Fiber supplements boost your daily dietary fiber intake to support a weight loss program. High fiber diets help you lose weight because fiber fills you up, stabilizes insulin levels and eliminates toxins from the body that may otherwise slow down fat burning. Fiber supplements like psyllium husk, inulin, apple or citrus pectin and glucomannan come in powders or capsules. Powders provide more bulk, but must be mixed into liquid. Capsules may seem more convenient, but it takes several of them to equal just one teaspoon of powdered fiber supplements. Add more fiber to your diet to support your weight loss goals.
Step 1
Add inulin fiber to your coffee, tea or orange juice with breakfast. Inulin fiber comes from chicory root and vegetables and it adds easily to liquids without thickening. Called a prebiotic, inulin actually feeds the probiotics or friendly bacteria in your intestines to maintain healthy intestinal flora. In turn, these friendly bacteria help with digestion and increase fat burning, according to "Five Fat Fighters" by Matthew Kadey. Choose breakfast foods like whole-grain toast or oatmeal that also contain naturally high fiber.
Step 2
Take glucomannan, apple or citrus pectin or blended fiber pills before your meals to decrease hunger and help control the body's glucose response. Fibers naturally lower the glycemic effect of foods you ingest, because they slow down digestion, according to "The Abs Diet" by David Zinzenko. According to Life Extension Magazine, glucomannan possesses the best gelling properties of any soluble fiber. It can decrease the insulin spike from a meal by up to 50 percent, which decreases body fat storage.
Step 3
Add psyllium husk to protein smoothies to increase their fiber content. Drinking whey protein shakes as snacks, meal-replacements or as part of your pre- or post-workout nutrition strategy can help you burn fat faster, says "The Fat Burning Bible" author Mackie Shilstone. Blend one or two scoops of whey, 8 oz of water, half a frozen banana, three ice cubes, 1 tsp psyllium husk and 1 tbsp of peanut butter for a delicious fat burning protein shake.
Step 4
Eat low-glycemic carbohydrates that have naturally high fiber content. Examples include brown rice, sweet potatoes, quinoa and fresh fruits and vegetables. Fiber supplements help you to reach your daily fiber intake goals, but they are not a replacement for fiber-rich foods. The majority of your fiber should come from whole food sources, says "Combat the Fat" author Jeff Anderson. Include plenty of them to further support your weight loss efforts.
Step 5
Take fiber supplements with evening meals to slow digestion and prevent fat storage. Carbohydrates are the body's primary source of fuel, but excess carbs readily store as body fat. Taking fiber supplements with evening meals can help to reduce the amount of fat your body stores and may help to prevent cravings for high-calorie and/or sugary snacks late at night.
Things You'll Need
- Psyllium husk powder
- Inulin powder
- Apple pectin
- Citrus pectin
- Blended fiber pills
References
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Five Fat Fighters; Matthew Kadey; January 2010
- "The Abs Diet;" David Zinczenko; 2004
- "The Fat Burning Bible;" Mackie Shilstone; 2005
- Life Extension Magazine; Integrative Strategies for Supporting Healthy Metabolism; Bruce Scali; July 2005
- Life Extension Magazine; Novel Fiber Limits Sugar Absorption; Life Extension Foundatioon; September 2004
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