Fiber: Key to maintaining weight loss goals

In the end no matter how much you exercise, achieving our weight loss goals always comes down to what you eat. As they say, you are what you eat.

One of the easiest ways to achieve the beginnings of healthy eating is to stock up on fibre.  Fiber has endless benefits, from supporting weight loss goals, preventing disease such as colon and breast cancer, fiber also prevents constipation, irritable bowel syndrome, regulates blood sugar levels and may also help lower bad cholesterol, therefore reducing the risk of heart disease, a common disease among men and women in India!

According to health specialists, one should intake roughly about 35-40% of fibre daily. Sound impossible? Perhaps, but with a little practice and knowledge, it will be a piece of cake, a slice of low-fat carrot cake, that is Besides, being fit and healthy is a lifestyle, not something short-term we want for our bodies.

Having said that, the only thing required to change your diet habits is effort and a little discipline.; The discipline to keep an open mind to try new things and acquire new tastes, all in the name of your HEALTH.

Fiber can be broken into two categories: 1) Soluble fiber and 2) Insoluble fiber. Overall, both types of fiber are passed thru from our bodies.  The difference between the two is that soluble fiber when consumed acts like a magnet, absorbing toxins and insoluble fiber is what brings the bulk of waste and toxins out of the body.

Together, fiber promotes regular bowel movements, helping your body to detoxify regularly.

Food Sources of Insoluble Fiber include green veggies such as palak, methi, green beans, fruit skins such as apples, chickoo, grapes, peaches, plums, grains such as dahlia/lapsi, and seeds and nuts.

Food Sources of Soluble Fiber include oat bran, dried beans and peas such as different dahls/lentils, channa, mutter, flax seeds, nuts, carrots, oranges, apples, psyllium husks

Fiber and weight loss

So whats the connection between fiber and weight loss?

First off, fiber fills you up faster. For example, when eaten, white rice or refined grains for that matter, convert into sugar much faster than brown rice or unprocessed grains.  If that sugar/energy is not used, it goes straight to our stomachs, backsides, and thighs.. ugh However, unlike refined grains, unprocessed/whole grains contain more nutrients which require more time to digest, they convert into sugar at a slower pace, which keeps you feeling fuller longer, hence sugar cravings lessen.

The other thing is that as soluble fiber binds to toxins, it leaves your body healthier with less crap in your system.

There are many simple ways to increase your fiber intake:

*Eating whole/unrefined grains is definitely a start. For example one cup of brown rice contains 3.5 grams of fiber.

*An apple a day not only keeps the doctor away but also contains 5 grams of fiber.

* Add flax seed (seed and ground) in your atta for chapathi and roti

* Add flax seed to your cornflakes

* Try different vegetables such as brocoli, Cauliflower and cabbage are also high in fiber.

* For breakfast, try a muesli or multigrain cereal – with nuts and raisins

* Sprinkle flax on rice

* Increase your intake of nuts. The myth is that these are high in fats, but the truth is that the fats in nuts are the good fats, high in vitamins and fiber!!

For a useful fiber chart, check this link: http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html