Fitness Friday: Fight fat with fiber

FORT MYERS, Fla. – Eating enough fiber is important for helping to prevent diabetes, heart disease and certain types of cancer, but research also suggests that consuming fiber-rich foods can boost weight loss and fight fat by regulating your blood sugar and helping you to feel full after you eat. Wink news Fitness Expert Mike Drumm is here today with the President of SPECIES Nutrition, Dave Palumbo to talk about the many benefits of adding more FIBER to your diet.

Consuming enough Fiber is an essential part of a healthy weight loss program, but it’s often overlooked when diet-planning as most people focus their attention solely on cutting Carbs and Fats, and increasing protein and therefore most people don’t eat enough! If you think adding fiber to your diet means gnawing on cardboard, think again! Adding fiber-rich foods like Greens, Beans, Berries, and Veggies in your diet and you’ll notice you have less room in your stomach for the unhealthy stuff. Today we are lucky to have nutrition expert Dave Palumbo with us to explain what Fiber is, how much your body needs, and ways to add more Fiber to your diet.

What is Fiber? Fiber is a complex carbohydrate your body can’t digest or absorb. There’s soluble fiber, found in beans and fruits that help to keep you feeling full, and there is insoluble fiber like whole grains and vegetables that help keep your digestive system regular.

How much Fiber do you need? Women 20-25grams and Men 35-40grams per day

Why is Fiber intake important to a weight loss program?

• Can’t Digest it! Fiber is something the body needs but never actually digests
• Satiety. Fiber affects our sense of hunger. Fiber rich foods require you to chew more because of their texture. Slowing the rate at which you eat is a way to avoid overeating.
• Regulates Blood Sugar. Sugary foods like refined carbohydrates turn into blood sugar quickly, causing your pancreas to release insulin. The spike in insulin causes your brain to think you have plenty of energy (calories), so it shuts off the fat burning systems. This is followed by a big dip in insulin levels  and intense cravings for more sugar! A vicious cycle leaving you hunting for candy instead of exercise.
• Slows Digestion. Fiber slows down the rate of your digestion, so you feel full for longer!
• Fat Absorption. Fiber also absorbs fat, leaving less of it for your body to digest.

Easy ways to add Fiber to your diet?

• Greens, Beans, Berries, and Veggies!
• Supplements

For more information on SPECIES Nutrition click here. To learn more about Dave Palumbo click here.