Having a healthy weight and being able to maintain it is important in preventing various diseases, including diabetes, heart disease, and some cancers. There are many ways to reach the desired weight, including counting calories or carbs; you can also cut back on some foods, especially those that are high in sugar and fat.
Obviously, it is not easy to watch what you eat. It does take a lot of patience, focus, and determination. Thankfully, there is one technique that you will find very simple in losing weight: eat more foods with high fiber content.
Why You Should Eat More Fiber
If it’s taking you a lot of time to achieve your weight loss goal, you may want to find a different strategy that could work for you. You can start with a change that features more fiber in your diet. There are many foods where you can get indigestible dietary fiber. This type of fiber comes from plants and as the name suggests, it cannot be digested by the body. You also need to chew longer. These two characteristics make it effective in keeping your weight in check. Since it cannot be digested by the body, you will not feel hungry for a much longer period of time.
How Much Fiber Do You Need?
According to the American heart Association (AHA), you should eat at least 30 grams of fiber every day. This amount will help you lose weight and at the same time, lower your blood cholesterol and allow your body to respond to insulin more effectively.
The University of Massachusetts Medical School researchers tested whether or not fiber is indeed helpful in losing weight. The study consisted of 240 volunteers where half of them followed the 30-gram fiber recommendation, while the other half followed a diet that involved more fruits, veggies, fish, and lean meats. The second group also had to cut back on sugar, salt, alcohol, and fat intake.
At the end of the study, both groups were able to lose weight. The first group lost an average of 4.6 pounds, while the second group lost a total of 5.9 pounds. Nevertheless, both groups were able to maintain their weight for the next year.
The study confirmed that fiber can truly help in losing weight despite not adding more control on other foods. Still, if you want to lose more weight and even enjoy other benefits, such as lower blood sugar levels and lower cholesterol, you should add other healthy foods into the mix.