Fiber & Protein Pairing for Weight Loss
May 16, 2012 | By Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer and has degrees from Princeton and Columbia University.
Combining fiber and protein foods at meals and snack time can help you lose weight. Both take time and work for your body to digest, helping you feel full and revving your metabolism. Learn the optimal sources of these food components to make the most of their weight loss benefits.
Benefits of Fiber
Fiber is the indigestible part of plant foods, including vegetables, nuts, fruits, whole grains and legumes. It scrubs your intestines and colon, adding bulk to stool and facilitating smooth transit. Fiber can help keep you regular, preventing constipation and bloating that can make you feel heavy. A review in the March 2005 issue of “Nutrition,” noted that diets rich in fiber are associated with lower body weight and body fat. Foods high in fiber generally take longer to eat, make a meal seem larger and usually have a low calorie density. The Institute of Medicine recommends you consume 38 grams of fiber if you are a man younger than 51 and 25 grams if you are a woman. Getting adequate amounts of fiber may also help reduce your cholesterol levels and prevent colon cancer.
Protein
Protein helps with weight loss because it also takes a long time to move through your digestive tract, so you stay satisfied and experience fewer cravings. Your body must use more energy to digest protein, so your metabolism increases slightly when you eat it. Protein, along with fiber, helps moderate blood sugar levels, further reducing cravings and preventing diet-busting energy highs and lows.
Research
A study in the 2011 issue of “Nutrition Journal” compared the effectiveness of high protein and high fiber weight loss diets in overweight women. Researchers found that women lost weight on both plans, but the high protein group lost slightly more weight and body fat than those on a high-fiber plan. Given the effectiveness of both diets in assisting with weight loss, pairing high fiber and high protein foods in the same diet should be beneficial to losing extra inches.
Sources
Not all protein and fiber sources are ideal for your diet. Fatty cuts of meat, such as ribs, dark meat chicken and brisket, are calorie dense and high in saturated fat. Instead, rely on proteins such as skinless chicken breast, white fish, eggs, beef tenderloin and lentils which are lean and low in calories. Pair three- or four- ounce portions of these proteins with natural sources of fiber, such as brown rice, fresh vegetables or 100 percent whole grain bread. Stick to just 1/2 to 1 cup of grains or a slice or two of bread to keep calories in check. A well-paired protein and fiber meal might consist of 1/2 cup of quinoa, 1 cup of steamed broccoli and 4 ounces of grilled chicken breast. Make similar pairings at snack time too -- try an orange with a hard-boiled egg, 2 ounces of water-packed tuna on a slice of whole wheat bread or a cup of lentil soup with an apple.
Considerations
If you are unaccustomed to consuming fiber, it may cause some unpleasant side effects, including cramps and gas, if you add too much too soon. Even if you want to lose weight quickly, add fiber gradually to minimize these symptoms. Try to drink plenty of water when adding pairings of fiber and protein for weight loss. The water helps the fiber move smoothly through your system and keeps your kidneys functioning optimally.
Article reviewed by JEL Last updated on: May 16, 2012
Read more: http://www.livestrong.com/article/557164-fiber-protein-pairing-for-weight-loss/#ixzz1vnMBtF9L
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