How Fibers Play an Important Role in Losing Weight

In the time of hunter-gatherers the intake of fibers were up to 135 grams per day. Today and according to Nordic Nutrition Recommendations, the daily intake of fiber should be 25-35 grams per day, but many have an intake as low as 15 grams per day.

The Official Recommendations

The EFSA claims tell us that fiber can increase faecal bulk, help digestion, increase satiety and be a support in weight management. Fibers from oat including Beta glucans can even attribute to the maintenance of normal blood cholesterol. Fibers from oat and resistant starch contributes to the reduction of the blood glucose rise after meals.

Microbes outnumber human cells 10 to 1. Most of the bacteria you will find in the gut (700 billions). Pre-biotic fibers serve as food for the important microbes and helps slow gastric emptying, create a new symbiosis of gut bacteria and decrease the rate of glucose absorption in the small intestine. When this happens the glucose is released slowly, and the insulin response may also be blunted. Slow, steady post-prandial glucose and insulin responses are sometimes correlated with satiation and satiety, because various satiety-related hormones (i.e., ghrelin, polypeptide YY, glucagon-like peptide) are released and signals are sent to the brain to regulate satiety, food intake, and overall energy balance.

Increased Long Term Satiety

Weight loss linked to an added fiber intakeRecently in a 21 days and a 9 weeks randomized, double-blind, placebo controlled clinical study, in which 100 overweight healthy Chinese adults were investigated. The different dosages (8, 14, 18, 24 g/day) of dietary supplementation with a pre-biotic fiber, on satiety over time. The hunger feelings decreased significantly from day 5 to the end of the evaluation for the group 24 grams and from day 7 for the groups 14 and 18 grams compared with placebo. A significant decrease in caloric intake was seen from week 2 to the end of the 9 week for the group 14, 18, and 24 grams.[1] This tells us that in a diet program it is helpful to minimum add 14 grams of pre-biotic fiber per day (two 60 grams Leanshake), but also that there is added benefits of pre-biotic fiber up to 24 grams per day.

Yes, You Can Lose Weight!

The results of more the 50 intervention studies that had assessed relationships among energy intake, body weight, and fiber intake estimated that increasing fiber intake by 14 grams per day was associated with a 10% decrease in energy intake and a 2 kg weight loss over about a 4-month period. The observed changes in energy intake and body weight occurred without regard to the fibers source as a naturally high-fiber food or a functional fiber supplement.[2]

One study reported that in a 20-month period, every 1 gram increase in total fiber consumed per day, decreased body weight by 0,25 kg.

If you add 20 grams of fiber per day you can reduce up to 5 kilos in 20 months without actively going on a diet because the increased faecial bulk and the increase in satiety can help you regulate your calorie intake to lose weight.[3]

LeanShake – Less Hunger, More Energy

The pre-biotic fiber in the LeanShake will help you increase your daily fiber intake and you will not find it in any other meal replacements. Our LeanShake contains high amount of dietary fibers such as resistant starch, beta glucan from oat, inulin, fructooligosaccharides and psyllium husk.

It is recommended to replace two meals daily if you want to lose weight, or one meal daily for weight control. LeanShake will help to lose fat and increase muscle mass.

ZinoBiotic – Fiber Blend that Helps Balance Your Gut

ZinoBioticZinoBiotic Fiber Blend and LeanShake promotes a healthy and balanced gut. They are designed to have an effect in different parts of the colon. Benefit of adding these two to your daily meals would be better health of gastro-intestinal tract, better regularity in terms of going to the bathroom, and  increasing of satiety and decreasing hunger. Beta glucans from oat will help maintaining normal blood cholesterol, and resistant starch will reduce blood glucose raise after meals.

My Personal Experience

I started my weight reducing experiment with adding ZinoBiotic Fiber to my meals two or three times a day. At the same time I also changed my diet eating more proteins and decreasing carbohydrate products. In result I felt more satiety and I was not looking for deserts or sweets after meals. That surprised me a lot because I thought I had lost a sense of satiety a long time ago. I hate strict diets, so I still allow myself to have some sweets, and I don’t count calories, therefore I am satisfied with the result – minus two kilograms per 4 weeks.

References:

  1. Zinzino Health Challenge.
  2. [1] Guerin-Deremaux, L;Pochat,M,Reifer,C; Wils,D.; Cho,S Miller, L.E: The soluble fiber Nutriose induces a dose dependent beneficial impact on satiety over time in humans, Nutr. Res. 2011, 31, 665-672.
  3. [2] Howarth N.C; Saltzman, E.;Roberts, SB. Dietary fiber and weight regulation. Nutr. Rev. 2001, 59, 129-139.
  4. [3] Tucker, L.A, K.S. Increasing total fiber intake reduces risk of weight and fat gains in women. J. Nutr 2009, 139, 576-581.

2 thoughts on “How Fibers Play an Important Role in Losing Weight

  1. Fiber plays a major role in digestive health. Fiber is the fuel the colon cells use to keep them healthy. Fiber also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular.

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