel hunger pangs frequently, shedding pounds through a calorie-controlled diet can be very hard.
Pros of eating more fiber
Taking in more fiber will let you feel full quicker and for a longer time, so you can resist the urge of consuming more food than what you really need. If you select high-fiber foods that also carry a good percentage of water rather than food that are full of fat and simple sugars, you can take in the same weight of food but feel satisfied on considerably fewer calories. A growing body of research demonstrates that those who take in fiber at breakfast are more successful at losing weight and keeping it from coming back.
Also, foods that are loaded with fiber usually call for more chewing, which gives your brain adequate time to get the signal that you’ve had enough to eat. Psychologically, fiber-rich foods are usually more filling than liquids or soft foods because they are crunchy and chewing on them stimulates your senses. Chewing also stimulates the production of saliva and stomach juices which also fill the stomach.
Recommended amount of fiber in the diet
Women need to have around 25 grams and men require about 38 grams each day to get the benefits of dietary fiber. Many people only consume about 50 % of the suggested amount. Some studies show that individuals who take in 35 to 45 grams of fiber a day experience milder and less frequent hunger pangs as they’re trying to shed pounds, and so are able to get rid of far more weight than those who consume much less fiber.
Different types of fiber
Fiber is available in two different forms: soluble or insoluble. Soluble fiber dissolves in water, while insoluble ones don’t. Both types of fiber are found naturally in fresh fruits, vegetables, whole grains, legumes and nuts. Both forms of fiber are healthy. Soluble fibers draw in water and create a gel, which helps delay the emptying of your stomach and make you feel full for a longer period. Insoluble fibers possess a laxative effect, and thus help prevent constipation. Because they do not dissolve in water, they exit the gastrointestinal tract relatively intact.
Should I use fiber supplements?
The best way to obtain fiber is consuming whole foods, but supplements can be a handy way of getting the suggested amount of dietary fiber. One supplement which has soluble and insoluble fibers is Proactol. Go here to find Proactol reviews.