Exploring the relationship between fiber and weight loss
When embarking on a new weight loss journey, it is important to think about adding in more foods that will increase feelings of fullness and have a minimal impact on our blood sugar and insulin levels. Eating fiber is definitely a great way to help regulate blood sugar levels and promote satiety and weight loss. Fiber is a type of carbohydrate that your body cannot digest, so it passes through your digestive system relatively unchanged. This makes it a great option for regulating blood sugar levels because it does not spike insulin levels in the same way that sugar and refined carbohydrates do.
Fiber also has the added benefit of making you feel fuller for longer periods of time, which can help with weight loss. This is because it takes longer for fiber to break down in the digestive system, and as it does, it forms a gel-like substance that slows the movement of food through your digestive tract. This gives your brain more time to register that you are full, which can help you eat less overall. If you are not incorporating enough fiber into your day, you may often feel hungry which can lead to overeating, spike our blood sugar and insulin levels and stall weight loss progress overall.
There are two main types of fiber: soluble fiber and insoluble fiber. Soluble fiber can dissolve in water and forms a gel-like substance, while insoluble fiber does not dissolve and helps move food through the digestive system. Both types of fiber are important for regulating blood sugar and promoting weight loss, so it is important to eat a variety of high-fiber foods to get a good mix of both types.
Good sources of fiber include whole grains, fruits, vegetables, legumes, and nuts. Try to aim for at least 25-30 grams of fiber per day, and be sure to drink plenty of water to help your body absorb the fiber properly. An easy place to start is to try and make at least 1/4 of your plate vegetables at your main meals and work up from there.
Still wondering how you can incorporate more fiber into your diet or break through your weight loss plateau? Send me an email or book a free 15 min phone call with me so we can chat further!
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