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  • Writer's pictureThomas Bosch PhD RDN LDN

Weight Loss Secret Ingredient

Updated: Jan 4, 2020

The What, Why and How of Fiber

What is Fiber? Fiber is an essential nutrient that digestively speaking - keeps things moving, helps you feel fuller longer, prevents chronic diseases, lowers cholesterol, and aids in weight loss. Fiber, defined, is a plant material that cannot be digested but helps you digest other foods- also known as “bulk or roughage.” Fiber is found in fruits and vegetables and is vital for proper digestion. Disclaimer: prunes are not the only food high in fiber. Fiber is classified as soluble or insoluble. Soluble fiber dissolves in water to form gel-like substances. Insoluble fiber increases digestive tract movement, which decreases constipation, while increasing stool bulk. Why Does it Help with Weight Loss: Most people trying to lose weight have tried every “diet” known to man and still can’t seem to get the results they hope for. Counting calories/points, cutting carbs, going “keto”, or forbidding certain foods may work for some, but for most, is overly complicated and not worth the time. What if I told you that you didn’t have to do any of it? All you need to do is incorporate around 30 grams of fiber into your daily eating routine and not only would you drop weight, but experience many other health benefits too. No need for gimmicks or fads, just add a real food fiber boost! After all, dietary fiber is considered nature’s magic weight loss pill. How? For starters, high fiber foods helps you feel fuller longer and digests a lot slower than simple carbohydrates. This means that if you are filling up on fiber-friendly foods like fruits, vegetables, and whole grains, the holiday bundt cakes in the break room will seem a little less appetizing. It saves you the extra calories and fuels your body with whole, quality foods of high nutritional value that promote weight loss. You will be fuller longer and make better food choices, a win-win. How to Eat More to Lose More: When you understand that weight loss equals burning more calories than you consume, eating more to lose weight doesn't quite add up. But what if I told you eating more fiber could be that secret, weight loss ingredient you have been looking for? Simply put, foods high in fiber are more filling than foods low in fiber. Fiber helps to decrease your overall appetite, leaving you satisfied longer, and ultimately helping you eat less. Creating a calorie deficit (eating less than you are burning off) is the not so secret weight loss formula that will give results.

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