The Fiber and Weight Loss Connection
Gene Smart has used the best science available to create a healthy eating & lifestyle plan that works with our genes to reduce inflammation, promote overall health and reduce risk of chronic disease. The fact that people lose weight is a wonderful bonus, and supports the overall program because excess body fat contributes to whole body inflammation. Each of the natural anti-inflammatory food, nutrition and exercise principles support healthy weight loss, but the #1 ally is the connection between fiber and weight loss.
Fiber Supports Weight Loss that Lasts
In the 8-week study of the Gene Smart Plan, sticking with the program wasn’t hard. Unlike conventional weight-loss diets, the majority of our study participants reported no hunger, no confusion, and no problems with compliance. They enjoyed their meals, and they felt full and satisfied after eating.
Impressively, 90% of our participants stayed on the program until the very end, a rate of success that is three times higher, or more, of a typical weight loss program. Even more, 74% of this study group maintained their weight loss, or continued to lose, a full 10 weeks after we concluded the study.
Weight Loss Benefits of Fiber
As it relates to fiber and weight loss, the biggest benefit is that a high fiber diet helps keep you feeling fuller longer, and in turn, avoid excess calories. Fiber has all kinds of other amazing benefits for our health too – everything from promoting heart health, digestive health and even reducing risk of certain cancers!
The Gene Smart Anti-Inflammatory Diet Plan recommends getting 14-16 grams of fiber for every 1,000 calories that you consume, or about 30 grams of fiber for a 2,000-calorie diet. If you are not eating much fiber now, start by increasing your fiber slowly, adding a little more each day to avoid unpleasant side effects (such as gas and bloating) that can come with eating too much fiber too quickly. And be sure to drink plenty of water as you increase the amount of fiber in your diet.
Examples of Fiber Foods for Weight Loss
Discover our high fiber foods list to find foods that you enjoy which are high in fiber. Print the list and take it with you to the grocery store or when eating out. Or, simply hang it on your refrigerator to remind you to choose high fiber foods first.
You can get your fiber from a variety of nature’s most delicious bounty, including fruits, vegetables and legumes.
Read on to find easy, creative, and surprising ways to incorporate more fiber into your diet, and you’ll be on your way to weight loss in no time!
Avocado – One medium avocado has nearly 12 grams of fiber! Try adding a few slices of avocado to your sandwich instead of mayo, or adding avocado to your salad. Top chicken tortilla soup with avocado. Avocado is delicious alone as well – try it with a squeeze of lemon juice and a dash of salt and pepper.
Raspberries – Just one cup of raspberries provides 8 grams of fiber! Raspberries make a delicious snack and a great addition to many other foods. Top your morning cereal with raspberries, or blend raspberries into fat-free cream cheese and spread onto a whole grain bagel for a sweet treat. Looking for a healthy dessert? We love frozen raspberries and blueberries – they’re sweet, and *bonus* – are filled with polyphenols too!
Lentils – These powerhouse legumes pack nearly 16 grams of fiber in just one cup! Many people enjoy lentils on the side, but they make a great main course too! Try baking lentils with carrots, onions, red & yellow bell peppers, and any of your other favorite vegetables. Top with feta cheese for a satisfying and heart healthy meal.
Eating more fiber is just one of the Gene Smart strategies to naturally reduce inflammation. Do you know the others? Click here to learn more!