5 Ways Fiber Can Help With Fat Loss
Are you looking for a dietary “hack” that helps you shrink that belly, hips or thighs?
Well, unfortunately most fat loss “hacks” are really just ways for powder and pill pushers to line their pockets at your expense.
But alas! There’s a science, research and experience based change you can make to your nutrition to help you move that fat loss needle!
Fiber!
Did you just picture your grandparent’s vitamin cabinet with a giant bottle of Metamucil in it?
So how can fiber help with fat loss?
High fiber foods are typically pretty darn filling. Ever tried to eat a double serving of oats or leafy greens?
High fiber foods are typically lower in calories than processed foods. Eat more food for less calories!
Fiber passes through the digestive track slowly which can help keep you fuller longer. Less mindless grazing.
Not all of the calories from fiber are absorbed by the body. The closest thing you’ll ever get to a free lunch!
High fiber foods are rich with other micro-nutrients that can keep our hunger hormones in check. Less cravings!
Besides fat loss, fiber helps regulate the normal "flow” of our digestion, helps promote a healthy gut, and has been shown to help lower cholesterol levels in research studies.
So how much fiber is ideal?
We recommend shooting for about 10g of fiber per 500 calories that you eat per day.
For women this typically falls in the 25-35g of fiber per day range and between 25 and 40g for men. Going well above 40g/day isn’t necessary.
So what foods have fiber?
I’m glad you asked!
Here are some of our favorites:
Raspberries
Blackberries
Oatmeal
Beans
Peas (green)
Passion Fruit
Avocado
Bananas
Pears
Artichokes
Pro tip:
If you find out you’re only eating about 5-10g of fiber per day… Don’t jump straight to 25 or 30g all at once. Work your way up 5g per week and increase your water intake as you go. Fiber + Water is a good combination.
Go forth and eat fiber!