If long term fat loss is a serious goal for you in 2015 and beyond, you might want to consider fiber, a criminally underrated tool of nutrition.

What is Fiber?

Fiber (or specifically, dietary fiber) is the indigestible portion of fruits and vegetables that is not readily absorbed by the human body.  It is composed of polysaccharides and other carbohydrates polymers which typically form the external covering of many plants.  Unlike other types of foods, those enriched with dietary fibers  are not fully broken down in the intestines. Instead, their presence changes and improves the biochemistry of one’s stomach by influencing the passage of food.

The two varieties of dietary fiber are 1) soluble and 2) insoluble. Soluble fiber separates in the presence of water and turns into a gel once inside the human intestines. Foods high in soluble fiber (oatmeal, legumes, bananas, almonds, etc.) have been shown to regulate blood sugar and reduce  the onset of cardiovascular disease¹.  For the sake of this article, we will focus on insoluble fiber. 

Fat Loss

Chemically, insoluble fiber or roughage mainly differs from soluble fiber in that it absorbs water. While in the body, it accelerates the process of digestion. Insoluble fiber also adds to intestinal bulk, increasing the volume of waste removed during a bowel movement. The less waste, the less excessive compounds exist in your body, which is essential for successful fat loss. In addition, insoluble fiber signals the body of early satiation².  A person quickly feels full without consuming a lot, ultimately reducing their daily caloric intake. It is these properties of insoluble fiber that earns its reputation as a vaunted weapon against body fat. 

Best Sources

        Chances are that you have seen advertisement for various drinks,   bars, even gummies packed with nutritious fiber. While they can be      useful, they are more expensive than their natural counterparts and do   not provide the same level of minerals of nutrients. A diet of high fiber foods will contribute to your fat loss goals. You should seek fiber in  various fruits, vegetables,  legumes, and grains:  

Free Recipe Vinegar-Raisin, Sweet ‘n Sour Salad

Don’t be intimidated by the name. I guarantee that consuming this easy to make salad will insure that you are getting healthy dosages of dietary fibers.

Ingredients:

•  1-2 cups of baby spinach
  
• ¼ cup of shredded carrots
• A handful of raisins** (up to you of how much to add)  
• Several sprinkles of red wine vinegar 

 Spinach, carrots and raisins are three of the best sources of insoluble fiber, thus the reason for their inclusion. Instead of laddering the salad with packaged salad dressing, you should opt for red wine vinegar. It is practically non-existent in calories and can help regulate your blood sugar levels. The sweetness of the raisins and the bitterness of red wine vinegar yields one of the most unique flavor combinations that everyone should experience at least once. 

 I recommend that you have this salad with either your lunch or dinner for the first week and then increase it to both meals for the following weeks. 

The Take Home Message: EAT MORE FIBER ASAP

Even you have any questions are just want to describe your first experience with the sweet and sour salad, let us know. Keep Pushin’