HOW FIBRE CAN HELP YOU LOSE WEIGHT

Can a high fibre diet help you lose weight?

Fibre is a crucial nutrient that is often overlooked in the typical Western diet. However, including enough fibre in your diet is a great way to boost your health and help you reach your weight loss goals. Let's explore the many benefits of fibre and why you should make an effort to consume more of it.

What is fibre?

Fibre is a type of carbohydrate found in plant-based foods. Unlike other types of carbohydrates, fibre cannot be digested by the human body. Instead, it passes through the digestive system mostly intact, but it has the important role of helping in the elimination of waste and toxins from the body.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, forming a gel-like substance in the digestive tract that helps to regulate blood sugar and cholesterol levels a great example of this is our very own Metabolism & Energy Superblend which contains plant fibre and is great for weight loss when included in a healthy diet. 

 Insoluble fibre does not dissolve in water and adds bulk to your stools, helping to prevent constipation and other digestive problems.

A study published in today’s Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fibre each day can help you lose weight, lower your blood pressure, and improve your body’s response to insulin just as effectively as a more complicated diet.

The many benefits of fibre

1. Fibre promotes digestive health

Fibre plays a crucial role in maintaining a healthy digestive system. It adds bulk to your stools, making it easier for you to pass them and preventing constipation. It also feeds the beneficial bacteria in the gut so acts a lot like a prebiotic, which can help to improve gut health and reduce the risk of digestive disorders such as irritable bowel syndrome and inflammatory bowel disease.

2. Fibre reduces the risk of chronic diseases

Eating a high-fibre diet has been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and some types of cancer. This is because fibre helps to regulate blood sugar and cholesterol levels, which are risk factors for these conditions. Additionally, fibre-rich foods tend to be low in calories and high in nutrients, making them an excellent choice for weight management. 

3. Fibre improves heart health

Fibre has been shown to improve heart health by reducing cholesterol levels and lowering blood pressure. Soluble fibre, in particular, has been found to lower LDL (bad) cholesterol levels, which is a significant risk factor for heart disease.

4. Fibre can help you lose weight

Fibre can help with weight loss in several ways. Firstly, it promotes feelings of fullness, reducing appetite and the likelihood of overeating. Secondly, high-fibre foods tend to be low in calories, making them an excellent choice for those looking to lose weight. Finally, fibre slows down the digestion process, which means that you stay full for longer after eating a high-fibre meal. Our amazing product Metabolism & Energy Blend contains Konjac Root which is a high-quality soluble plant fibre, you can read more about the how it can help you lose weight and it's other benefits here. 

5. Fibre promotes healthy skin

Fibre can also promote healthy skin by helping to eliminate toxins and waste products from the body. By increasing your fibre intake your body can become more efficient at detoxification, getting rid of the toxins from your body on a regular basis can leave you with glowing skin!

A high fibre diet can help reduce the risk of skin conditions such as acne and improve the overall appearance of the skin.

 

How to include more fibre in your diet

The recommended daily intake of fibre is 25-30 grams for adults. However, the typical Western diet contains only around 15 grams of fibre per day, which is far below the recommended amount. Here are some tips for increasing your fibre intake:

1. Eat more fruits and vegetables

Fruits and vegetables are an excellent source of fibre, as well as vitamins and minerals. Aim to include a variety of colourful fruits and vegetables in your diet each day.

2. Choose whole grains

Whole grains such as brown rice, quinoa, and whole-wheat pasta are higher in fibre than refined grains. When shopping for grains, look for products that contain the words "whole" or "whole grain" on the label.

3. Include legumes in your diet

Legumes such as beans, lentils, and chickpeas are a great source of both soluble and insoluble fibre. Try adding them to soups, stews, and salads for a fibre boost.

4. Snack on nuts and seeds

Nuts and seeds are high in fibre and healthy fats, making them an excellent snack choice. Try adding them to yogurt, oatmeal, or smoothies. 

If trying to add all these different fruits, vegetables, nuts and seeds to your diet seems like a massive chore to you, an easier and quicker way is by adding powdered fibre to your diet. Glucomannan is the extract of Konjac Root and is a great way to add more fibre to your diet. A critical review looking at numerous scientific studies on the benefit of using Konjac root for weight loss found: 

At doses of 2-4 g per day, Glucomannan was well-tolerated and resulted in significant weight loss in overweight and obese individuals.

This is why we added 1.5 grams of Glucomannan to our Metabolism & Energy Superblend, taken twice a day as per our recommendations will provide 3 grams per day of added fibre. Plus, we have also added several other weight loss ingredients to it which makes our blend a real super enhancing weight loss supplement! 

If you think adding fibre to your diet might be a great weight loss tool for you then take a look at our Metabolism & Energy Superblend, 10% off first order and FREE AUSTRALIA WIDE SHIPPING for a limited period only! 

 

 * Always speak to a health professional before commencing any kind of weight loss diet. Metabolism & Energy Superblend can help in the maintenance of a healthy body weight and helps increase weight loss when used in conjunction with a program of reduced intake of dietary calories and increased physical activity.*