The Fat Loss SECRET Weapon (easy trick)
By Kevin DiDonato MS, CSCS, CES
According to many studies, fiber may be able to control appetite, making you feel full and satisfied, which could lead to weight loss.
In fact, a recent study determined that soluble fiber (the other one being insoluble fiber) could lead to significant reductions in visceral adipose tissue.
Fiber has been shown to slow gastric emptying, which could also provide benefits for blood sugar control.
A high-fiber meal has also been shown to decrease appetite, feelings of hunger, and energy intake over corresponding meals.
Now, a study published in the journal Food and Function, could potentially show the association between increased fiber intake as it relates to appetite and hunger control.
Let me explain…
Fiber and Appetite Control
A perfect mix of both insoluble and soluble fiber, fiber has been shown effective at controlling appetite, controlling blood pressure responses, and in weight control.
The authors of this study wanted to evaluate the use of three different types of beverages on appetite suppression.
They recruited 14 healthy volunteers, who were then given an iso-caloric breakfast and were randomly given a beverage with either three grams of barley fiber, 2.5 grams of dietary fiber from fruit, or a control beverage.
Appetite was assessed three hours post-breakfast, and energy intake was assessed at lunch and beyond.
They also evaluated blood glucose levels, insulin levels, ghrelin levels, the gut hormones PPY, GLP-1, GIP, and pancreatic polypeptide, and 24-hour food intake.
Their data showed that the beverages containing dietary fiber increased fullness and satiety over the three hours post-breakfast period.
However, they showed that only the beverage containing barley fiber significantly reduced energy intake at lunch by 18 percent and 40 percent for the rest of the day.
Plus, they showed that both the dietary fiber (from fruit) and the barley fiber beverage suppressed ghrelin levels by 8.9 percent and 8.1 percent over the three hours post-breakfast, respectively.
Once again, however, the researchers showed that only the barley fiber-enriched beverage was able to increase pancreatic polypeptide response by 34.6 percent compared to the control beverage.
Ghrelin, which is a peptide released by your fat cells, has been shown to increase your appetite when the levels are high. It is also commonly referred to as the hunger hormone.
Pancreatic polypeptide is a polypeptide produced and secreted by your pancreas. It has been shown to be effective at gastrointestinal motility and in satiety control.
From their work, they concluded that a sucrose-sweetened, barley fiber-enriched beverage could control food intake by reducing pancreatic polypeptide response, and reducing energy intake over a 24-hour period.
Although this research is exciting, the results need to be verified and replicated by other research before it may be considered a valid argument for the inclusion of barley fiber-enriched beverages for appetite control.
However, it does shed a new light on a new type of dietary fiber that shows promise for decreasing energy intake throughout the day, by regulating specific hormones that contribute to hunger and satisfaction.
Decrease Your Hunger with Fiber
Fiber has been shown to be effective at reducing cholesterol, blood pressure, weight, and could improve blood sugar control.
Now, according to the results of this study, including a fiber-enriched drink could be effective at reducing appetite and energy intake over a 24-hour period.
Including a drink enriched with fiber at breakfast could do wonders for not only your appetite, but also for your waist, by reducing your caloric intake at meals, which could lead to improved weight-loss results.
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Barone Lumaga R, Azzali D, Fogliano V, Scalfi L, Vitaglione P. Sugar and dietary fibre composition influence, by different hormonal response, the satiating capacity of a fruit-based and a β-glucan-enriched beverage. Food Funct. 2012 Jan;3(1):67-75. Epub 2011 Nov 4.
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