Fiberrich foods promote weight loss from "summary" of How Not to Diet: the Groundbreaking Science of Healthy, Permanent Weight Loss by Michael Greger
Fiber is the indigestible part of plant foods that travels through our digestive tract, absorbing water along the way and easing bowel movements. Not only does fiber keep us regular, but it also helps to make us feel full, which can be key for weight loss. Fiber-rich foods are usually low in calories but high in volume, so they can help us feel satisfied without consuming too many calories. This can be particularly helpful when trying to lose weight. Fiber also has the ability to slow down the emptying of our stomach, which can help to regulate our hunger and prevent overeating. This is because fiber slows down the digestion and absorption of nutrients, including carbohydrates, which can help to stabilize blood sugar levels and reduce cravings for sugary and high-calorie foods. By promoting satiety and regulating hunger hormones, fiber-rich foods can be a valuable tool for weight loss. In addition to its impact on satiety and hunger, fiber can also affect our metabolism in a positive way. Some types of fiber can increase the production of short-chain fatty acids in the gut, which can help to boost metabolism and promote fat burning. Furthermore, fiber can alter our gut microbiota in a way that supports weight loss. A diverse and healthy gut microbiome has been associated with a lower risk of obesity, and fiber is known to feed beneficial bacteria in our gut, which can have a positive impact on our overall health and weight.- Incorporating fiber-rich foods into our diet can be a simple and effective strategy for promoting weight loss. By choosing whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds, we can increase our fiber intake and support our weight loss goals. Instead of focusing on restricting calories or following fad diets, we can make sustainable changes to our eating habits that prioritize fiber-rich foods and promote long-term health and weight management.
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