Does eating fiber for weight loss actually work? Actually it does, but not for the reasons most people would expect.
Before explaining how eating fiber rich foods can supplement your weight/fat loss diet, I want to give a brief background on dietary fiber.
Fiber and Carbohydrates
Every nutrition label will have a line that lists the grams of dietary fiber per serving. It is important to keep in mind that these grams of fiber are also lumped in with your complex carbohydrate amount in the total carbohydrates line.
So, if you are reading a label that gives a total carbohydrate count of 10g, a total sugars amount of 2g and 1g of fiber, the actual content is 2g of simple carbohydrates (sugars) and 7g of complex carbohydrates (8g of remaining carbs minus 1g of dietary fiber).
So when you visit my muscle building diet or fat loss diet pages, it is important to remember that you should always subtract out the dietary fiber from the total amount of carbohydrates per serving when preparing a meal to contain a specific amount of carbohydrates.
The reason you should not count dietary fiber as part of your carbohydrate total is that dietary fiber is consumed by your body, and cannot be digested, and can therefore not be used by your body for energy. Consequently, any fiber you consume is ultimately unused and excreted as waste.
Sources of Fiber
Almost all foods that contain carbohydrates will have at least a small amount of fiber.
However, here is a list of some of the most fiber rich foods:
Beans – Baked Beans, Black Beans, Kidney Beans, Pinto Beans, White Beans, Lima Beans
Berries – Black Berries, Raspberries, Strawberries, Blackberries
Eating Fiber For Weight Loss
Because fiber is not digested by your body, it virtually contains zero usable calories, but still makes you feel full while it goes through your body. The largest benefit from eating fiber rich foods, from a diet perspective, is that you can eat a lot of food that is high in fiber without the dreadful addition of added calories.
If you are following a fat loss diet and are feeling hungry because you aren’t able to eat enough food, try eating high fiber foods to fill up your stomach without packing on the calories.
This is why eating fiber for weight loss works. Because it contains zero calories and makes following a low calorie diet much more bearable by incorporating more substance to your low calorie meals.
Since the purpose of this site is to focus on bodybuilding, I will not go into the many other benefits of fiber. If you would like more information on the benefits of fiber, I have found the following website to be very helpful: Benefits of Fiber
From a bodybuilding perspective, eating fiber rich foods is not that important, except for the fact that you need to make sure you subtract the dietary fiber from the total carbohydrates per serving when preparing a meal to contain a certain amount of carbohydrates.
If you are following a fat loss diet plan and want to control your hunger, eating high fiber foods is the answer you are looking for.