These days it seems that every second person is trying to lose weight – whether it is 2 kilograms, or 20 kilograms.
Yes, there are many things we can blame for being overweight. In today’s fast-paced world we often neglect the negative effects of the things we eat and drink because the convenience factor outweighs the toll we will have to pay later.
Increased levels of stress can cause you to seek comfort in sugary and deep-fried foods.
The list of reasons goes on and on, but at the end of the day it all comes back to what you put in your mouth.
One of the biggest barriers to weight loss is not knowing what you’re doing wrong. You might think that you exercise enough and eat relatively healthy, but that’s not all there is to weight loss. For starters, yes exercise is important, but how and what you eat is three times more important.
Another big factor is the lack of self discipline when it comes to sweets and treats, especially with all the different deep fried, sugary, yummy options that we get nowadays!
The thing is, always sticking to your exercise routine and saying no to all the delicious treats isn’t always the easiest thing in the world. So what can you do to help your weight loss efforts that’s not so much of an effort? The answer is fiber.
Most people don’t know that by increasing the amount of fiber in your diet you can achieve much better weight loss results that can actually rival those results of much more strict and complicated diets.
The research behind this found that fiber acts as an appetite-suppressant, which means it can help you feel fuller, for longer. And this means less naughty snacking!
It has also been found that fiber has numerous other benefits, including:
- Improves blood pressure
- Helps maintain healthy cholesterol levels
- It is great for managing blood sugar levels
- It helps protect the heart and cardiovascular health
Well, that will depend on factors like your age, size, and daily calorie allowance. But generally speaking, the guidelines for minimal daily fiber intake are that men get in at least 30 grams of fiber per day, and women get in at least 20 grams daily.
Another way to measure it is to make sure you eat at least 15 grams of fiber for every 1,000 calories you consume.
For effective weight loss, however, it is recommended that at least 35 grams of fiber is included into your diet every day.
The next, extremely important factor is the source and type of fiber you eat…
Most people, however, get only half that, or less—despite the fact that most eat a diet high in grains.
What many fail to realize is that grain-based fiber is far from ideal as the grains that accompany it can actually promote insulin and leptin resistance. Processed foods are also a poor source of beneficial fiber.
Learn more about why fiber is crucial to the body…
Picking the Right Fiber for Weight Loss:
Most people follow diets that are rather high in grains. While these might be whole grains which do actually contain a fair amount of fiber, but the grains that accompany this fiber might actually have a negative effect on your weight loss efforts.
Let’s look at the two basic types of fiber to see what you should be eating…
- Soluble fiber:
Soluble fiber dissolves into a gel-like texture during digestion, which allows it to blend together with the food you eat and in so doing slow down digestion. This has benefits like making you feel full for longer, helping to balance blood sugar levels, and of course, helps you to lose weight.
Soluble fiber can be found in food like cucumbers, blueberries, beans, and nuts.
- Insoluble fiber:
Unlike soluble fiber, this type of fiber does not dissolve into a gel, but it is very helpful for adding bulk to your stool and making it move through the digestive tract more effectively.
Need to lose weight? Get 7 tips on how to make weight loss super simple…
So What Foods Should I eat?
Many whole foods like fruits and veggies contain both soluble and insoluble fiber. This combo of both types of fiber is ideal, as they both help keep the microorganisms in your gut healthy. These microorganisms in the gut then help with digestion, absorption of nutrients from your food, and the health of your immune system. Thus, happy microorganisms = happy overall health!
This is why grain-based fiber is not recommended, as it does not bring these same benefits. This includes both whole grains, and the grains used to make processed foods. They can actually harm the microorganisms in the gut, causing gut health problems like intestinal permeability or leaky gut syndrome.
Leaky gut is definitely something you want to avoid, as symptoms include bloating, gas, and tummy cramps. These can also lead to other indirect symptoms like skin rashes, constant fatigue, allergies, and joint pain.
So, to answer the question of “what to eat”… You should focus on vegetables, nuts, and seeds for the best results.
Some foods that are high enough in soluble and insoluble fiber that they should be mentioned by name include:
- Psyllium seed husk
- Flax and chia seeds
- Vegetables such as broccoli and Brussels sprouts
- Root vegetables and tubers, including onions, sweet potatoes, and jicama
- Green beans
Want more ideas on how to add Fiber to your diet? Download our Easy Guide to Increase Fiber for Effective Weight Loss eBook for free!
While these are great, sometimes you just need a bit of a fiber boost or an extremely convenient way of getting in your daily fiber. This is why we recommend the organic Manna Low GI Shake is another effective option. Taking it one to two times a day could add as much as 14 grams of dietary fiber (soluble and insoluble) to your diet. Opting for this organic shake will prevent exposure to pesticides, herbicides and chemical fertilizers.
As the Manna Low GI Shake does not contain any sweeteners or additives, it can be highly beneficial for your digestive bacteria (microbiome).
Benefits of the Manna Low GI Shake
The Manna Low GI Shake contains 28% organic fiber (7grams per serving), and that is not all, because the shake is very high in organic protein, calcium, potassium and magnesium and it can be used to replace a meal. Either use the Manna Low GI Shake as a normal shake or make a smoothie with it. Whatever, you do, you will feel how the fiber fills you up and keep you satisfied for longer than most meals.
This is the best tasting shake on the market, increasing daily fiber intake, curb cravings and helping you to slim down – the easy way.