44 million women and 26 million men in India aged above 20 were found obese in a new study by Lancet. Obesity can have a widespread impact on your health.
- Increased stress on the heart
- Hormonal imbalances
- Inflammation throughout the body
- Respiratory issues
- Musculoskeletal issues
- Increased risk of mental health issues like depression and anxiety
Many people strive for weight loss, motivated by a desire for better health, improved appearance, or simply feeling more energetic. However, achieving and maintaining weight loss can be a significant challenge for several reasons.
Shedding weight boils down to creating a calorie deficit, where you burn more calories than you consume. To burn those calories, you should engage in regular physical activities like cardio workouts and strength training, or you can find activities that you enjoy to keep yourself motivated.
As for diet, limiting processed food and sugary drinks is essential. It would help if you focused more on whole foods, portion control and making your meals more nutritious.
Fiber and its types:
Fiber is often overlooked as a weight-loss aid, but it can be a powerful tool. Here’s why:
- Promotes satiety
- Slows digestion
- Feeds the good bacteria in your gut
Two main types of fiber can be beneficial for weight loss:
Soluble fiber:
Forms a gel-like substance in your gut, promoting satiety and slowing digestion. Examples include fruits, vegetables, oats, and chia seeds.
Insoluble fiber:
Adds bulk to your stool and aids digestion. Examples include whole grains, legumes, and nuts.
Fenuflakes – Powerhouse of Fiber
Fenuflakes is defatted and debittered flakes made from methi (fenugreek) seeds.
- Fenuflakes boast a significant amount of fiber (at least 60%). It has a nearly 1:1 equal ratio of soluble and insoluble fiber.
- It also has a good amount of protein (at least 30%) that contains all the 9 essential amino acids.
- Fenuflakes is an excellent choice for those following low-carb or keto diets as it has an ultra-low carb content (less than 1%).
- It is also low in fat (less than 1%), making it a calorie-conscious option.
- Neutral in taste, Fenuflakes can be easily incorporated into various meals and snacks, such as yogurt, smoothies, poha, curries, or baked goods.
Can Fenuflakes help in weight loss?
A study was conducted using an artificial gut model at Prodigest, Belgium, to see the effects of Fenuflakes on gut health. It was shown to:
- Increase healthy gut microbial diversity.
- Increase in short-chain fatty acids production.
- Reduction in bloating and Inflammation.
The magic happens thanks to the trillions of bacteria residing in our gut, collectively known as the gut microbiome. These diverse bacterial communities ferment the complex carbohydrates in dietary fiber.
During fermentation, these gut bacteria break down the fiber molecules into simpler components, including Short-Chain Fatty Acids (SCFAs). The main SCFAs produced are Acetate, Propionate, and Butyrate.
Previous studies conducted on SCFAs showed that:
Acetate
May promote fat burning in the liver and activate brown adipose tissue.
Propionate
May suppress appetite through GLP-1 and potentially reduce fat synthesis.
Butyrate
May regulate genes involved in fat storage and promote gut health, which can indirectly influence metabolism.
It’s important to remember that these are complex biological processes, and the exact mechanisms by which SCFAs influence fat metabolism are still being researched. However, the evidence suggests that SCFAs significantly promote a metabolic state that favours fat burning and discourages fat storage.
Takeaway
While fiber is an excellent addition to your weight loss plan, it’s important to remember it’s not a magic bullet. A healthy diet with a calorie deficit and regular exercise are still essential for weight loss success.
Remember, weight loss is a journey, not a destination. There will be setbacks, but don’t give up. Celebrate small victories and focus on progress, not perfection. If you have any underlying medical conditions, consult your doctor before starting a weight loss program. They can help you create a safe and effective plan for reaching your goals.
References
- https://pubs.acs.org/doi/10.1021/jf900470c
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8670478/
- https://www.sciencedirect.com/science/article/pii/S2405654522000701#:~:text=PYY%20and%20GLP%2D1%20are,ex%20vivo%20and%20in%20vivo.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9541926/#:~:text=Butyrate%20also%20appears%20to%20increase,metabolism%20in%20human%20colonic%20mucosa.&text=Additionally%2C%20butyrate%20plays%20an%20important,gut%20health%20and%20gut%20functioning.
- https://indianexpress.com/article/health-wellness/obesity-lancet-study-india-cause-9188931/#:~:text=4.9%20percentage%20points.-,The%20new%20study%20reveals%20that%2044%20million%20women%20and%2026,180%20for%20men%20in%202022.
So, remember, fiber can be a powerful weight loss tool!
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