Among the various dieting methods available, research has shown that simply consuming dietary fiber can sometimes lead to weight loss. Furthermore, dietary fiber offers a variety of benefits that are ideal for dieting. This article will explain in detail the weight-loss effects of dietary fiber.
A diet that involves consuming only 20-30g of dietary fiber per day is effective!
paper"Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized TrialIn '',AHA diet and fiber dietThis article summarizes the results of an experiment comparing two different dieting methods.The participants in this experiment were 240 adults with metabolic syndrome, with an average age of 52 years.is.
AHA Diet
This is advocated by the authoritative organization, the American Heart Association.AHA Diet ContentsThe following applies. There are quite detailed dietary restrictions:
- Eat fruits and vegetables
- When choosing protein-containing foods, prioritize those that are low in fat.
- Consume foods rich in dietary fiber. It is desirable to consume at least 30 grams per day.
- Minimize your intake of sugar and salt.
- Consume seafood at least twice a week.
- Limit sugary drinks, juices, and carbonated beverages.
- Do not drink alcohol, or limit your alcohol consumption to a minimum.
- The ideal calorie intake ratio is 50-55% carbohydrates, 15-20% protein, and 30-35% fat.
- Limit lipids to those containing less than 7% saturated fatty acids.
- Aim for a fat intake of less than 1% trans fatty acids.
- Cholesterol intake should be less than 300 milligrams per day.
Diet by simply consuming dietary fiber
on the other hand,The details of a diet that only involves consuming dietary fiberThere is only one
- Aim to consume at least 30g of dietary fiber per day.
*30g or more per day is merely a target.Participants are free to decide how much dietary fiber they actually consume.
Experimental results
In this experiment,Diet by simply consuming dietary fiberAmong the participantsI lost about 2 kg in six months.It was effective. Since then, I've been able to maintain my weight loss without rebounding. Furthermore, as you can see in the graph below, the results are not significantly different from the AHA diet.You don't need to follow a complicated diet like the AHA diet; if you simply focus on getting enough fiber,You can lose weightThat's the point!
And the participants in this fiber dietOver 90% of people were able to continue for a year.In other words,A diet that is easy to stick to without strainSo that's it. Rapid weight loss often leads to rebound weight gain, but this diet method seems less likely to result in that.
Furthermore, regarding fasting insulin and insulin resistance,Diet by simply consuming dietary fiberSince the effect is more pronounced,Prevention of Type 2 DiabetesThis is also thought to be related to that.
The solid line represents the AHA diet group.
The dotted line represents the group that consumed a lot of dietary fiber. ↑
To increase your fiber intake, switching your regular rice to brown rice is also an effective method.*If you would like to know more about the amount of dietary fiber contained in food,Food fiber dataPlease refer to the following.
For those who find it difficult to eat 30g of dietary fiber per dayDietary fiber supplementsIt's also easy and effective ↓
Dietary fiber keeps you feeling full for longer (= you won't get hungry as easily).
moreover,Eating plenty of dietary fiber helps you stay hungry for longer.This is because dietary fiber cannot be digested by human digestive enzymes in the first place; instead, it absorbs water in the stomach and intestines, expands, and is slowly digested. This is ideal for weight loss.
Furthermore, experiments with mice showed that when dietary fiber is fermented by intestinal bacteria, a substance called short-chain fatty acid is produced.A hormone that suppresses appetite is secreted.We know that.
The surface of the intestinal tract contains enteroendocrine cells, which recognize nutrients and secrete gastrointestinal hormones. Enteroendocrine cells have many receptors, and experiments using mice have revealed that when one of these receptors, GPR41, binds to short-chain fatty acids, it promotes the secretion of PYY, a hormone that suppresses appetite.3)The hormone PYY is known to suppress appetite in humans as well.4)Just like in mice, our appetite may also be influenced by gut bacteria.
AGELESS LIFE Promotion Information OfficeYour appetite might be influenced by your gut bacteria.Quoted from '
3) Samuel B. et al. PNAS 105(43)16767-16772 (2008)
4) Mayu Kasubuchi et al. Clinical Gastroenterology. 31(9) 1255-1260 (2016)
Does eating dietary fiber stimulate the secretion of the weight-loss hormone GLP-1?
As mentioned earlier, dietary fiber is fermented by intestinal bacteria. I will omit the details, butthe result,GLP-1 (a weight-loss hormone)It is known that it is secreted from within the body.I think it's not widely known that dietary fiber has these kinds of effects.
For more information on the weight-loss hormone GLP-1, please refer to this article below ↓
summary
By regularly consuming dietary fiber,This not only leads to weight loss, but also to creating a body type that is less prone to weight gain in the first place.Why not try incorporating fiber-rich foods into your daily diet or taking fiber supplements to lose weight in a healthy way?
Furthermore, dietary fiber not only has a weight-loss effect, but alsoResearch has also revealed that it has the effect of extending lifespan.For more details, please refer to this article below ↓
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