If you're taking a fiber supplement or eating a high fiber diet, you may inadvertently be consuming fat burning food.
Everyone knows that fiber is something you need in your diet to be healthy, and that primarily it relieves constipation by increasing the bulk in stool to allow easier bowel movements.
But taking fiber supplements or eating a high fiber diet may also be beneficial when included within a balanced diet and exercise program.
It has been controversial as to whether fiber could be considered a component of fat burning food, as research has returned some conflicting results. For example, early studies published in 1987 found that a dietary fiber supplement given to moderately obese individuals significantly increased weight loss when compared to those in the placebo group1. But another study published four years earlier, conducted by some of the same researchers as those in the above study found that ispaghula (psyllium) and bran (both good sources of soluble and insoluble fiber) had no effect on weight loss2.
Certainly the differing results may have originated from the differences in the way that the two studies were conducted. The studies which resulted in fiber supplements inducing weight loss had administered fairly high dosages of fiber (most fiber supplements contain about 3 - 4 grams of fiber per serve), of 5-7 grams per day on top of general dietary advices which includes increasing dietary fiber intake.
It may be possible, although not proven, that dosages may need to be high to induce the desired effect of weight loss. Tuft's University's review of the available literature in this area found that when participants in the studies reviewed ate an ad libitum diet, an increase of dietary fiber of 14 grams was associated with an average of 1.9 kg weight loss over 3.8 months.3.
The average western diet includes somewhere between 15 - 18 grams of fiber. An increase of 14 grams would mean that if you were currently consuming 15 grams, an increase of 14 grams per day would mean you'd be consuming a total of 29 grams of fiber.
The amount of dietary fiber regularly recommended is 30 grams. So by either consuming this fiber through food (preferable) or by supplement, you may be giving your body a better chance to lose weight by consuming fiber, but by far the best advantage will be that you will be getting a healthier body.
So given that a fiber supplement can be helpful, (if and only if, a high fiber diet is impossible), to lose weight and most certainly to kick-start a healthier body, what should you look for in a fiber supplement? A full discussion of what you need to look for in a fibre supplement can be found at savvy fat burning food and click on lose weight basics.
References:
1. Rossner S., et. al. Weight Reduction with dietary fiber supplements. Results of two double-blind randomised studies. Acta Med. Scand. 1987;222(1)83-8.
2. Hylander B, Rossner S., Effects of dietary fiber before meals on weight loss and hunger in a weight reducing club Acta Med Scand. 1983;213(3):217-20.
3. Howarth NC, Saltzman E, Roberts SB. Dietary fiber and weight regulation. Nutr Rev. 2001 May;59(5):129-39.
Webmasters If you use this content, a live link to savvy fat burning food is compulsory. I do check for those who use our articles without links to Savvy Fat Burning Foods, so be honest - otherwise you will be in violation of copyright law and terms of use of this article. For more information, savvy fat burning food
Most men and women that I have trained over the... Read More
Did you know that what you're eating could be making... Read More
Most Americans do not get enough calcium in their diets;... Read More
In life, various factors contribute to weight gain. Be it... Read More
As many of us know, it's the first few days... Read More
Must We Gain Weight Every WinterIt's that time of year... Read More
All Diets Are Based on the Same Premise: Eat Less... Read More
Is a weight loss workout routine right for you? Answer... Read More
Not everyone can handle hot food. But who said cayenne... Read More
My last article, Make Diets Work, concluded that dieting the... Read More
Notice, if you would, that every diet out there only... Read More
It would not be surprising to hear your answer is... Read More
I'm sick of all the fad diets I see people... Read More
Are you working hard in the gym 3 times a... Read More
All Diets Work: No Diets WorkHave you lost weight in... Read More
ATTITUDESIT'S NOT ABOUT YOU!Exercising has so many physical benefits that... Read More
Before you try starving yourself or turning to diet drugs... Read More
Dumping syndrome is an effective result of the gastric bypass... Read More
Hold the onions! Let's talk "liver". No, not beef liver,... Read More
I personal lost 60 pounds in 2003. Here are some... Read More
Resistance training, also known as strength training, does not require... Read More
Losing weight is a lifelong commitment. It takes patience and... Read More
Gastric bypass patients often find themselves regaining weight soon after... Read More
A client wrote, "Help me! I thought I was finally... Read More
Dieters are often told ? drink water. Drink a minimum... Read More
One of the hardest aspects of getting yourself into shape,... Read More
Looking to lose weight quickly? The good news is that... Read More
We have all heard of those new diets, Atkins, low... Read More
Hold the onions! Let's talk "liver". No, not beef liver,... Read More
If you are traveling on the path towards wellness you... Read More
Losing weight and going on a diet can be quite... Read More
Let's take a look at how your attitudes and perceptions... Read More
Cellulite ? a word most women are very familiar with.... Read More
Choosing a weight loss program may be a daunting task.... Read More
According to the BMI chart, if you are overweight, you... Read More
If you're like me, you probably wish that there was... Read More
One of the most popular diets is the low carb... Read More
Many patients of gastric bypass report feeling fearful of succeeding... Read More
MYTH: Fad diets work for permanent weight loss.FACT: Fad diets... Read More
In the early nineties I had the opportunity to work... Read More
If you've been pursuing a lighter, healthier version of yourself,... Read More
An article published in http://www.inch-aweigh.com mentioned, "If you are eating... Read More
A startling fact is that carbohydrates are not responsible for... Read More
Yesterday, out of the blue, without any foreboding gossip or... Read More
What are the best fad diets? It's a question I'm... Read More
Control that sweet tooth. Remember that sweet things generally mean... Read More
Obesity in America is at an epidemic level. It is... Read More
Used a diet pill recently and got depressed because you... Read More
How would you like Julia Roberts to coach you on... Read More
Today, Ephedra is an herb of controversy. It contains ephedrine,... Read More
Weight Loss |