Fiber is so beneficial to weight loss that, while following the Thyrolife Protein Boost Diet, you’ll be eating specific high-fiber foods (both soluble and insoluble) at every meal, a proportionately high amount of fiber relative to total calories. Your daily consumption is roughly 35 to 40 g, broken down like this:
Breakfast: 5 to 8 g, from vegetables, beans, whole grains, and fruits.
Lunch: 15 to 17 g, from legumes, whole grains, vegetables, and fruit.
Dinner: 15 to 18 g, from vegetables, salad greens, quinoa, brown rice and legumes.
Dietary fiber is the indigestible carbohydrate found in plant foods such as vegetables, fruits, legumes, and nuts. Eating high-fiber foods at every meal is an essential component of the plan, because fiber has amazing effects on your body, not the least of which is helping you lose weight and improving your general health. The secret to fiber’s central role in weight loss? It contains no calories because your body can’t digest it to produce any usable form of energy. However, fiber is absolutely packed with micronutrients. Its antioxidants, including selenium and zinc, help protect against tissue damage. For weight loss, clinical and epidemiological research strongly supports the use of high-fiber diets and fiber supplements, so you shouldn’t require a fiber supplement if you’re following my meal plans.
Fiber also suppresses appetite. One study showed that people of a normal weight ate significantly more fiber than obese people. A high-fiber diet decreases blood sugar in diabetics and helps mend the conditions involved in metabolic syndrome. High-fiber eating also helps prevent cancer, lowers cardiovascular risk, and ameliorates diabetes, high blood pressure, constipation, diverticulitis, and irritable bowel syndrome. There are two types of fiber, each with specific benefits.
Soluble fiber readily dissolves in water. Pectin, mucilage, and gum are all soluble fibers, and they form a viscous gel in your gastrointestinal tract that slows the stomach in emptying its contents. This in turn slows down the absorption of macronutrients and helps you feel fuller longer. Soluble fiber is like a sponge that swells as it passes through your G.I. tract. Its impact on hormones is just what we like to see. With your stomach full of swollen fiber, you automatically produce less of the metabolism-slowing hunger hormone, ghrelin. Fiber slows down the whole process of digestion and also helps you eat less at your next meal.
Insoluble fiber, or roughage, passes through your G.I. tract without disintegrating. Examples are lignin (found and strawberries and root vegetables), cellulose (cabbage, apples, and legumes), and hemicellulose (whole grains and brand). Insoluble fiber helps food and toxins pass through your G.I. tract and encourages regular bowel movements.
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