A Definite 'Go' When It Comes to Dieting. When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more fiber. A recent study found that people who added more of it to their diets - - without changing anything else - - lost almost as much weight as people who followed the heart- healthy, low- fat eating plan recommended by the American Heart Association. The study added to a growing body of evidence that people who eat more fiber tend to have a healthier body weight. While high- fiber foods tend to be healthy (think: fruit, veggies, whole grains), what proved equally important was that this kind of diet was easier to stick to than the other, more structured approach. What Is Fiber? It's a carbohydrate found in plant foods like fruits, vegetables, and whole grains. Unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise. All fruits and vegetables have fiber, but it’s mostly concentrated in the skin, seeds, and membranes. That means an apple with the skin on has more fiber than a peeled banana. Some of the richest fruit sources of it are whole berries like raspberries and strawberries, says Tracie Jackson, RD, a nutrition therapist with the University of Nebraska Medical Center.? Women under 5. 0 years old should aim to get 2. Some experts recommend even more. Americans get only about half that, which means we're missing out not only on the weight benefit, but also a lower risk of heart disease and type 2 diabetes. How Does It Help With Weight Loss? Fiber has no magical fat- burning properties. It simply helps you feel full without adding a lot of extra calories to your diet. When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories - - you’re less likely to feel hungry again an hour later. Continued. Simple: It fills your stomach, stimulating receptors that tell your brain that it’s time to stop eating. ![]() ![]() ![]() When it comes to losing weight, one simple piece of advice may be more helpful than all the diet books, calorie counting, and portion measuring put together: Eat more. Most Americans aren't. The average adult only eats 15. MyFoodMyHealth Sample Meal Planner The Easy Way to Follow a Diet for Candida. We know your life is busy. Our convenient, online meal planner makes it fast and easy. Fill up on fiber with these good-for-you recipes–each with over 8 grams of fiber per serving. You'll also need to drink plenty of H2. Lower blood sugar levels mean lower insulin levels - - and that means your body is less likely to store fat. What About Supplements? It's best to get your fill of fiber from food rather than from supplements. Experts aren't totally sure whether fiber on its own offers the same perks as when it’s combined with other food compounds. Talk to your doctor about what’s right for you. Sources. SOURCES: American Heart Association: . Annals of Internal Medicine, February 1. Clark, MJ. Journal of the American College of Nutrition, July 2. Du, H. American Journal of Clinical Nutrition, February 2. Liu, S. American Journal of Clinical Nutrition, November, 2. Howarth, NC. Nutrition Review, May 2. Kaiser Permanente: . Nutrition Research, May 2. Cleveland Clinic: . All rights reserved. ![]() ![]() Paleo Meal Plans. A dedicated lifestyle deserves a simple mealtime solution. Our food experts create high-energy, grain-free recipes focusing on meats, seasonal.
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