From the monthly archives:

June 2011

General public is constantly misinformed regarding weight-loss, and even some of it from mainstream sources.

Some preach that to lose weight, you must avoid entire food categories (such as carbohydrates or fats) without thinking if it is a good fat or good carbs for your health.

Others, advocate that you must eat only one food category (proteins, for instance), regardless if it is a good source of protein, such as bacon, fatty saussage, cheese… And every new fad diet is accompanied by an avalanche of new products and marketing hype as companies try to cash in on Americans’ desperate desire to slim down. The result is a stream of conflicting information that leaves many people confused, fat and sick.

As a personal trainer and nutrition consultant, I could not imagine a proper  weight loss program without fiber.

Unfortunately, fiber has not received the attention it deserves, from medical mainstream, and of course from all these weight loss scam.

Confused with sugar , refined flour and glycemic load, it has led  people to reduce their intake of whole fruits and some vegetables because these foods contain carbohydrates. By doing this, those dieters deprive themselves of the many benefits of a naturally fiber-rich food source, and of course essential nutrients and anti-oxidants.

According to the American Heart Association (AHA) and the National Cancer Institute (NCI), Americans should consume about 30 g or more of fiber every day. The actual average consumption, however, is between 12 and 17 g (AHA 2005; NCI 2005).I personally tell my clients to eat at least 40 grams.

For example PGX fiber, consumed before a meal, can reduce insulin spike and glycemic load. Insoluble fiberIt is filling and causes people to eat less because they are satiated sooner.  Life Extension has received reports that some people can actually cut the size of their meals in half by consuming a glass of soluble fiber mix before eating.

Equally important, consuming fiber before meals can reduce the rapid absorption of simple carbohydrates (such as refined sugar) and modulate blood sugar levels (Anderson et al 1993). A review of clinical studies of fiber shows that it has numerous weight-loss benefits, including the following:

  • Soluble fiber-rich bread improved glycemic control, reduced blood pressure, and decreased cholesterol and triglyceride levels (Nizami et al 2004).
  • Consumption of an additional 14 g of fiber per day for more than two days was associated with a 10 percent decrease in calorie intake and body weight loss of 1.9 kg over 3.8 months (Howarth et al 2001).
  • A prospective cohort study showed that weight gain is slowed with higher intake of high-fiber, whole-grain foods, whereas study subjects put on more weight when consuming refined-grain foods (Liu et al 2003).
  • A prospective, randomized, double-blind study showed that soluble fiber supplements can increase post-meal satisfaction (satiety) significantly (Heini et al 1998).
  • A randomized controlled clinical trial demonstrated that soluble fiber can lower lipids and plasma glucose levels (Aller et al 2004).
  • A clinical trial suggested that a diet rich in fiber may lower blood pressure moderately (He et al 2004).
  • A highly regarded study in the New England Journal of Medicine showed that a high-fiber diet (50 g fiber, including 25 g soluble and 25 g insoluble) lowered 24-hour plasma glucose and insulin concentrations (Chandalia et al 2000).

You can buy this fiber at Life Extension, but also eat food with high fiber, and you will lose weight ( follow my 8 principles)

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