Fiber for Weight-Loss
February 9, 2006
New research shows a high-fiber diet can keep you from gaining weight even more than a low-fat diet. Melissa Montalto has made fiber a priority and weight gain a thing of the past. She has a high-fiber diet and says, "When I know I’m eating a high-fiber diet, and I’m getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight." Melissa is on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese.Megan McCrory, Ph.D., a nutrition researcher at Bastyr University in Kenmore, Wash., says, "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out.
A high-fiber diet is associated with less weight gain than a low-fat diet.The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 grams to 30 grams of fiber a day. The average American, however, gets only 14 grams. McCrory says, "It's not hard once you know how to do it."
Some easy tips are to switch to whole grain breads or add a handful of nuts to yogurt and beans to soups and salads. Also snack on fruits, vegetables, and maybe some light popcorn instead of chips.
Montalto says she eats close to the 30 grams recommended per day and that has kept her weight under control. Research also shows just 12 extra grams of fiber prevents you from gaining on average 8 pounds over several years. The jury is still out on whether fiber supplements work as well as the real thing, but it appears they don't