Pillar Number Threee Of Successful Weight Loss

Control Rate of Carbohydrate Absorption by Life Extension.

According to, the author, Willaim Faloon, we already know that too much blood glucose (and the subsequent insulin spike) predisposes people to gaining unwanted fat pounds.  By taking just five grams of soluble fiber before or with each meal, one can significantly blunt the glucose-insulin surge.

Fiber may protect against unwanted weight gain via several mechanisms that involve both effects on satiety and glucose-insulin responses.  For example, research has shown that vegetarians weigh significantly less than non-vegetarians, whether measured by body mass index or body weight.  Some experts believe that vegetarians’ lower average body weight is linked to one factor: the high fiber content of the plant foods consumed. Plant fiber fills you up quickly, and studies indicate that this results in less snacking and binging later in the day.

The Seven Countries Study provides additional evidence linking a high-fiber diet with lower body weight. Researchers found that people living in countries with high fiber intake weighed less than those living in countries where fiber intake is low. Higher fiber intake is also associated with lower average body weight in the US. In the famous Nurses’ Health Study, those who ingested more dietary fiber consistently weighed less than those who consumed less fiber.

Finally, in the Coronary Artery Risk Development in Young Adults Study examining how heart disease develops in adults, researchers linked higher dietary fiber intake with lower body weight and waist-to-hip ratios, along with a reduction in markers of heart disease risk. Higher fiber consumption predicted less weight gain more strongly than did total or saturated fat consumption.

Not all fibers are created equal. Beta-glucans (derived from oats and barley) are particularly effective in slowing the absorption of carbohydrates—enabling one to control blood sugar levels and induce the satiety needed to achieve healthy weight management.  Studies show that when taken with meals, beta-glucan fibers markedly blunt post-meal elevations in blood sugar and insulin levels.  Like other foods rich in soluble fiber, beta-glucans help improve blood glucose metabolism while also lowering serum lipid levels.

Getting into the routine of taking five grams of a neutral-tasting beta-glucan fiber mix before or with each meal would help provide weight loss effects via this mechanism (i.e., controlling rate of carbohydrate absorption).  Alternatively, taking PGX fiber before each carbohydrate-rich meal would also help reduce the glucose-insulin surge that contributes to obesity.

Some people with chronic weight control problems will need more than soluble fibers to impede carbohydrate absorption.  Carbohydrates contribute to surplus body fat by converting to triglycerides that bloat our adipocytes.  Compounds that interfere with complex and simple carbohydrate breakdown and absorption can be important components of a weight loss program.

Alpha-glucosidase inhibitors interfere with the breakdown of simple carbohydrates into glucose.  Alpha-amylase inhibitors interfere with the breakdown of large carbohydrate molecules like starch into linked glucose polymers.  These simple sugars are then broken down to glucose by the alpha-glucosidase enzyme.

An extract from the white kidney bean (Phaseolus vulgaris) functions as an alpha-amylase inhibitor.  In a placebo-controlled study, those taking white kidney bean extract before meals lost 1.5 inches of abdominal fat over an eight week period. An even greater benefit might be seen by taking an alpha-glucosidase and alpha-amylase inhibitor together.  Such combinations are available in dietary supplement form.  Alternatively, one can be prescribed 50 mg three times a day (before each carbohydrate meal) of the drug acarbose (an alpha-glucosidase inhibitor) and take 1,000 mg of white kidney bean extract (an alpha-amylase inhibitor) before each meal containing carbohydrates.

As a personal trainer and nutrition consultant, I recommend that you must seriously control your carbohydrate absorbtion, read my articles about carbohydrate.

For more information, please email me. I work in Palm Beach, West Palm Beach and Palm Beach Gardens. 

 

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