Fight Hunger with Fiber It's pretty far-fetched to think that there is a natural way to suppress your appetite. I mean, with all of the products on the market designed to curb your cravings and make you feel full longer, it wouldn't make sense that such a goal could be achieved with something that occurs naturally in our world. Right?
WRONG! Fiber is that wonder substance that will help you feel full faster and longer, reducing your appetite without any artificial stuff gunking up your system.
According to the Mayo Clinic, fiber is simply plant food that is indigestible by your body. It can't break it down, so it simply passes it through as waste. Often referred to as roughage, fiber is found in fruits, vegetables, whole grains and legumes.
While previously only thought to normalize your digestive system (with regular bowel movements), fiber is now recognized to contribute much more to your body's overall health. For instance, health professionals have determined that it may help lower cholesterol levels, control blood sugar levels and maintain digestive tract health. THAT'S NOT ALL!
BUT -- it can do so much more, too! A recent study at the University of Massachusetts Medical School demonstrated that fiber can help you lose weight. Participants were encouraged to eat 30 grams of fiber daily. Those people lost nearly as much weight within three months as others who were following a complicated diet designed for weight loss. The study's lead author Yunsheng Ma, M.D., Ph. D., explained, "Fiber rich foods make you feel full quickly for only a few calories." The results of the study also indicated that you don't have to count every gram of fiber to see results: just upping your fiber intake is enough to promote weight loss. Incorporating one fiber-rich food into each meal may be sufficient to stimulate your progress.
TIME magazine also recently reported that as your body digests fiber, it releases a short-chain fatty acid called acetate. Acetate travels to your brain, where it signals you to stop eating, causing you to think that you are full. To me, that's a two-fold win-win!
BUT BE CAREFUL! However, use caution as you start to increase your daily fiber intake. One person's easy fiber cleanse could be another's date-night DISASTER! Yikes! As you start to plan more fiber-rich meals, increase your quantities slowly and gradually. If you increase your fiber too quickly, you may feel bloated and experience stomach discomfort, in addition to unexpected "eruptions." lol! WHAT TO EAT High fiber foods include: Flax Chia seeds Root vegetables: onions, potatoes, jicama Green beans Berries Apples Almonds Cauliflower Broccoli or Brussels sprouts Peas Beans Oatmeal FIBER THE EASY WAY Another way to boost your fiber intake is with Beachbody's Shakeology® Boost: The Fiber. It's a powder that you can easily mix into your Shakeology® or any other drink that instantly adds 7 grams of fiber to your diet. (Men age 18-50 years old should strive for 35 grams; women age 18-50 years old should shoot for 25 grams.) Derived from five different sources, Boost is a unique formula that, unlike many other popular products, contains no additives, colors, preservatives or fillers. If you add it to your Shakeology®, you will get a total of 10 grams of fiber with your entire shake. (Shakeology® contains 3 grams of fiber on its own!) The powder doesn't add any grittiness or change in the texture or flavor of whatever drink you put it with. Some people say that it even adds just a hint of sweetness to their drinks. And, again -- add this powder gradually to your routine. Half a scoop may go a long way in the beginning...and, you can always build up to a full scoop as you go along. Learn even more about Shakeology® Boost: The Fiber. All in all, fiber may actually be the epitome of the anti-diet! How sweet is that?