A High Fiber Diet For Losing Weight Naturally By Brandon H. Masters At Isnare.com Ezine Articles

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, 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’t 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. 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 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 ‘choleocystokinin’ 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’t 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’t 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.

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