If you are implementing a fat loss diet plan, one nutrient you must make sure you eat is dietary fiber. Besides ensuring you’re taking in the correct amount of calories on a daily basis (at least 2000 calories), getting a good combination of lean proteins, complex carbohydrates, and healthy fats, one must not forget dietary fiber.
Here is a troubling statistic: On average, people in North America eat less than 50% of the dietary fiber levels recommended for good health. For today’s youth, this intake value may be as low as 20%, suggesting this lack of dietary fiber is a factor contributing to the levels of obesity seen in many countries worldwide. In addition, regular intake of fermentable fiber through foods like berries and other fresh fruit, vegetables, whole grains, seeds, and nuts is now known to reduce the risk of some of the world’s most common diseases.
So, here are some key questions: how is dietary fiber linked to fat loss? How to make the most of it with your diet plan? How much fiber do you need?
Let’s first define what fiber is and how much you need to be eating. Fiber is a nutrient that provides ‘roughage’ to the body and helps pass through the digestive system, improving the digestive system health while at the same time, slowing the transit time of the food you’re eating by way of the digestive process.
While fiber intake requirements vary, depending on your weight, gender, and caloric intake, most people should be at an optimal level of 25-35 grams of fiber per day.
For those wanting fat loss results, they may want eat a slightly higher value of dietary fiber, since eating sufficient fiber will help to reduce the amount of hunger one feels. Be sure to ramp up your daily fiber intake slowly, as increasing your intake too quickly can cause some serious
gastro-intestinal cramps. Metabolic cooking to achieve weight and fat loss is one way to optimize your fiber intake for good nutrition and fat loss.
The Types of Fiber
There are two main types of fiber. The first type, called soluble fiber, helps to improve your cardiovascular health, increase the digestion time of foods you’re eating, and stabilizes your blood glucose levels.
Insoluble fiber, on the other hand, adds bulk to your stools, helps improve the level of fullness you obtain from the meals you’re eating, and will pass through the body partially undigested.
Insoluble fiber is especially important for dieters, as it will help you maintain less hunger over time.
The Best Sources Of Fiber For Fat Loss
The best sources of fiber tend to be complex carbohydrates such as oatmeal, buckwheat, brown rice, sweet potatoes, and quinoa.
Additionally, fruits and vegetables are unsurpassed for their dietary fiber content.
So, the above are the primary high-fiber foods one should add to your diet and by some coincidence they’re also the foods that are lowest in calories as well. Cooking with these types of foods is reviewed at http://metaboliccookingrevealed.com
This makes high fiber foods ideal in terms of attaining your total daily calorie intake target.
Adequate consumption of fiber-containing foods has been found to be associated with a lower risk of death from heart disease. In particular, grains were also associated with reduced incidence of respiratory and infectious illnesses, and reduced risk of cancer-related death in males.