Using the F-Word in your Weight Loss Plan

There's a word often forgotten by those who've set a goal to lose weight or to improve their health. It's something that while simplistic and often overlooked, can make a dramatic difference in weight loss success.

No, it's not a new exercise program that involves swearing like a sailor, though that's an amusing concept. It's something most people need more of. I'm sure you're hoping I'll say "French Fries" or something else involving "Fat" but neither of those are what I'm referring to.

It's a natural part of your diet that's been virtually eliminated by the processing technology responsible for most modern foods. The f-word in question is fiber. Fiber is not just for those of advanced age or who have irregularity problems. Throughout our evolution fiber has always been an integral part of our diet. Our bodies are meant to have fiber in our meals. It regulates metabolism and naturally cleanses the bowels without chemicals or other "equipment." It also provides a calorie-free sensation of fullness.

I'm not suggesting you go out and eat carbboard for your meals, but pure fiber is the only natural no-calorie food. For those trying to reduce their body fat levels, it's important to cut down on refined sugars. But this isn't to say that sugar is completely bad or unnatural. However, in nature large quantities of sugars are usually accompanied by fiber. They are meant to be consumed this way.

Think about an orange. One cup of orange sections has approximately 14 grams of sugar and 4 grams of fiber, plus a small amount of protein and a miniscule amount of fat. One cup of orange juice is made from several oranges, and has little to no fiber (assuming low pulp). So it has all of the sugar and virtually none of the fiber. It delivers approximately 21 grams of sugar in the same measuring cup.

Note that a typical soda delivers 27 grams of sugar in the same measurement, but who drinks 8oz sodas? Sodas today come in 12-64oz cups. A typical fast food large drink is 32oz. That's 108 grams of sugar, or the equivalent sugar of around 8 large navel oranges. Would you eat 8 large oranges with your meal?

Without the fiber the sugar is processed very quickly by the body, and you become hungry in about 30 minutes. With fiber, or even in the presence of fat and protein, carbohydrate (sugar) metabolism slows and you don't begin to feel hungry for two hours or so.

So the best course of action is to consume foods in the most natural form possible. This preserves the naturally occurring nutrients and fiber that processing and refining tend to remove. Avoid highly processed grains and sugars because they provide only empty calories. The sugars are processed quickly by the body, partially because there is no fiber present to slow down the metabolism.

Try to avoid drinking calories. Calories in liquid lack fiber so the sugars go straight to the bloodstream causing insulin spikes that force large quantities of sugar into fat storage. Drink pure water as much as possible, that way you can save some calories for the foods you enjoy. When eating sugars, do so in moderation and always in the presence of fiber.

Try to avoid any starches that are "enriched." Enriched flour, which is used to make white breads and pastas, is refined to remove the nutrients (including the bitter-tasting bran) aside from the starch (a complex sugar). Enrichment is required by many states to add back several essential vitamins.

As a rule, try to get at least 5 grams of fiber in every meal, including snacks. Switch to whole grain products and eat more whole fruits and vegetables. Any good weight loss regimen must also include a comprehensive exercise program as well as fun, healthy activities to raise overall calorie consumption.

Jeff is a writer and professional fitness coach. He's the founder of FitDaily.com, the online home for free exercise programs where you can workout without weights, all from home.