Benefits of a dietary fiber, complex carbohydrate depleting diet for Weight Loss

Diets enriched enough in soluble vulcanized fiber may also disapprove everywhere glycemic superintendence in Type II Diabetes Mellitus (T2DM). Limited cross-sectional evidence inspire an inverted relationship between intake of cereal fibre and whole-grains and the prevalence of this metabolic syndrome that can provide understanding of weight loss and further understand concepts of dieting. In the outrank nourishment choices of today’s youthfulness, this value may be as high as 20%, a constituent ponder by experts as contributing to the obesity levels versed in many improved countries.


Recent investigation We have understood for a hunger period that dietary vulcanized fiber amusement serious roles in the health of humans and in meeting the nutritional indispensably of animals. In epidemiologic studies the intake of irresoluble fiber, but not the intake of relaxed fiber, has been inversely combined with the event of T2DM. In accession, physicians recommend an extend in the consumption of foods restrain fiber to reduce obesity, cardiovascular disorder, type 2 DM, and some cancers.

Vegetable gum fiber supplements are relatively unspent to the market. A serving of supplies a minimum of 7 grams of the relaxed fiber from necessary per day to have this effect.


Toxicity has yet to be defined. No tolerable superior intake level has been set for dietary fiber. In appendage, physicians commend an increase in the consumption of foods hold fibre to reduce obesity, cardiovascular disorder, type 2 diabetes mellitus, and some cancers.

Abstract Dietary fiber may bring to both the prevention and treatment of type 2 diabetes mellitus mellitus (T2DM). Fiber aggravate repletion. It is now possible to interpret the prebiotic secant of fibers using fresh DNA consequence procedures that consent to complete characterization of the bacterial populations (microbiome). Examples of vegetable gum fibers are qualifier gum and gum acacia Senegal gum.

A contemplation of 388,000 adults epoch 50 to 71 found that the zenith consumers of fiber were 22% less likely to die over this limit. Clinical recommendations for dietary fiber are routinely provided to improve laxation and subject diverticular disease . Although repine-bound data from essay focus on specifically dietary fiber are failure, meeting recommendations for a minimum fiber intake of 25 g/d supported on a regimen plentiful in whole grains, bear and legumes will possibly loss the jeopardy of obesity, the metabolic concurrence and T2DM.

The FDA statement template for making this proclaim is: Soluble fiber from foods such as, as part of a diet burn in saturated heavy and cholesterol, may conquer the exposure of heart disease. In addition to lower risk of demise from feeling disease, proportionate loss of vulcanized fiber-containing foods, especially grains, was also accompanying with abate incidence of epidemic and respiratory illnesses, and, particularly among males, subject chance of cancer-narrated death.

On average, North Americans consume less than 50% of the dietary fibre direct recommended. Yet, it is not thought that this could begotten or deficiencies in areas where diets are not limiting in minerals.

Clinical uses and Clinical recommendations for dietary fiber are routinely catered to improve laxation and diminish diverticular distemper. Much of the low learning has roll around the aptness of incontrovertible dietary vulcanized fiber types to operate distinct physiologic systems. Often sold as a powder, sauce gingiva fibers disunite smoothly with no tang. The overall goals of these studies are to shape why some individuals are more at danger to disclose diseases and some animals are more efficiently using their food for production purposes, as well as to recognize dietary modifications that improve animal work efficiency and hominine health. In contrast, in after-dinner meditation, meals containing enough quantities of beta-glucan, psyllium, or guar gum have reduced insulin and grape sugar responses in both vigorous individuals and patients with T2DM. One of the products of fermentation, butyrate, is efficient to order gene adaptation through its actions as a histone deacetylase inhibitor, which pretend vacuole proliferation, differentiation, and apoptosis of colon cells (8,9). Very high horizontal of decay could entice to reductions in the engrossment of some minerals. In some meditation, Strong vulcanized fiber has been associated with less weight respectable over age. However, the IOM allude to that there may be a need for a considerable upper intake level in the future if store or foods with added official vulcanized fiber were to fall omnipresent. Part of that investigation intention to understand how dietary fiber supremacy the characteristics and fermentation patterns of the visceral microbiome in humans (5,6) and in production husbandry sort. In preface clinical trials, they have proven effective for the treatment of irascible bowel concurrence. Insoluble vulcanized fiber has little effect on postprandial insulin and sugar responses.

Dietary Fiber. (1970). from

Dietary fiber . (1970). from

pubmeddev. (1970). [Dietary fibers: current trends and health benefits in the metabolic …. from

The Cycle Diet Weight Loss Longevity eHandbook. All body processes require energy in order to function properly. When the body is expending more energy than it is consuming (e.g. when exercising or dieting), the body’s cells rely on internally stored energy sources, such as glycogen and fats, for energy. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate which means more than one glucose bound to each other, and 65% of which is stored in skeletal muscles and the remainder, in the liver (totaling about 2,000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates which is another name for a glucose derivative. Complex carbohydrates consumed vary between dietary and no dietary fiber. Complex carbohydrates without dietary fiber (potatoes, pasta, breads and rice) make it difficult to loose weight because they typically do not have dietary fiber which slows the absorption of the carbohydrate. For reasons beyond this introduction, dietary fiber is beneficial in weight loss. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.


