Fat fighting foods: these easy fiber fixes fight hunger and promote health

On top of scrambling a dozen egg whites, grilling four chicken breasts, opening three cans of tuna and scheduling your pre- and post-workout supplements and shakes, fiber might be the furthest thing from your mind. But it could also be just the weight-loss edge you need. Along with providing myriad health benefits, dietary fiber can help you control hunger and lose weight.

How does fiber help? "First is the chew factor," notes Leslie Bonci, MPH, RD, director of sports-medicine nutrition at the University of Pittsburgh Medical Center. "Foods that have fiber take longer to eat.

"Second, foods that have fiber take a little longer to empty from the digestive tract, so you feel fuller longer," adds Bonci, a spokesperson for the American Dietetic Association and author of the ADA's Guide to Better Digestion (2003).

"Third, foods that have soluble fiber, such as oatmeal and mature beans, help stabilize blood sugar over the day, so you don't feel as hungry," she explains.

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now.

Muscle & Fitness, June 2004 by Jo Ellen Krumm
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Controlling Holiday Appetites Naturally With Fiber

Sometimes you just need a little help with your weight loss efforts, especially during the holidays. The holidays are infamous for bringing holiday spreads that can make any dieter cringe – appetizers, drinks, meals and desserts all add to unwanted holiday weight gain. But with the right knowledge, and the right tools, you can help suppress unruly appetites and boost your metabolism to help you keep your weight maintenance goals and avoid holiday weight gain.

Fiber is a type of carbohydrate that cannot be digested by the body. As it moves through the digestive tract it may bind to some of the fat present there from the foods you’ve just eaten, preventing it from being absorbed into the body. The fiber and whatever fatty substance it is bound to, such as triglycerides or cholesterol, is excreted in the stool and adds bulk, which supports colon health. Focusing on a fiber-rich diet may help you lose weight as fiber aids weight loss in these three ways:

1 - Fiber-rich foods may decrease fat-absorption
2 - Eating fiber gives you a feeling of fullness, thus suppressing appetite
3 - Foods high in fiber are generally low in calories. All three factors help support and optimize your weight loss efforts

Enjoy your guilt-free holiday eating!

http://www.lifescript.com/channels/healthy_living/
Holiday/controlling_holiday_appetites_naturally.asp

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