Everyone is looking for the Holy Grail to weight loss. No one wants to hear the usual mantra – hard work, dedication, eating right, and exercise. But, what if we tell you that there is a critical ingredient that can facilitate weight loss and keep the pounds away. Learn what the secret ingredient is and how to incorporate it into your diet.
The ingredient? Fiber.
Fiber is the element in food that keeps you full longer and faster. We’ve heard it all before, but according to recent research, fiber facilitates its own ingredient that is critical to weight loss. And, that ingredient is acetate.
A study published by the Nature Communications Journal last year reports that after a person consumes fiber, their body produces a chemical known as acetate. Acetate actually changes the brain cells that control hunger. Some experts say that acetate regulates the brain and helps you feel full for longer periods of time.
Research is ongoing, but some of the recent studies showed that mice and rats consuming a high fiber diet do not consume as much food as those mice that ate a regular diet. Eating a high fiber diet actually helped the animals feel full longer, which led to less consumption of food and in some cases, minor weight loss.
Fiber rich foods you should consume
There are a number of foods that are rich in fiber and will make you feel full and satisfied for longer periods of time. These foods include:
Studies on humans
While most of the weight loss studies have been done with animals, such as rats and mice, researchers are suspecting the same results for humans. Studies are ongoing, but through routine diet and nutritional data collection, people who consume more fiber in their diet report satiation for longer periods of time.
People, who consume carbohydrates without fiber, fill their body with sugars and empty calories, while fiber rich foods keep the stomach full. Higher protein and fiber-rich foods help with weight loss because the body receives lean sources of protein while stimulating the release of acetate.
Keeping a small bag of peanuts or a washed pear at your desk during the day and consuming the snack when you feel hungry or tired will actually revive your energy level and keep you full until dinner. According to research the five best fiber rich foods to consume during the day to ward off hunger include peanuts, pears, avocado slices, a single cup of chickpeas, one apple, or a single cup of navy beans. Healthy alternatives to chips and candy can help you increase your fiber levels and decrease your waistline.
The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.