OK, Doc, You Don't (Mostly) Poop Out Fat
What is Cuter Than a Frog Flushing Fat?
Source: Pixabay CC for Editorial Use
When you lose fat, you actually exhale most of it as CO2. But that's not the point.
It's interesting to learn how you excrete fat after you burn it, and that might provide a good topic for another article.
All Fiber Helps You Lose Fat, But Two Kinds of Fiber Are Best
What is Fiber?
In food terms, fiber simply describes carbohydrates that your body cannot digest. Just because your body can't digest fiber, don't assume that your body can't use it. In fact, friendly gut bacteria in your gut can use certain types of fiber to help you out.
Losing Fat: Calories Matter, But You Don't Need to Count Them
The point is that your struggle with your weight might NOT be a result of eating too much food but a result of not eating enough of the right kind of fiber. Yes, even if it does all boil down to calories in and calories out, choosing to add some different types of food may help you a lot. Counting calories hardly ever works in the long term, but counting (or estimating) fiber might naturally help you balance your diet out and even resole other health problems.
So, What Are These Magic Fiber Types You Speak About?
Yes, two kinds of fiber really help you lose weight, but you probably aren't eating enough fiber at all. Trust me, if you're eating an average American diet and just strive to eat the daily recommended amount of fiber, you'll probably do yourself a world of good.
Women should have 20 to 25 grams a fiber a day, and men should have at least 30.
Ramp Up Your Fiber Consumption Gradually
Be carefully about increasing your fiber intake rapidly because your body may need some time to get used to it. If you have been subsisting on french fries and burgers, you will probably feel some cramping, gas, and other unpleasant symptoms if you suddenly switch to bean burgers and roasted chickpeas. However, bean burgers and roasted chickpeas can be very good ways to get the right kinds of fiber in your diet!
The Different Kinds of Fiber
Basically, you can divide these nutrients into three types:
- Insoluble fiber: This kind of fiber doesn't tend to dissolve in water. Think of celery.
- Soluble fiber: This kind of fiber does dissolve in water to form a gel. Picture oatmeal as an example.
- Resistant starch: You find this type of fiber in all kinds of carb-laden foods but only after they have been cooked and cooled. The good news is that scientists have found that it's OK to heat potatoes, pasta, etc. up again.
All fiber may help you lose weight by increasing your feeling of satiety. But that isn't the end of it.
Insoluble Fiber
Insoluble fiber is good for you. It might help with weight loss a bit because it tends to make you feel fuller. It also helps you stay regular, which is something we can all get behind!
Soluble Fiber
Soluble fiber is the real ticket to helping you lose weight and maybe even lowering cholesterol and blood sugar levels. It helps sweep cholesterol out of your body and slows digestion of sugar. To eat more soluble fiber, include apples, oatmeal, legumes, and berries in your daily diet. This type of fiber also helps with digestion and regularity.
The best thing about soluble fiber is that it feeds the good bacteria in your gut. In turn, they offer you more energy and help reduce inflammation. This has all been associated with healthy weight and a lower risk of diabetes and other diseases. Feed the Friendly Bacteria
Resistant Starch
This kind of starch works in a similar way to insoluble fiber. I have included an article about resistant starch in the source list at the bottom, so you can read up on it.
What Are Good Kinds of Food to Add to Your Diet to Get More Good Fiber?
See, I don't think the trick is to starve yourself by eating less food. I think the trick is to include the right food in your diet. These kinds of food will provide you with better nutrition, so you'll naturally enjoy health benefits that can include losing weight and much more.
Here are some things that you may want to add to your diet. Hopefully, these items can replace some of the junk food that most people eat too much of.
- If you like bread, try buying sprouted wheat. It's higher in fiber, protein, and other nutrients and lower in carbs that non-sprouted wheat.
- Eat more beans. It really is true that the more you toot, the better you'll feel. If you want to replace potato chips, try roasted chickpeas or even popcorn.
- Most produce is helpful, but broccoli and Brussels sprouts maybe be particularly helpful. Berries and apples (with the peel) are good too.
- Seeds and nuts are great for snacking.
Sources, Sources, Sources
Enjoy some further reading:
https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight#section2
https://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/fiber-the-new-fat-fighter/
https://www.everydayhealth.com/hs/guide-to-daily-fiber/too-much-fiber/
https://www.prevention.com/food/healthy-eating-tips/resistant-starch-natural-fat-burner
https://www.shape.com/healthy-eating/diet-tips/ask-diet-doctor-benefits-sprouted-grains
What Works for You?
I'm one of those people who has always had to pay attention to my diet in order to lose or maintain weight. Sometimes I do better other times. I do find that the whole "eat more fiber" thing helps. Do you have any tips that can help me? I typically vote on and comment upon any relevant comments.
Your Friendly Gut Bacteria Say Thanks!