Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I've got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop—Telling your body you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
By eating more fiber-filled meals, you'll stabilize your blood sugar and feel full longer.
The Case for High Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).
There are two main reasons that high fiber leads to weight loss:
1. Fiber fills you up and stabilizes blood sugar for hours. This supresses your appetite and curbs the urge to snack.
2. Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories. Breaking it Down
It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that 'Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar.
- Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
- Snack: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
- Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
- Snack: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
- Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
- Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. She would end the evening with a bowl of sorbet or low fat ice cream. Are you seeing a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
This is the revised version of Jane's meals:
- Breakfast: Rather than instant oatmeal, she switched to old fashion, slow cooked oatmeal. She topped that with chopped walnuts and banana. She substituted hot tea for her regular high-sugar mocha latte drink.
- Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
- Lunch: Lunch consisted of a cup of lentil soup. a slice of whole grain bread and steamed vegetables.
- Snack: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds.
- Dinner: This meal didn't change much for Jane. Rather than instant white rice, she made brown or wild rice and whole wheat pasta instead of white flour pasta. She also added a vegetable dish to dinner, in addition to the salad.
- Snack: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit. That didn't look hard, did it?
As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. The percentage of calories from fat dropped as well.
Jane is losing weight by consuming more fiber.
You can follow Jane's lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss be sure to include a consistent and challenging exercise routine. I'm here to help with that - simply call or email today to get started.
Author Resource:-
Jason Kozma is a professional Brentwood Personal Trainer in Southern California. Jason and his High Performance Training Team are helping residents all over Southern California lose weight and get in the best shape of their lives. Find out more by visiting his Personal Trainer Los Angeles website.
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