Want to Know One Of The Most Important Secrets To Losing Weight?

What’s the common denominator in vegetables, fruits and whole grains? That’s right, FIBER. No matter how tough that steak was last night, there’s no fiber in protein or fat. (But I bet it slowed the “fork down, spoon down” process, right?)

Why do I believe that fiber is one of the most important factors in losing weight? Because most nutrients are dispersed through  the digestive track. If you fail to dispatch the proper nutrients, let’s say magnesium, your hypothalamus (your brain’s metabolic traffic cop) will nag you until you give in to that scrumptous-magnesium-containing-piece-of-chocolate! By absorbing proper nutrients, it won’t . . .  unless it’s emotional eating.

As I’ve encouraged you lately to slow down your dining process, enzymes are being broken down and nutrients are being absorbed/dispersed mostly through your small intestine. Having a clean digestive system will jump-start your metabolism.

Consider this illustration; if you have a garbage disposal in your home and nonchalantly threw scraps of food particles into it but never turned it on, what would happen?  It would build up, attract bugs and start to smell, yuk!  And then when it was finally turned on, it would start grinding so slowly that it might even stop if it’s too clogged.  Then you would have to snake the trapped particles or use something to unclog it.

This is a description of how our intestinal system works as well. When one consumes mainly meat, fats, junk food and low fiber foods, the intestines get clogged.  It’s harder to move those foods through the colon because food just kinda sits there. Since our bodies can’t absorb nutrients which are vital to life, no amount of “dieting” will produce health! Your hypothalamus nags us to eat more food in search of much-needed nutrients, thus you eat more calories but absorb fewer nutrients.

Strive to eat more fiber and keep your entire system working on less!  You’ll have more energy, clearer skin and less disease.

So what’s fiber?

God told Adam in Genesis 1:29 “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it.  They will be yours for food.”     Wow! How smart is God?!!!

There are two kinds of fiber, soluble and insoluble. Sometimes fruits, vegetables and whole grains include combinations of both.

Soluble fiber; think of it as Liquid Plumr. It turns into a gel which helps lower our treacherous LDL cholesterol.  Think apples,  oranges, pears, beans and oats, which are excellent sources of soluble fiber.  Soluble fiber keeps our blood sugar levels steady so it’s easier to stand up to temptations.

Insoluble fiber stays intact, it doesn’t break up as it travels through your system.  Think corn which basically exits intact. Fruit skins are insoluble fiber. Insoluble fiber draws water into the intestines, making stools bulkier and easier to pass. It’s like Roto-Rooter.

If you ever dropped pizza crust or a piece of whole grain bread into the sink and watched it swell as water touched it, that’s what happens to fiber in your system. Fiber expands, creating a feeling of fullness.

There are seven forms of fiber: pectin, bran, cellulose, hemicellulose, lignin, guns and mucilage. I won’t bore you with all the details. Rest assured though, if you eat 60% of your daily calorie intake containing fruits, vegetables and whole grains, you’ll reduce your risk of colon cancer, heart disease, constipation, obesity, hemorrhoids and many other diseases. Remember, a man reaps what he sows, so strive to eat healthier!

Caution:

  1. Increase fiber gradually.  Excessive fiber intake may decrease the absorption of zinc, iron and calcium as well as promoting more gas.
  2. Build up to 25-35 grams of fiber each day.  4 grams = 1 teaspoon.
  3. I highly recommend getting fiber from Mother Nature, not fiber laxatives due to possible electrolyte imbalance or laxative dependency.
  4. Take vitamin and mineral supplements separately from fiber.

An excellent graph on fiber foods can be found at http://www.nationalfibercouncil.org/food_chart.shtml    Any questions?

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10 thoughts on “Want to Know One Of The Most Important Secrets To Losing Weight?

  1. So happy to help and for your comment! As I said, increase gradually and increase water too. My previous post below is a typical high fiber diet and it’s how I usually eat, lots of fruits, vegetables and whole grains. Thanks again.

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  2. Thank you very much!! We are working on slowing down while eating and adding better food choices. What about fiber fortified foods? This stuff is everywhere in the grocery store. Is there nutritional value in this stuff or is it another chemicial food like artificial sugar?

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    • I so appreciate you!!! I can’t wait to hear how successful you and your family become through all these changes several months from now.

      As to your question, excellent point!! Thanks for asking and you’re right.
      First, just like “enriched” which most people believe is “better than” but is actually only “up to” standards, so it is with fiber. It’s usually milled out and then added back.
      Second, the company wants to make money, so you must wonder how good is the quality of the fiber they add?
      Third, fiber depletes vitamins/minerals by escorting them out of your system so it kind of defeats the purpose by including those, doesn’t it?

      Save your money and purchase the ones with low sugar and 5+ grams of fiber. Frosted mini-wheats, Cheerios (although not as high in fiber as I’d hope) Raisin Bran, Kashi and Oat Bran are good cereals for kids and add fruit. Happy Eating!

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  3. Yes, it’s amazing how, when we “listen” to our body, it will tell us what we need to do to become healthier, whether it’s craving a nutrient, water, fiber . . . It’s similar to that “still, small voice” of God. We just have to be attuned to it and respond correctly. Thanks so much for your comment.

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  4. my problems may be out of your realm, but I can’t find a nutritionist who can help so here goes… As you may know having read some of my writing, I recently had 85% of my large intestine removed. Fiber is really not my friend right now, but without all the foods i was eating before (avocado, broccoli, chic peas, black beans…) I am starving! I eat mostly gluten free and need a new plan to follow. Any suggestions?

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  5. I am so thankful you wrote me and pray that you have a good doctor/ nurse who has some nutritional background to assist you with your challenges here. It must be very frustrating when you ate so well before hand and now are so restricted. (I’m not a doctor and don’t play one on tv, however I would advise you still to eat for nutrients as I hope they have.)

    Most nutirents thankfully, are absorbed through the small intestine. Have you tried Juicing which will restore your proper PH balance to a more alkaline level? Jack LaLanne has a relatively inexpensive model and perhaps using the discarded fiber in soups and stews will assist your fiber intake without much discomfort. I’m sorry I don’t know more about your situation and wouldn’t like to steer you wrong.

    Smoothies might help as well. Blending any bananas, oranges, strawberries and other berries combinations with soy or almond milk. Homemade applesauce, soluble fiber like quinoa, oatmeal, did they discuss that with you at all? I’ll research this further and see if I can come up with some other strategies and write you back if that’s all right? You’re a very positive, strong women and I hope I can find something to help.

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  6. Thanks for the encouraging post! It’s definately interesting to learn more about fiber and it’s benefits.

    @reflecthim –
    My prayers go out to you as well. May God bless you with healing and a diet that works for you. 🙂

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