Increase Your Dietary Fibre Intake

Increasing your Dietary Fibre Intake is a great way to aid in your Fat Loss. There are two kinds of fibre, Soluble and Insoluble and each helps in its own way with regards to Fat Loss.

Fibre as a whole takes longer to eat, when we eat our brain receives signals that when complete can signal that we are full, this takes approximately 20 minutes. As it takes longer to eat meals with increased fibre it can help to stop us from overeating.

Fibre can also delay the release of glucose into the blood, as I have mentioned earlier this causes a consistent release of insulin bringing it with it the previously discussed benefits.

Both Soluble and Insoluble Fibre delay the speed our stomach empties (gastric emptying) this leaves us feeling fuller for longer and prevents the need for us to snack.

Soluble Fibre reduces the absorption of fat; it was observed that soluble fibre binds to bile. Bile is necessary for the digestion of dietary fat and cholesterol. As a result it is hypothesised that if less bile is available then less cholesterol and fat can be absorbed which in turn should lower blood cholesterol which is linked to coronary heart disease.

Sources of Fibre

Insoluble

• Protective layers of plants
• Husks of unrefined grains
• Skins of fruit and vegetables

Soluble

• Inner softer parts of plants
• Inner parts of fruits and vegetables
• Inner parts of grains