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Weight Loss Fiber SupplementsWeight loss fiber supplements often sold as tablets, powder mixes or bars can often fill in any gaps where you've been unable to get your daily intake of fiber in fruit and vegetables in your normal every day diet, and let's face it - no one's diet is perfect that they eat just the right amount of fiber every day. The recommended daily intake of fiber is 25 - 30 grams. You'll find the relevant research below. Use them to examine the value of weight loss fiber supplements generally, and then if you're interested in a particular supplement - evaluate it's particular value separately. Research Title: Dietary fiber and weight regulation. Research Title: Long-term effect of fibre supplement and reduced energy intake on body weight and blood lipids in overweight subjects. Year Published: 2000 Research Summary: Researchers wanted to investigate the efficacy of high fiber diets for weight loss strategies. They took 58 moderately overweight women on a reduced energy intake of 1200 Kcal per day and divided them into a placebo group and a treatment group. The treatment group received 6 grams fiber supplement. After 24 weeks, the group receiving the fiber supplement lost 8 kg. The placebo group lost 5.8 kg. The researchers concluded that a fiber supplement can be helpful in weight loss when used in a negative calorie intake diet. Acta Medica (Hradec Kralove). 2000;43(4):129-32. Research Title: Chronic use of glucomannan in the dietary treatment of severe obesity Year Published: 1992 Research Summary: 25 obese women undertook a negative calorie diet. Half of the women also received a glucomannan supplement of 4 grams. The group receiving the supplement, improved in fatty mass, lipid status, carbohydrate tolerance and was able to stick to the diet better than the group who did not receive the supplement. Glucomannan is a soluable fiber derived from Konjac flour and has a laxative effect. Minerva Med. 1992 Mar;83(3):135-9. Conclusion about Fiber Supplements:Weight loss fiber supplements do work when used within a sensible eating and exercise weight loss strategy. The supplements by themselves probably will not do anything but help to clean your insides out. It is also worth noting that different weight loss fiber supplements work on differing mechanisms. Some as you can see, above have a laxative effect. Some work to lower cholesterol. The soluble fiber helps to trap cholesterol within the intestines. Those fiber supplements sold for its appetite suppressing properties usually consist of water-soluble fibers from fruit, beans or psyllium and expand in your stomach to help make you feel full. When using these kind of supplements, its absolutely essential that your water intake is adequate. Over-use or inappropriate use of these supplements could lead to diahorrea, so these things should be kept in mind. As well as causing diahorrea, you may be washing out valuable nutrients that your body needs by having too much fiber in your diet. Having said this, weight loss fiber supplements can be helpful in weight loss when used as part of a negative calorie weight loss strategy and under the supervision of a health practitioner. Other references you might be interested in:Dietary fibre added to very low calorie diet reduces hunger and alleviates constipation.Diet & Fitness TipsIf you found this useful, get great diet recipes, fat burning exercises and other articles like this one in our diet & fitness newsletter. |
