How does a high fibre intake aid weight loss?
As well as aiding digestion and preventing constipation, fibre adds bulk to your diet, a key factor in both losing weight and maintaining a healthy weight.
Adding bulk can help you feel full for longer, providing a feeling of satiety which is important for weight loss.
Fibre stays in the stomach longer than other foods. The feeling of fullness will stay with you much longer, helping you to eat less.
There are other ways that a high fibre intake can aid weight loss:
1. By regulating your blood sugar levels, fibre can help maintain your body’s fat burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.
2 Eating plenty of fibre can move fat through your digestive system at a faster rate so that less of it can be absorbed.
3. When you fill up on high fibre foods such as fruit, you’ll also have more energy for exercising.
Let’s take a look at Apples, a low calorie fruit which is also quite filling.
Eating this fibre filled fruit may slow down the digestion of food which makes you feel full for longer. For this reason, apples and other high fibre foods help you eat fewer calories, which helps you lose weight.
Apples are high in pectin, which binds to water and limits the amount of fat your cells absorb.
The phytonutrients and antioxidants in apples are also helpful with reducing risks of developing cancer, diabetes, hypertension and heart disease.
Have an apple in the morning/afternoons and shortly before a main meal to cut your calorie intake.