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Fibs & Facts About Fiber and Weight Loss If you do a search on fiber and weight loss, you’ll find dieting tips and tricks abound. In fact, fiber is one of the most frequently cited weight loss aids. The health benefits of a fiber diet are real—but on the Internet, what starts as sound nutritional science has a tendency to get lost in translation. When it comes to shedding excess pounds, is fiber really all it’s cracked up to be? Exposing the Fibs on Fiber

There’s no doubt that fiber is a vital component of any healthy diet. Depending on who you talk to, though, fiber also imparts a variety of benefits specific to losing weight. For example, humans lack the enzymes necessary for absorbing the calories in fiber, leading many dieters to see fiberrich foods as a guilt-free indulgence.

A good example of this logic is celery. Along with other fiber-rich foods, celery is often touted as a negative calorie food, meaning that digesting it burns more calories than the food provides. In reality, there is no evidence to back up this claim—or for that matter, any other claim that oversimplifies the role of fiber in our diet. Getting Down to the Fiber Facts

We know that dietary fiber isn’t digested—instead, it helps move other foods through your system. We also know that eating it causes a sense of satiety or fullness, which is helpful when counting calories. What many people don’t know is that there are two forms of dietary fiber: soluble and insoluble. Knowing the difference between the two is key to understanding fiber’s role in weight loss. For example, an apple peel is an insoluble fiber, while the pulp of the apple is a soluble fiber. An easy way to remember this is to consider what would and wouldn’t dissolve in a glass of water: the apple peel wouldn’t, while the pulp would. Soluble fiber is actually digested, and is an essential part of a healthydiet, balanced diet. It’s what helps to keep you from overeating, slowing down the emptying of your stomach and helping you feel full on fewer calories. Insoluble fiber, on the other hand, moves through the body quickly, flushing out your system and preventing constipation.

The Benefits of a Fiber-Rich Diet

According to the American Dietetic Association, adults are eating only half of their recommended intake of fiber. Specifically, the standard American diet nets us a mere 14-15 grams out of our 20-35 gram daily requirement. We receive fiber from unprocessed foods such as vegetables, fruits, nuts, whole grains, and beans—but very few of these items appear on the average fast-food value menu. When attempting to increase your fiber intake, be sure to do it gradually, and drink plenty of water to keep the fiber moving through your system. Dietary fiber isn’t some magical ingredient that will guarantee that you lose weight; however, combined with water and a healthy, balanced diet, it is an integral part of the weight loss process. Keywords : healthy foods, healthy meals, lose weight fast, healthy eating, strength training, foods to lose weight, best way to lose weight, eat to lose weight, healthy nutrition Read More :

Fibs & Facts About Fiber and Weight Loss