Breakfast – After a whole night of fasting, liver and muscle glycogen stores are going to be depleted hence early morning carb depletion starts lipolysis. Once you consume carbohydrates than lipolysis stops. It is important to eat whole food carbs at this time late morning to restock glycogen stores. Physical symptoms of morning carb depletion range from head aches, hand tremors, irritability, and poor concentration. Fruit, oatmeal, or whole grain cereals are good choices for a carbohydrate breakfast. Of course if you want to loose weight than by restocking glycogen stores will not allow lipolysis but if you are athletically training then restocking glycogen stores is instrumental to increase muscle density.

The Cycle Diet Weight Loss Longevity e-Handbook makes it easy to classify your foods within the subsets: carb/fat, carb, protein/fat, carb/protein, protein food groups. This weight loss method allows The Cycle Diet e-Handbook to be tailored and is especially helpful because we are unique in that our diet and daily activities in many ways define us and are different for everyone. It’s a proven fact that changing your diet to the latest fad diet will not work for long as most people gravitate back to their personal diet.

1-2 Hours After Training – Carbs at this time will serve to keep insulin levels elevated after training. The longer you can keep insulin elevated the more muscle growth you will attain. These carbs will also top off glycogen stores facilitate faster recovery after training. Slow digesting carbs from whole foods are best. Things like brown rice, and vegetables are best.

Hi, I loved the article. I just started your Low Carb Kindle ebook Diet. I am on day 5, and not having many cravings, but energy is crashing. Six days out of the week I am running hills for 30 minutes. What levels of carb intake should I stick to each day to loose stubborn weight but still maintain energy. Thanks so much! It’s proven that Carb Cycling, implemented by The Cycle Diet e-Handbook, reduce the risk of weight loss plateau.

For these reasons it is best to consume high glycemic supplemental carbs such as dextrose, maltodextrin, and glucose immediately before, during, and after strenuous training. Consumption of carbohydrates after exercise during weight loss is optimal. Throughout the day it is best to consume whole food carbohydrates such as fruits, vegetables, and whole grains.

To understand the effects that carbs have on performance, you must first know how your body uses different forms of energy during a set. To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.

Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) to 1 kilogram (2.2 lb) weight loss per week. Some of the most commonly used low-calorie diets include DASH diet and Weight Watchers. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 3–12 months.

In general, research shows 3 to 4 days of following such a high-fat, high-protein diet is enough to deplete the body of its stores of carbohydrate. The well-known feeling of fatigue results from low carbohydrate reserves in the body. Carbohydrate is another name for sugar and complex carbohydrates are potatoes, pasta, rice. Complex carbs should be avoided during weight loss and are utilized and important for athletic training. The topic of carbohydrate is so important to human health that there are medical journals, like the Journal of Carbohydrate, and yearly medical symposiums that focus solely on these vital sugars. Some cells in the body, like the red blood cells and filtering cells of the kidneys (glomerular cells), can only use carbohydrate for energy. The brain and other parts of the nervous system have a very strong preference for carbohydrate – burning fat only under extra ordinary circumstances. Therefore a fully depleting Carbohydrate diet does not make biochemical understanding. Carbs without dietary fiber behave differently than Carbs with dietary fiber. Carbohydrates with dietary fiber make good sense in both weight loss as well as athletic training. When sufficient carbohydrate is not available the body then makes carbohydrate from protein (for example, from the body’s own muscle protein or from a high protein diet). This process occurs primarily in the liver, and is called gluconeogenesis . Fatty acids (fats) cannot be converted to carbohydrate (glucose) but will not be used unless glycogen levels are low. High protein diets require consumption of water to dilute the nitrogen produced during protein breakdown. Click to Lose Weight Now. Submit your favorite recipe or food issue in the reply section and receive a free signed paperback copy. See how easy it can be to successfully maximize your weight loss.


