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Use Fiber to Accelerate Weight Loss
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Choose one fiber and it will make your bowels regular. Choose another fiber and you reduce LDL cholesterol, blood sugar, increase satiety—and lose weight.



Know how to choose the right fibers to reach your goals.

 

Mounds of clinical research data have proven that people who eat fiber-rich diets are healthier: less bowel cancer, less diverticular disease, lower blood pressure, less diabetes, less heart attack. And they’re more slender.



But choosing the right fiber sources can make a world of difference. It can determine whether you’re always hungry while trying to lose weight, or whether you feel full and satisfied despite a reduction in calorie intake.



Admittedly, using fibers to facilitate weight loss is a slow means of reducing weight. It’s not a “lose 30 lbs in 30 days” kind of strategy. It’s a method of easily, inexpensively, and effortlessly shedding a few extra pounds, slowly and gradually.

Which fibers?

Wheat fibers, often called just “bran”, provide benefits to your bowels and may reduce blood pressure. Wheat bran is the insoluble, indigestible portion of the grain. When it comes in contact with water, it floats and is otherwise inert. It doesn’t absorb water and remains unchanged while in transit through your intestinal tract. Wheat fibers do little or nothing to help control weight.



You’ll find wheat fiber in numerous products, many with healthy sounding names. These products have gained a firm hold in the American health consciousness because they promote bowel regularity—period. These are products like Raisin Bran cereal, Fiber One, whole wheat breads, whole wheat (“Honey Wheat”) bagels, Shredded Wheat cereal, and so on. These foods do not promote health or weight loss beyond bowel health. In fact, the high glycemic index (sugar-releasing) properties of most of these products cause weight gain, even if no sugar was added. High glycemic index and weight gain aggravate undesirable lipoprotein patterns like small LDL particles, high triglycerides, VLDL and increase the likelihood of pre-diabetes and metabolic syndrome. These products are disastrous for your plaque-control program. 



Soluble or viscous fibers—the good guys

It’s the soluble or viscous fibers, fibers that absorb huge quantities of water and transform into a gel, that provide outsized benefits.



The water-absorbing property permits soluble fibers to swell to many times their original size. Several things happen:

  • Sugars are temporarily “trapped” and thereby released more slowly, effectively reducing glycemic index.
  • You feel full, simply because the water–fiber gel occupies more space.
  • Your bowels are more regular.

Thus, soluble fibers provide the bowel health benefits of insoluble bran but go much farther. It’s the soluble fibers that you want to put to good use.

What are your choices?


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