No. 1 Supplement for Weight Loss

Okay, gather around. I’m going to tell you a secret that everyone’s dying to know: the best supplement for weight loss. It’s not sexy, it’s not expensive and it’s not exotic — but it works like a charm. It’s plain, old-fashioned fiber. More than a dozen clinical studies have used dietary fiber supplements for weight loss, most with positive outcomes. (A fulllisting can be found in Dr. Michael Murray’s “Encyclopedia of Natural Medicine,” 2nd edition.) When you take fiber supplements with water before meals, the water soluble fiber binds to water in the stomach, making you feel full, and therefore less likely to over eat. It also suppresses hunger. In addition, fiber supplements have been shown to enhance blood-sugar control and insulin effects and even to reduce the number of calories (adding up to about three to 18 pounds per year!)that the body absorbs. And a study in theNew England Journal of Medicine found that a diet with 50 grams of fiber per day lowered insulin levels in the blood. (Remember, insulin is known as “the fat storage hormone” for good reason.)And it’s not just supplements that do the trick. “People who consume more dietary fiber from foods tend to be less overweight, according to several well controlled studies,” registered dietitian Karen Collins told MSN. “The consistent body of evidence on fiber links higher consumption with less weight gain.” Inone Harvard University study, subjectswho consumed the most fiber gained less weight over the course of ten years of follow-up than those who consumed the least. So, here’s the problem: Americans get a paltry amount of fiber in our diets. Estimates place daily intake at four to 11 grams a day, whereas every health organization I know of, from the American Cancer Society to the National Institutes of Health, recommend between 25 and 38 grams. Our caveman ancestors got much more — probably around 50 to 60 grams a day. You can — and should — add fiber to your diet by eating as many fibrous vegetables and fruits as you can. Beans are the best source at 11 to 17 grams per cup! But there’s some bad news when it comes to the grain foods and cereals we’ve been taught are a great source of fiber: They’re mostly fiber lightweights. Most commercial breads have one to two grams tops, and cereals aren’t much better. There are exceptions like All-Bran and Fiber One, both of which have around 10 grams per serving, but be sure to check your labels. You can do much better with beans, which, by the way, area big component of the diets of those living in “The Blue Zones” — areas around the globe where people routinely live in vibrant health to the age of 100. Controlling your food intake is a heck of a lot easier when you’re not hungry all the time. And fiber will help stave off hunger (and cravings) better than almost anything, whether it be in food or supplement form. Or both! For more info on nutrition, nutritional supplements (including high quality fiber supplements), weight loss, anti-aging andgeneral health, visit Jonny’s site.

Artickle taken from: http://h30405.www3.hp.com/print/pdf/KVN9YC8ZMRA7/news_large