Lose Weight Naturally With Fibre

In weight loss, one of the most important tricks is to enhance metabolism. We all know that a proper intake of proteins, carbohydrates, and fats contributes to a healthy metabolic state of the body, but only few of us are aware of the fact that dietary fibre, taken in sufficient quantities, is one of the most essential elements that enhances both the gastrointestinal health and optimal metabolism.

Just several decades ago, doctors denied health benefits of fibre-rich products, such as whole grains, fibrous vegetables, beans, lentils, and fruits. However, numerous studies conducted in the recent years have confirmed that the intake of fibre in the form of fresh plant foods or supplements has numerous health advantages: it supports the elimination of waste matter, protects against colon cancer, improves the overall health, and helps us lose weight. How does it work? The action of fibre on metabolic processes is partially due to its capability to balance blood glucose. Despite the fact that fibre is derived from carbohydrates, the human body lacks special enzymes that digest fibre and derive calories from it, the phenomenon which makes fibre a perfect calorie-free food for those who want to lose fat stores.

Normalization and maintenance of blood glucose levels is absolutely essential for successful weight loss. When our blood sugar is high, our pancreas secretes more insulin and thus stimulates the accumulation of fat instead of its release. Also, blood sugar levels tend to rise as we age, which can explain why it is so hard for many people to lose weight in their mid-life. Moreover, since a high secretion of insulin stimulates a release of the fat-cell-expanding enzyme LPL (lipoprotein lipase), people with hyperinsulinemia, as well as diabetics, have a very hard time in trying to shed off excess fat. For most of us, weight gain in almost an inevitable thing as we get older.

Researchers have shown that elevated blood glucose is typical for people who eat high-carb but low-fibre diets of processed foods, white breads, and starchy vegetables. Numerous scientific studies, however, have revealed the fact that this undesirable weight-gaining effect of high-carb diets can be reversed by adding liberal amounts of dietary fibre into the menu. Researchers from Italy have found that a diet high in fibre not only reduces an insulin secretion and thus helps us lose weight, but also significantly lowers disease-inducing cholesterol.

By inhibiting the production of insulin and slowing the absorption of dietary sugars that come from ingesting carbohydrates, fibre effectively works to help decrease obesity. When high surges of insulin into the bloodstream are prevented due to a regular consumption of fibre-rich foods, the levels of triglycerides, LDL cholesterol, and free fatty acids in the bloodstream are also reduced, thus lowering a risk of developing of a whole host of modern diseases.

It is proven that adding into the menu about 20-30 grams of dietary fibre per day ensures the feelings of fullness and satisfaction and greatly lowers the desire to eat excess food and extra calories that contribute to gaining fat. Therefore, you can successfully lose weight (and also improve your health!) by supplementing your diet with healthy fibre from whole grains (fibre-fortified cereals and wholemeal breads), non-starchy vegetables, various beans, and fruits, particularly berries. However, if your diet lacks sufficient amounts of fibre, consider taking fibre supplements in the form of bars, shakes, chews, or powders that can be added to yogurts, soups, or sauces.

Kim Suffolk

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