Holiday weight gain does not have to be a given. You can avoid holiday weight gain by actually eating more food when you grasp the easy trick of eating more fiber.
High fiber foods do not digest fully in your system and because of this they bind to fats and other foods to help keep blood sugar and cholesterol under control.
High fiber foods also act as a scrub brush for your digestive tract getting rid of excess food and waste that would otherwise sit in your digestive tract. Also, because many high fiber foods are very low in calories you can actually burn more calories to eat them (negative calorie foods).
Yep, for avoiding the normal holiday weight gain, you want to fully appreciate the wonders of fiber.
There are two basic types of fiber, soluble and insoluble. You do not have to worry too much about the different types but they do have different responsibilities in your body ranging from helping food pass out of your system to helping regulate your blood sugar.
Let's take a closer look at fiber in general. Here is how it help you avoid weight gain.
Fiber is only found in plant foods. Animal products such as meat, milk, and cheese have zero grams of fiber. So you will want to think plant-based foods for fiber. Namely, you are looking at vegetables and fruits (go for fresh or frozen, not canned), beans, nuts, and many whole grains.
Of these foods, if you are trying to lose weight, you should concentrate on veggies, fruits, and beans. These foods are low calorie and nutrient packed, great for losing weight and staying satisfied.
I mentioned fiber comes from plants and I want you to think about the "fibers" you see in a vegetable like the stalk of broccoli. This is a good visual way to think about fiber.
Now think about that passing through your digestive system. The fiber does not get digested like other foods and passes through your digestive tract virtual unchanged. This is like sending a gentle scrub brush through your system and on its way through it picks up wastes and pushes them along and gets them out of your system.
People who eat low fiber diets suffer with constipation and have foods and wastes sitting in their colons for days or longer, this adds weight to your body.
Fiber also binds to things such as sugars and fats (i.e. cholesterol) in your diet. By binding to these elements they cannot affect your blood.
Therefore a high fiber diet controls blood sugar levels and helps you avoid spikes.
Why is this important for avoiding holiday weight gain?
Because blood sugar spikes trigger an influx of insulin and insulin's job is to push sugar into fat storage. Think about that, eat more by eating more high fiber foods and you get less fat storage.
As for fats such as cholesterol, there is a somewhat more complex mechanism related to bile salts that helps keep your cholesterol levels low.
To make it short and sweet, bile is produced by your body and consists of mostly cholesterol. When you eat fats bile is secreted to helps break down the fats. Fiber grabs hold of the bile and removes it from your body with your waste. Because this bile leaves your body, it cannot go back to your liver where it is recycled, so your body needs to take cholesterol from your body to make new bile leaving less cholesterol to flow through your blood and create plaque.
So here is the bottom line:
When you go through the holiday season eat foods high in fiber, especially if you will be indulging in sweet treats such as cookies, pies, and chocolates. The fiber will help your body manage the excess sugars and fats and you will have a much easier time avoiding holiday weight gain.
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