Fiber is basically a carbohydrate that can't be digested by the human body. You find it mainly in plants we eat such as fruits, vegetables, whole grains, beans, nuts, and seeds.
Unlike most nutrients, it is not absorbed by our bodies but passes through the digestive tract largely intact. Fiber is very important to a efficient digestive system and is one of the tools you can use with your natural weight loss....
When talking about high fiber foods, you have to break the high fiber foods into three categories. They are soluble fiber, insoluble fiber, and resistant starch (or just "starch").
Most of the diet of the overweight is comprised of starches. This is one thing to reduce in order to lose weight and lose fat. Lean, slim, fit individuals that stay this way have a relatively low percentage of their diet comprised of starches.
With soluble fiber, you should eat these alone and avoid combining them with other foods. With insoluble fiber, you should have a lot of these in the form of fresh, organic raw food and combine it with proteins and starches if you are going to eat with something else.
This type of fiber dissolves in water and turns into a type of gel during digestion. This slows the process of digestion and nutrient absorption. That is why you want to eat these alone. Good sources of soluble fiber include:
This fiber does not dissolve in water. Instead, it absorbs many times its weight in water. This creates a soft bulk and speeds up the passage of foods through the stomach and intestines. It also adds bulk to the stool. Eat these in the form of raw food and combine with proteins and starches. Good sources of insoluble fiber include:
This type of fiber is the part of starchy foods (approximately ten percent) which is tightly bound by fiber and resists normal digestion. Friendly bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids which are important to bowel health and may protect against colon cancer. Reduce these foods. An adequate amount is necessary but that amount is nothing compared to what most of us are eating. Examples of starchy foods include:
You can read these study results that revealed the effect dietary fiber has on weight loss:
The main area that high fiber foods, particularly insoluble fiber from raw foods, makes a big difference with weight loss is that is reduces the storage of fecal matter in the colon.
I chose the words storage because that is what happens. Fecal matter with a diet and lifestyle that we live in today, gets stored rather than eliminated easily and regularly.
So much so that what is considered "regular" and "normal" elimination is actually a very poor standard.
Constipation is commonly identified as a condition where the fecal matter is so tightly packed together, that bowel movements are infrequent, and occur with effort and straining.
High fiber foods, particularly insoluble fiber speeds the process of the colons elimination. Insoluble fiber also attracts water and thus hydrates the colon. Most of the time, the problem with digestion and weight loss for that matter is dehydration.
The lack of water in the colon makes the colon unable to do its job. Insoluble fiber naturally attracts water. This helps to increase bulk, soften stool and reduce the time through the intestinal tract.
Without fiber, too much water is removed from the colon and the waste matter becomes too solid as a result. The entire digestive tract slows down as a result. Insoluble fiber restores the water balance between the colon and the body making sure that there is enough water in the colon as well as the body.
By reducing the storage time of feces in the colon, the amount of impacted fecal matter is reduced. This allows greater absorption and assimilation of remaining nutrients from the colon into the body.
People that are overweight are not eating enough high fiber foods. Period. I have studied the diet of those wanting to lose weight and their diets are devoid of fiber. Entire cultures that have low rates of obesity and obesity related diseases have diets very high in high fiber foods.
High Fiber foods also usually contain both soluble and insoluble fiber. Usually a high fiber food is either predominantly insoluble or soluble rich in fiber.
Those high fiber foods high in soluble fiber moderate the blood sugar and glucose levels in the blood which stops sudden influxes of insulin leaving unused glucose in the body that converts to fat.
Those high fiber foods that are predominantly high in insoluble fiber, especially when the source is from raw, fresh and organic food, increases the health of the colon and reduction of toxicity.
Definitely take insoluble fiber supplements. Choosing high quality psyllium husk mixed with herbs that stimulate the colon's nutrient absorbing and waste eliminating process.
Try it out. With everything you eat, try making more than 50% of it high fiber foods that are mainly raw and water rich and correctly combined. And start taking a fiber supplement. When you do, you will realize that all the science won't be as convincing as how you will feel once your colon is relieved. You really won't be able to tell how much your colon has been taxed until the consumption of high fiber foods in a raw food form and fiber supplements get your colon moving towards the state it should be in. You need to have your own reality to be convinced as to what works.
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Over the past 10 years I have been losing weight and putting it back on just about every three months.