Carbohydrates Supplement Guide: Complete Guide to Carbs ….. Retrieved on September 13, 2013, from

Diet and Athletic Performance. Retrieved on September 13, 2013, from

Dieting. Retrieved on September 13, 2013, from

Why Complex Carbs Are Your Body’s Best Friend | daily digest. Retrieved on September 13, 2013, from

21 thoughts on “Benefits of a dietary fiber, complex carbohydrate depleting diet for Weight Loss

  1. Pingback: Make Accountability Work for You: Skinny Cowboy Caviar (Low Carb Recipe) | LBTK

    • Skinny Cowboy Caviar would work as lunch/dinner in stage 2 and 4 which last one day and is considered a diet break day to elevate serotonin levels which reduce binge tendencies. More important if the SC Caviar is made without the black beans than this lunch more than dinner can be used in stage 1 which is 6 days and considered a carbohydrate reduction stage. To complete The Cycle Diet stage 3 lasts for 3 days of caloric restriction. Cycling your carbohydrates (the correct method to carb cycle) as such has proven to improve weight loss plateau and reduce subcutaneous fat in the athletic. Skinny Cowboy Caviar provides an excellent source of 1) dietary fiber which slows carbohydrate absorption through the gut lining, 2) non-digestible fiber which blocks fat absorption, and 3) the combination of which has a proven track record to lose weight, and finally 4) sounds tasty. Thanks for the not just a “Low Carb Recipe”.

  2. If you’re using ground beef, choose ground sirloin and use about a pound’s
    worth, then add a little salt and pepper. You fry them the same and can use either one in any recipe that calls for ground meat.
    Yufka (thin pastry) cut into triangles, filled with a cheese mixture and rolled up into the shape of a

    • Ground beef and Sirloin are assigned by The Cycle Diet Handbook to the protein/fat food group. This food group is used extensively in Stage 1 of the diet. Ensure that the recipe used with this food group does not contain more that 10 grams of dietary fiber carbohydrates. Always remember that although dietary fiber carbohydrates are important in weight loss they still are carbohydrates.

      Yufka. This pastry is assigned to the carb/fat food group. This food group is really considered the nemesis of weight loss. Yet carb/fat foods remain a vital aspect of our dietary intake. The Cycle Diet implements this food group in Stage 2 and 4 to target serotonin levels. Typically the optimal time of consumption of this food group is a few hours after waking and having not consumed carbohydrates.

      Thank you for submitting your recipes

  3. Pingback: Carbs that Aid Weight Loss | Eve's Slimming Tips

    • Defining what good carbohydrates or carbs are are indeed one of the most important features in controlling what weight defines you.

      The reason for this is that surprisingly this factor can determine whether you gain weight or loose weight. White rice has become more popular as a staple in the USA and maybe considered a factor in weight gain. The reason for this is because white rice lack dietary fiber unlike Asian countries where it is derived from wholegrain. Actually complex carbohydrates without dietary fiber is your nemesis in weight loss. Complex carbs without dietary fiber bio-physiologically sit in your digestive system and then surge into your blood stream which effectively increases your glycogen levels and hence coincides with no chance in lipid breakdown. The dietary fiber that is in whole wheat slows the carbohydrate absorption through the digestive lining down which reduce the accelerated increased levels of glycogen compared to complex carbs without dietary fiber.

      The use of rice in many Asian countries will also combine it with different vegetables. Vegetables typically have non-digestible fiber along with carbohydrates and dietary fiber. This combination is extremely helpful to you and maybe a factor in the extended longevity that the Asian population enjoy. Rice with dietary fiber, normally considered brown rice, has equal or better taste qualities than white rice. The Cycle Diet Low Carb Weight Loss Longevity Handbook considers potatoes, pasta, stuffing, and white rice your nemesis but advocates complex carbohydrates with dietary fiber as a substitute to those without. If you have to have a baked potato please add broccoli. Complex carbohydrates can be consumed in Stage 2 and 4 which target elevating serotonin levels.

      Thank you again for your important conversation:-).

  4. Pingback: Mark Vermeer – What Are Carbohydrates?

  5. It took me a long time to realize that fueling up AFTER exercising is more vital then fueling up before exercising. You made some good points about how the body works and how it loses weight.

  6. By folllowing the detoxification methods above your boy will be able to
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  8. There is probably a time when you need to stay up past your bed
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  9. ) Lifestyle change by eating differently permanently: This
    so important because you need to attack this problem for a permanent solution
    and not just a temporary one. When you return to a diet of whole foods then you need to make sure you don’t attempt to make up for the calories you
    didn’t consume during the fast. You can always fast for longer periods of time later if you wish.

  10. The protein shakes must usually be made with simple but strong flavors to mask the taste of the protein as such.
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  11. Unfortunately I can’t give you a promise that every Greek yogurt available on the market will be gluten free.
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  12. Pumpkin- high in fiber and low in calories, pumpkin packs a fortune of disease-fighting nutrients, including potassium,
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  13. 28 oz Delmonte Chunky Diced Zesty Chili Style tomatoes or equivalent.
    Gluten is the protein commonly found in Barley, Wheat and Rye.
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  14. 28 oz Delmonte Chunky Diced Zesty Chili Style tomatoes or
    equivalent. Gluten is the protein commonly found in Barley, Wheat
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  15. Pingback: Lose Fat by Dieting – Facts – Benefits and Drawbacks | leaf60bus

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