Adding more fiber to your diet is definitely a good thing. Fiber helps fill you up, it keeps you fuller longer and even aids in digestion. This in turn can add to weight loss. So now fiber is all of a sudden the answer to the reason why I have only lost 11 pounds in 90 days (losing fat and gaining muscle seems to be the actual reason). Everyone has an opinion and I hear I should be thinner because I could have lost more pounds if I ate more fiber. Fiber is not something I am lacking in the least bit, I am usually between 35 and 45 grams a day, so major fiber consumption here. I appreciate the advice but also it irks me that someone who is sedimentary, eats fast food daily and is overweight (I am too but at least I try) has an opinion on my diet and how I should be losing. Opinions are like… I won’t finish because I don’t tend to swear here on my blog. I agree 100% that fiber is important so I can’t argue with that point one bit.
So here is a few real facts on fiber:
- It controls hunger
- It helps you feel fuller longer
- Fibrous foods take more chewing to eat so it slows down your eating and gives the brain time to signal that you are full
- Women need about 25 grams of fiber a day, men need about 38
- Dietary fiber is the fiber that is naturally found in the foods we eat
- Functional fibers are manufactured (I avoid these fibers)
- Soluble fiber dissolves in water, insoluble does not, both are found naturally in fruit, vegetable, nuts, beans and grains
- Studies show that fiber reduces your risk of heart disease,, obesity, diabetes, constipation and diverticulitis
- Eating fiber will not make you thin but it will help you in your journey to
Easy ways to get fiber:
- Eat more beans
- Snack on fruits and vegetables
- High fiber cereal for breakfast can boost your fiber intake
- Switch to whole grains
- Add seeds and nuts to your daily diet
- Add unsweetened cocoa powder to your smoothie
- Sprinkle wheat germ onto your salads
Beware..too much fiber may cause unwanted side effects!
If you are adding muscle and still losing weight, you are doing fine. Also looking at the amount of fiber you are getting, you are getting plenty. My wife the dietitian, is the fiber queen! She keeps telling me I need more, unfortunately, eating a bunch of fruit and nuts, creates a rather unpleasant odor.. which we try to avoid! I think my intake is around 10-15, but any more than that causes bloating, gas, and other unpleasant results.
Reblogged this on fitterstrongerbetter.
Exactly! Fiber is amazing. I can’t believe how little fiber I was eating before I started getting healthy… sometimes I barely made it to 10g! And that was a good day. I look back on those days and feel just slightly disgusted with myself (ok, really disgusted with myself but whatever). Awesome post today! Very informative. =)
Just to think some fat french fry eating dude telling me I could be thinner and I need more fiber caused this. LOL! Guess people need to tick me off more.
lol. Oh jeez. Well people usually say those kinda things to others when they really want to be saying it to themselves! And hey, we find motivation for our blog posts in the strangest places!
You have got that right!!
Great info and great to see you putting yourself out there to encourage others. It’s hard to do…keep it up! You’re on the right path, eating well and exercising and not looking for a quick fix, aka, diet, aka bull&*&%!
Thanks! IMO people may loose quick with the pills, shakes and crash diets and it always comes back. I plan to get rid of weight instead of lose it, sometimes things that are lost are found again and I don’t want it back!
Amen. I’m helping two friends lose weight by learning to change their lifestyles. Both lost quick for short periods of time and watched it all come back when they thought they had crossed the finish line. Keep it up and good luck.
Reblogged this on Lose Weight, Love You.
11 lbs is still something to be proud of girl! thanks for the great post!
Thanks!