I finally took a much needed step and hired Yegyan to help me stop the yo-yo diet cycle. After 30 days I lost 11 LBS and was able to get back into my favorite pair of jeans. After 60 days I lost a total of 16 LBS. After 120 days, the weight is still off, my skin looks much better, and I actually have energy at 2pm in the afternoon! Lol!
People always ask me what's different and it really boils down to the education that I received from Yegyan. He put facts behind his food & nutrient recommendations so that I began to WANT to eat healthier foods instead of just forcing myself.
It's been a lifestyle change and I couldn't be happier to have officially said goodbye to the old (overweight) Nick.
Yegyan, thank you for all of your hard work and for our new friendship.
I hired Yegyan to help me with general health and energy. I wasn't so interested in weight loss.
But I endedup losing 14 pounds in two months. And this was also during Christmas!
I hardly have any sugar cravings (and I was a sugarholic. I mean fast food dessert breakfast lunch and dinner), and have deeper sleep than I ever remember and more energy throughout the whole day.
The days were like a struggle to make it through. Now I feel good, calm, focused and happy all day. It is more than I expected.
I CAN FIT IN MY JEANS – haven't worn them for about 8 years!
I spoke to you about 3 weeks ago, and I wanted to thank you again for responding to my last e-mail so promptly, and giving me some feedback on what I've been doing. I really appreciate it.
I just wanted to check in and let you know about my progress... so far after about 2 1/2 weeks, I've lost about 10lbs. When I took my measurements, I would say that I've lost between 1/2" and 1" in most areas of my body
T. D. Long Beach CA Jun 25, 2010
There was a change today.... 4.5 lbs loss to be exact. :)
Charlene Mercer, Dohar
Last time I told you I had lost 20lbs in three months by changing my diet and aerobic activity in the form of brisk running. My waist has gone from 45" to now 38" and my weight 196lbs my height is 6ft.... and my waist is getting smaller again. This is great motivation!
...At 57 I don't feel I have both feet in the grave yet. Above all I don't want to become what I see lots of my friends starting to turn into wizened old men!
Anyhow thought I would just give you some feedback and thank you for a well written and thought out book.
Larry Manderson, MD. Ireland
Got your metabolism makeover e-book, and love it!
Went to doc's office: She decreased my insulin back down to 40 (yippee!) and was really pleased with my progress.... I'm happy with what you've helped me accomplish thus far.
I was shocked to suddenly realize that I was feeling good after so many years of daily headaches and stuffed up nose
L. Liberty, Tacoma, WA
When I first started changing my diet a week ago, I couldn't believe it. I definitely started to feel the difference.
My mind was clearer. It felt like a fog was lifted. My energy was increased.
I wasn't dragging myself around to do things. I had a lot more energy.
Even my hair improved. It wasn't as dry as it was before I changed the way I was eating. It has a lot more body and not as frizzy and it was. I was using a special conditioner to make it less dry and frizzy. I don't have to use that anymore.
My skin is different also. I have been told so many times by a lot of people that I look younger. I even notice it myself. I don't look so worn out anymore. My skin has a different look to it. It seems like my wrinkles are not as pronounced. The rest of my body isn't as dry as it was, I don't use half of the lotions I did before.
I have lost ten pounds and 1 inch of my thighs and hips. My life is changing for the better. I haven't even started to exercise yet. But I don't feel that it will be as hard as it would have been if I didn't change my diet. I'll update you with my results.
Thank you so much for all of your help and the knowledge that you are giving me. What a difference a diet can make in your life.
I think once you get the knowledge on how food affects your body, the easier it is to change the way you eat. Knowledge it half the battle.
So many people eat the wrong way because they have been given bad information. There are a lot of people on diets that are really not eating the right way or eating the right things. They seem to gain the weight right back the minute they stop the diet. They feel hungry all of the time and get tempted constantly by the things they can't eat.
Well I don't feel deprived. I don't feel hungry and I haven't been tempted by anything, which is unusual for me.
Nobody ate more sugar and sweets than I did. I was always putting a cookie in my mouth. Eating chocolate or cake any chance I got. I thought it gave me more energy. I don't need that anymore. I never thought I would not want any sweets, but I don't. I feel satisfied, which is a great feeling.
Feb 2 2009
Follow up ….
Ye Gyan, I am now down to 128lbs from 156lbs!! You're great!! I can now wear anything I want!! I feel so much better at this weight! Wait until you see me. We need to take another after picture!
