Fiber and Fat Loss

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Jan 31 · by Brian

Can eating a diet high in fiber increase your fat loss?  Let’s take a look.

Not long ago I wrote that I was trying to take in more fiber as part of my New Year’s resolutions to lose some bodyfat and eat healthier.  So I have been eating more fruits and vegetables, especially raw spinach, oranges, peaches, with some apples and pears thrown in.

A few years back I bought a book by Scott Connelly MD, the creator of the popular bodybuilding supplement Met-rx.  In this book Dr. Connelly promoted the typical bodybuilding diet of higher protein and small, frequent meals.

What caught my attention however, was his assertion of the fat burning effect of a diet high in fiber – something that I hadn’t remembered seeing before.

I’ve never been one for eating broccolli, cauliflower, green beans, etc., but at 6′4″ and 240+ it didn’t seem to stunt my growth.  Potatoes and salads with carrots, tomatoes and cucumbers has always been my best attempt at eating my veggies.

I recently added chia to my daily “diet” and have also started consuming ground flaxseed meal and raw almonds.  Besides containing plenty of fiber they also have other positive substances that are reported to enhance your overall health and immune system, such as Omega-3 fatty acids.

I definitely feel fuller with this new eating plan, but seem to be a little leaner even though I am eating plenty of food.  Maybe that’s the key to losing weight – eating plenty of the right kinds of foods and not so much processed garbage!

Just a thought.

I’ll admit that I enjoy my “comfort foods” just like the rest of you, I’m just eating a lot less of them recently and notice a difference in my physique and how I feel.

For what its worth, eating a diet high in fiber, Omega-3 fats, antioxidants, and lignans may reduce your risks of certain health issues like type II diabetes, heart disease and certain types of cancers – something you might wish to talk to your doctor about.

Just make sure you increase your fiber intake gradually to avoid any upset to your digestion system……and don’t forget to include plenty of movement into your week for optimal health and fitness.

Get moving!

Brian

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Can Eating Chia Make You Healthier?

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Jan 19 · by Brian

Never heard of chia seeds before? They are high in antioxidants, fiber and Omega-3 fatty acids, making them a great supplement to your diet. In fact, they are the highest plant source of Omega-3 fats, which are important for your brain and heart health.

Essential fatty acids are also beneficial to your immune system and overall health. This plant was cultivated by the ancient Aztecs and considered a “power food.”

For those trying to lose weight in the New Year, their high fiber content can help by adding a feeling of fullness, possibly keeping you from overeating.

It slows down the digestion of carbohydrates which can help you avoid sugar spikes and the “roller coaster” energy levels that occur when you eat too many carbs.

I’d heard of them before and someone recently mentioned them to me, so I decided to give them a try. I mix them in with my protein drink and let them sit for a few minutes before drinking this mixture.

They have kind of a soft, gelatinous feel and don’t really taste like much of anything when consumed in this manner. They make you feel full and within a few hours you might be heading to the restroom, if you know what I mean.

If nothing else, this high fiber addition should add some healthy benefits, but you can’t overlook the high antioxidant content, either. One label I read stated that they contain more antioxidants than blueberries.

As I mentioned before, my New Year’s resolution is to eat better. I’ve got a pretty good handle on the exercise part, but this has always been a weakness of mine.

As I’ve added more fruits and vegetables into my diet, I’ve also added more fiber and healthy fat sources. Don’t be scared of consuming fat from a good source like chia seeds, fish, flaxseeds, olive oil, coconut oil, or avocadoes.

We need to take in fats, just try and concentrate on making them healthy choices, like those high in Omega-3’s.

Oh yeah, since I’ve cut out most of the processed sugar (high-fructose corn syrup) from my “diet” and made better choices, I’ve noticed I feel better and have better energy levels. Now if I can just get a little more sleep, everything will be great.

Get moving!

Brian

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Eating for Fat Loss in the New Year

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Jan 11 · by Brian

 

So, you’ve made it your New Year’s resolution to lose weight, again!  Well, besides the obvious need of a specific exercise program – one that is time efficient and doesn’t require spending hours and hours at the healthclub, which is the REAL reason most people don’t stick with it, you need to make changes in your diet.

I’m not referring to diet in the traditional sense, I’m referring to a lifestyle change that you can do for the rest of your life.  You don’t need a diet program anyway, you need a long term eating plan.

You can lose weight on any diet but how many people can keep this weight off?

I’ll be the first to say that my eating habits could use some changes.  I’ve been doing better lately and have incorporated more fruits and vegetables, getting more fiber into my “diet.”

Besides make you feel fuller, obviously the fiber helps cleanse your insides, making it easier to absorb the proper nutrients from your food.

My other big change is to cut back drastically on my sugar intake, particularly the amount of pop I drink.  If you aren’t in the Midwest you may refer to it as soda, but the amount of sugar and all the sodium and chemicals help to keep you bloated and heavier than necessary.

And don’t get me started on Diet Coke.  Is it just me or are most diet pop drinkers usually pretty overweight.

I may not understand all the intricate details of how this occurs, but most people who consume these “diet” drinks consume several throughout their day and are rarely very lean.

Bottom line – if you want to drop some weight and be healthier at the same time – drink more water!

So I’ve cut recently cut back to 1 pop daily with the resolve to cut it out completely (started that a few days ago) and get much leaner.  Like some of you, I also enjoy my “comfort” foods and this has been one of my weaknesses.

I’ll be the first to admit that eating for fat loss isn’t my forte, which is why I’m going to get some help from a fat loss nutrition expert and probably share some of her insights with you.

What I can advise is to cut out processed foods and eat more natural foods, which are high in fiber and nutritional value, like more fruits and vegetables and healthy fats like ground flaxseed meal.

Flaxseed has Omega-3 fats, which unless you’ve been living under a rock, are being recommended by everyone for increasing your health.

Besides the high fiber content in flaxseed, it contains an ingredient called lignans, which is an antioxidant and may possibly decrease your risk of colon or breast cancer.

So stay tuned as I strive to make changes in my health and you can be sure to keep getting information on time efficient fitness and fat loss programs.

Get moving!

Brian

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