I have been eating a high fiber diet since jan 1 2008, and lost 7 pounds so far. I am eating between 25-30 grams of fiber a a day, drinking lots of water and eating light, low fat, foods. I don't crave for sweets as much anymore (fiber helps with that.). I would like to know how long would it take for me loose 20 pounds. I am not exercising yet (don't have time). But I plan to start in April (when i am not so busy.) I think that the weight loss will get slower with time. Has anyone lost weight with a high fiber diet ? how much? hi,
I think this post in my blog can help you. See it
A High Fiber Diet For Losing Weight Naturally
This is a post in topic Fiber. You can visit Topic Fiber page to view all posts about Fiber.
It is estimated that more then 65% of Americans have overweight or obesity problems. There is good news for them. They can shed their extra pounds by making simple dietary changes. All that they need to do is introduce 35 grams of fiber in their daily diet.
According to a recent Frontline episode called Diet Wars, "Americans spend $40 billion a year on books, products, and programs designed to help us lose weight." This shows that we are obviously barking the wrong tree. Either we are not doing enough or what we are doing isn't working. Something is wrong somewhere. Let us find out.
It is really an equation of calories in, calories out, the experts will tell you. What we eat is either burned for energy or is stored for use later. This storage is what gets us into problems with excess weight or obesity.
Some types of foods are worse than others (8 fobidden food for weight loss), for example, simple carbohydrates and sugars are quickly converted in the body, and can cause a rapid dip in blood sugar which creates the feeling of emptiness and you need to eat more. On the other hand, there are fiber rich foods that are digested slowly. They provide a slow drip of energy as they are absorbed. These types of foods create the feeling of fullness and you don鈥檛 feel the need to eat more.
A healthy diet for weight loss should contain a good balance of the macro nutrients: proteins, carbohydrates and fats, as well as micro nutrients such as vitamins and minerals (read my post about Fat-burning food). As of late, nutrition advocates are not in favor of cutting out carbohydrates from the diet entirely. You need to balance your diet judiciously.
So, the magic formula is to add fiber rich foods in your daily diet. It will allow you to eat less calories, and still feel full, and reduce your appetite so you stay on track.
Fiber foodFiber is the indigestible parts of plants. There are two types of fiber, soluble and insoluble. Both types of fiber provide bulk or roughage to the system, which helps us feel full faster. However, soluble fiber provides a special benefit to those who are hoping to lose weight. Brenda Watson, a nutritional expert explains how soluble fiber works on a hormonal level, to gently suppress the appetite.
In her book, The Fiber35 Diet, she explains that soluble fiber promotes the release of a hormone called 鈥榗holeocystokinin鈥?or CCK. This hormone is produced in the small intestine and promotes feelings of satiety. She calls CCK the messenger that communicates to the brain that you are full.
Adults should consume 35 grams of fiber every day, so says the National Institutes of Health. Unfortunately, most Americans don鈥檛 even take half of that. Fiber helps with weight loss, cholesterol maintenance and digestive regularity.
Soluble fiber is found in foods such as fruits, oats and other whole grains, as well as dietary supplements such as acacia fiber, insulin and fruit pectin. If you don鈥檛 take fiber in the natural form, you must take supplements. So, evaluate your diet, and consume greater amounts of soluble fiber. That is the safest way to lose weight. Using FIBRE to lose weight is A BAD IDEA.
(It is closely related to misuse of laxatives)
Fibre (cellulose) helps to speed up your 'gut transit' (the time digested food ('chyme') takes to travel through your intestines. Because the food is passing through your system more quickly, your body has less time to absorb nutrients from it.
The energy (calories) in un-absorbed food isn't available for use in your body, and this can lead to weight loss (in the same way that restricting your energy intake by eating fewer calories can).
BUT the micronutrients (vitamins and minerals) that you need for maintaining your health, are also being rushed through your system too quickly to be properly absorbed. This will happen even if you are taking extra vitamins and minerals in the form of supplements.
The amount of fibre that you mention isn't huge, but it can damage your digestion if it is taken in a 'dosage' form. Fibre is much more easily handled if it is eaten as a component of your other foods, for example in wholegrain cereals and breads, unpeeled potatoes, or lightly cooked dark green vegetables.
The weight loss you mention isn't ridiculously fast either, so any damage you might be doing to your body will be easy to recover from.
IF you are getting a good balance of energy sources (fats and carbs) in your diet, as well as a good range of vitamin and mineral micronutrients, AND your gut transit is slow enough to allow them to be properly absorbed, then the weight loss will probably continue until you reach a healthy weight.
If your body feels threatened by the weight loss (for example, if your weight is already within a healthy range, and your body is starved of calories or micronutrients), then the same rate of change will become more and more difficult to achieve.
RATHER THAN DIETING 20 POUNDS OFF (by any method), IT WOULD BE WISER TO START EXERCISING NOW. Improving your physique by changing your activity pattern will allow you to keep 'busy' without damaging your health. If being 'busy' is not keeping you fit or improving your fitness, then other aspects of your health will be suffering too.
Moderate exercise will help you to concentrate, to cope with stress better, to keep your immune system healthy, and to achieve more. |
