Boosters for weight loss: part two
If I had only one chance to give one piece of advice to people on how to adopt a healthy lifestyle and lose weight, this would be it:
Fibre has one of the most dramatic effects in our bodies — simply eating more fibre may by itself help us to lose weight.
Fibre cannot be absorbed by our bodies so it stays in our intestines to bulk out our stools. However, most of the cells in our body are in fact bacteria — our ‘good’ gut bacteria digest fibre and thrive on it (sadly there are bad guys too — because we feed them incorrectly). They produce short chain fatty acids (SCFAs) which are absorbed into our blood and have effects on our immune function, reducing inflammation, improving mental health, plus they have a key role in regulating appetite, metabolism, and body fat.
Fewer calories eaten
Dozens of studies have proven an increased consumption of fibre is linked with weight loss. The process appears to be the more fibre we eat the less food we consume.
Fewer calories absorbed
Our bodies can only absorb nutrients when they come into contact with our intestinal wall — so fibre, which itself does not get absorbed, can act as a carrier to eliminate calories at the other end! Fats and starch bond with the fibre and are expelled!
Short chain fatty acids
SCFAs stimulate the production of the hormone leptin, the satiety hormone. Fibre also suppresses the hunger hormone ghrelin. Eating fibre-rich foods will help curb cravings. In trials where participants increased their fibre intake their metabolic rates increased and also their capacity to burn fat. Interestingly in studies fibre supplements worked against placebos.
Fibre stars are beans, legumes, whole grains, vegetables, and fruit.