We here at Eden know a thing or two about getting your sexiest, trimmest bod, with the least amount of effort.
Some of you may be thinking – the least amount of effort? No way, Jose. Meal replacement
programs are a sure fire way to low energy days coloured only by daydreams of binging on onion rings and hiding hunger-induced tears from your co-workers.
Actually, yes way. There is an easy road to shed fat, feel full, and ditch your cravings.
So we’ve collected our top 3 keys to getting and keeping that summer bod even though summer is officially over (#heartbroken). This our first instalment in a three-part series.
So what is the first key to weight loss and vibrant health?
Fiber, in all its glory, is what keeps us full. The feeling of fullness – also known as satiety – means you’re satisfied after consuming a meal, and can comfortably wait a few hours to consume your next one.
In fact, there is an indisputable collection of data supporting the idea that fiber is a key driver of weight loss. Which of course, makes a lot of sense – feeling full and satisfied means you won’t reach for that packet of Doritos mindlessly or find yourself making a dozen trips to the fridge while catching up on your latest Netflix obsession. Having fiber rich food in your belly not only makes it feel full because fibrous foods generally have more volume than fibreless foods per calorie, but also because fiber expands in the stomach and slows down the movement of food in your intestines – meaning you can avoid hunger pangs and the inevitable overeating habit that comes with it.
Plant foods are the only source of fiber, and unprocessed plant foods are the best sources. Goji berries, for example, not only contain an astoundingly high amount of antioxidants (glowing skin – hello!) but are a high fiber plant food which contain 4 grams of fiber for every handful portion consumed. When considering the fact that the Australian Dietary Guidelines place the optimal daily fiber intake at 25 grams for women and 30 grams for men, just a single handful of this superfood gets you a good way to the end goal.
Eden is a collection of fibre-rich, superfood goji berries, walnuts, sunflower seeds, flax seeds, dates, cashews ad coconut, blended in a specific ratio and portioned in such a way that your nutritional needs – including fiber requirements, but also your dose of antioxidants, healthy fats, vitamins and phytonutrients – are met in the most delicious and portable way.
While it’s close, fiber isn’t the whole shebang in feeling satisfied. There are liquid meal replacement programs on the market that claim to have good fibre content (yet are filled with inflammatory proteins) which have limited appeal. The process of chewing your food not only fulfils an appetitive (read: appetite) craving and makes meal times much more enjoyable, but it also releases enzymes in your saliva, which, upon reaching the stomach send signals back to your brain telling it that you’re full. Failing to chew on meal replacement products prevents the body from releasing enough enzyme rich saliva and therefore hinders the digestive process, and can mean you’re still hankering for something to chew on. Real food, real chewing and real taste satisfaction are integral to a sustainable and effective weight loss strategy.
Eden tastes good AND fills up your stomach with the right nutrients, and none of the high-calorie nasties. So…kind of like ..magic, you ask? Not magic. Fiber, the chewable king (wink).
Beyond weight loss, a diet high in fiber prevents a whole host of diseases such as bowel cancer, heart disease, diabetes (Lindström et al., 2006), irritable bowel syndrome, digestive ulcers, and others, and can lower cholesterol in a matter of weeks. Recently, researchers have found that populations with a higher fiber intake have much lower incidences of breast cancer (Mahabir, 2012). Ellen Warner, in her editorial for the Cancer, Epidemiology, Biomarkers and Prevention Journal emphatically states that fiber is a key preventative measure in the fight against breast cancers, and that preventative measures are our best and most statistically reliable tool against cancer deaths (Warner, 2012).
So, getting a high fiber intake –always sorely lacking in the standard western diet – not only ensures you avoid overconsuming calories, but is one of your most reliable insurance policies against the perils of the modern disease climate.
So remember to get your fiber in at 25 grams per day if you’re female, and 30 grams daily if you’re male. As always, if you want an easy and fuss-free way to get your intake in, head over to our Eden products page here and you’ll be munching on fibre rich, belly slimming magic food in no time.
Next week, we’ll discuss the ways that nutrient deficiencies can derail your weight loss goals and the very surprising paradox of choice.
Lindström, J., Peltonen, M., Eriksson, J., Louheranta, A., Fogelholm, M., Uusitupa, M., & Tuomilehto, J. (2006). High-fibre, low-fat diet predicts long-term weight loss and decreased type 2 diabetes risk: the Finnish Diabetes Prevention Study. Diabetologia, 49(5), 912-920. http://dx.doi.org/10.1007/s00125-006-0198-3
Mahabir, S. (2012). Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies. Breast Diseases: A Year Book Quarterly, 23(1), 29-30. http://dx.doi.org/10.1016/j.breastdis.2012.01.011
Warner, E. “An Ounce Of Breast Cancer Prevention–Let’s Try For A Pound”. Cancer Epidemiology Biomarkers & Prevention 21.5 (2012): 705-706. Web.