C. DeHaan. Oregon
Jan 21, 2010...
I am 62 5'2 and I weight 135 lb my numbers are 246 Chol/146 tri/43 HDL LDL 176 The doctor wants to put me on medication I dont want to do that.
I have just started taking Guggal (2) 300mg, Beta-Glucan (1) 250 mg,Niacin 2 100 mg drinking (2) tablespoons of chlorophyll in water, eating oatmeal and drinking oat bran 2 tablespoons and garlic is this going to work do I need to do more. I do this everyday and I am walking at the gym They are giving me 30 days to get it down. I have thought about adding red yeast rice.
Jan 27, 2010...
3 Feb 2010...
I had got up to a size 10 and it was tight boy that came off quick.
I have tried for months to do what you have got me to doing. I am a Tarus born in April and my head is hard but
I am listening to you and doing as you say.
I was trying to change my cholesterol I dont know if that has happened yet but now I have another thing going on.
I have got men after me from 35 to 70 years old. I am really having a lot of fun with all the attention I am getting I was not looking for weight to go so much but I am really liking this.
I am in jeans I have not worn for 10 years I look 10 years younger than I am. THIS IS FUN
If people dont belive it they can email me.
E. Powell, WA
At 48 years old, I had spent the better part of 25 years running, working out, eating healthy food, and taking care of my body. Being somewhat of an exercise junkie, I was certain I had all the answers.
I was frustrated that my body was stuck in a state of "I'm not budging, just try and make me." I can honestly say that I thought I knew exactly what I was supposed to be doing for myself and for my health, however, I was working in vain. What I wanted was completely eluding me.
I thought that at 48 I finally had the time, the space and the energy to have the body that I wanted, and dammit, I was going to get it.
I tried to tweak my diet and exercise routines in every way I could think of, but nothing was working.
Although I was keeping up a rigorous routine of daily exercising and relatively (at least that is what I thought) healthy eating, nothing was changing.
In addition to not feeling as fit as I should have been for how hard I was working, I literally had zero energy.
Yegyan's approach to diet, exercise and overall health and well-being are unlike anyone else's. I have read countless books on diet and exercise. I have had personal trainers and diet coaches.
However, I have never felt as good or, in my opinion, looked as good as I feel and look today after following Yegyan's advice and approach to repairing the body by correcting hormonal imbalances through nutrition and proper exercise.
I have lost those stubborn 6 pounds, 8% body fat and 12 inches overall. I am overwhelmed with excitement, not just because I look so much better, but more importantly, because I actually FEEL so much better. I feel more alive, more alert, more energetic, more rested, and healthier than ever.
L. Quintanilla, Aliso Viejo, CA
I listened to what you had to say about exercising and now can understand what I am doing wrong.
I have lost inches .... Thank you for helping me to understand that.
EVERYBODY was asking me what am i doing!!! and that i lost a lot of weight YAY!!!!!
today , my in laws came over for lunch .... it's amazing how i could finally control my cravings that easy. THANK YOU YEGYAAAAAAAAAAAN!!
H. Abdul Rhiyad, Saudi Arabia
Before I met Yegyan, I had been working out at the gym, but struggled to lose 10 pounds over a period of many months.
When Yegyan and I talked about that, he explained that my heart rate should not go over 126 while working out in order to be burning fat. I had had no idea, so prior to that I had been working as hard as I could push it, out to 135 and even 140 and believing I was doing the best thing possible to lose weight in a healthy manner.
As soon as I began to keep my heart rate under 126 and increase the length of workouts as he had also suggested, the next 10 pounds came off much more quickly, and I was a believer!
Thank you Yegyan, for helping me to restore myself to fitness."
Thank you so much for your consults and training. I read your book and though I was doing everything correct but the weight loss stopped even though other other symptoms like energy, sleep, flexibility relaxation were still improving.
After doing the coaching with you for 4 months I realized that there is more to this than meets the eye. You were able to spot many things that were giving me trouble. Better yet, you told me in advance what I would be running into. Not generally, but specifically me. From your experience you were able to tell me I would have a hard time with something and sure enough it was a brick wall.
Then you walked me through it every single day for three weeks straight.
There is no way you can put everything in a book.
I have reached my goal and know I have given myself the greatest gift - long-term health and knowledge.
Please put this email on your site!