Fiber supplements and weight loss

One of the best kept secrets for losing weight just might surprise you. This is because it is not expensive, and certainly not exotic, but there are many people who can swear to its efficacy.Possibly the best weight loss secret is-plain, old-fashioned fiber. While other people are touting expensive supplements, shots and even starvation diets, you may find the easiest to use, and best weapon, in your weight loss plan is fiber supplements. The good news is that there are several clinical studies on people, who have used dietary fiber supplements for weight loss, most with positive outcomes. These studies clearly show that using fiber may be the secret to taking off weight, and best of all keeping it off.

The reason for this is that when you take fiber supplements, with water before meals, the water soluble fiber binds to water in the stomach, making you feel full, and therefore you are less likely to overeat. Fiber has also been found to suppress hunger. In addition, fiber supplements have been shown to enhance blood-sugar control, and insulin effects, and even to reduce the number of calories, that the body absorbs. This caloric absorption rate varies from person to person, but has been found to range anywhere from 3-18 pounds.More good news for those people trying to lose weight has been found that a diet with 50 grams of fiber per day, lowered insulin levels in the blood. Remember, that insulin is known as "the fat storage hormone" for good reason.

And the news is even more encouraging, since it is not just supplements that do the trick. Studies have shown that people who consume more dietary fiber, from foods tend to be less overweight. Health professionals are seeing that there is a consistent body of evidence on fiber that links higher consumption, with less weight gain.In addition this effect has been shown to carry on for several years, after the initial weight loss. Yet this is where the problem arises since most people get only a small (and somewhat insignificant) amount of fiber in our diets. Some estimates place daily intake at four to 11 grams a day, whereas every health organization, from the American Cancer Society to the National Institutes of Health, recommend between 25 and 38 grams. This is ironic since some historians have estimated that our caveman ancestors got much more, probably around 50 to 60 grams a day. Everyone needs to realize that you can and should, add fiber to your diet, by eating as many fibrous vegetables, and fruits, as you can. Beans are the best source of fiber weighing in at 11 to 17 grams per cup!

Before you head to the grocery store it is important to realize a few things.There is a lot of bad news when it comes to the grain foods, and cereals, we have been taught are a great source of fiber: Most of these items are fiber lightweights. While there are exceptions it is crucial to always read the labels.

So what is someone to do who is to busy to shop and does not want to read labels for fiber?You can supplement your diet by taking fiber in various forms. It is recommended before making any changes that you consult with your doctor before taking fiber supplements. You should be sure to ask if using fiber supplements, will negatively affect any medications you are taking, or existing health concerns. Be sure to choose the right fiber supplement for you by reviewing the ingredients, uses and side effects, of the various products.

The bottom line is controlling your food intake is a lot easier when you are not hungry all the time. And fiber will help stave off hunger (and cravings) better than almost anything, whether it be in food or supplement form.