Huge Advancement in Blood Glucose Management for Diabetes?
For those unaware, diabetes is a condition relating to the body’s inability to shuttle blood […]Can Standing Workstations Help to Reduce Sedentary Time and Improve Wellbeing?
Many research studies have investigated the negative impacts of time spent sedentary, such as when […]Light Bedroom Equals Light Sleep
Personally, one of the annoying things about summer time for me is the distinct lack […]Spend Less Time Sitting and Become More Active
It’s now becoming more evident that the amount of time we spend sitting may have […]The 5k Run - A Way for a lot of us to Become More Active
The 5k event is run (or walked, or even danced) over 5 kilometres (or 3.1 […]Pillow talk - which to use?
I guess it seems silly that when we have sleeping problems we try and correct […]Could Some Cases of Alzheimer's Disease Be Preventable?
A recent analysis of population based data has suggested around a third of Alzheimer’s disease […]Pilates For Acute Relief Of Lower Back Pain
Recurring lower back pain is a common and significant problem in the UK. It can […]Passive Smoke Could Affect Fitness As Much As Actual Smoking
I’m sure that most people could work out by common sense that smoking cigarettes is […]What’s The Point In Exercise If You Have A Heart Attack Anyway?
One of the most pronounced benefits of being regularly active is the protective effects it […]Fighting Parkinson’s Disease Fatigue
Fatigue in Parkinson’s disease can be an underestimated and distressing problem, and around a third […]Be Physically Active For Better Control of Rheumatoid Arthritis
When we talk about physical activity a lot of it is to do with prevention, […]Striving for Optimal Health- Signs to Ease Off
You are the minority… the elite. When writing these articles I’m not naïve, I’m writing […]A Major Step Forward in Predicting the Onset of Alzheimer's Disease
Dementia is diagnosed in around 44.4 million people worldwide, with Alzheimer’s disease being the most […]Pelvic Floor Exercises? There’s A Technology For That!
Sorry guys, but this is a post about a product just for women. But you […]Age Is No Excuse When It Comes To Physical Activity
“I’m too old to exercise” has never been a valid excuse, and unfortunately for you […]LEO - Thigh Worn Wearable Tech For Sports
Nowadays most wearable technologies are designed to be worn on the wrist or chest, so […]Stress, The New Risk Factor For Strokes
When it comes to risk factors for a stroke, or any other cardiovascular disease for […]Whey Protein to Improve Glucose Control for Those with Diabetes?
Whey protein is a supplement typically used by those who want to increase muscle mass. […]Swollen Ankles, What do they Mean?
As we age we experience numerous changes in our bodies. We may gain a little […]Stand Up For A Successful Meeting
Who would have foreseen that the difference between a good and a bad business meeting […]“Why Does She Scream Like That?” The Tennis Grunt
As a tennis fan, it’s impossible for me to watch a single game of tennis […]Being Nice To Your Partner Is Good For Your Arteries
As if you needed a reason to be nice to your partner anyway, you can […]Animal Data Suggests that Activity 24 Hours after Stroke May Benefit
Strokes are caused by a lack of oxygen supply to the brain. Stroke can lead […]Could Just One Bout of Exercise Be Good for the Brain?
It’s evident that regular activity is beneficial not only for the body, but for the […]The 104 Year-Old 100m Runner
At 104 years old Stanislaw Kowalski has set the European record as the oldest man […]Endurance Training, Soccer Training, Strength Training and No Training- What’s Best for Mortality Risk?
We all have our preferences when it comes to modality of activity, even if for […]Work, Nutrition and Exercise - The Key to Longevity?
Dr Charles Eugster, who soon turns 95 believes the key to longevity is work, nutrition […]The Scales May Deceive Us as We Age
Many individuals become more conscious of their weight as they age. A natural progression of […]Activity, Weight Loss and Osteoarthritis Pain
Osteoarthritis is a condition categorised by degeneration of the cartilage around joints leading to stiffness, […]Study Demonstrates Significant Link between Insomnia and Hypertension
Hypertension (high blood pressure) is a condition on the rise. Individuals diagnosed with the condition […]There’s a War against Obesity and We’re Losing!
36.9% in men, 29.8% in women, 23.8% of boys and 22.6% of girls. That’s the […]The Risk of Attribution and Comorbidities
Sometimes we all feel tired, sometimes we feel confused, sometimes we’re stiff, sometimes we’re sore, […]Charge Your Phone With Physical Activity
The most consistent relationship that I have in my life is the one that I […]Sex Is Off The Menu After A Heart Attack
If the results of the latest British Heart Foundation sex survey are anything to go […]Visualising Your Condition
Worldwide health illiteracy has been identified as an issue. The majority of people have a […]Giving Health Concerns the Boot
For a lot of people structured exercise can be boring, tedious and repetitive. Going to […]Diet or Activity? What’s Preferable for Obese Ageing Populations?
The increasing prevalence of obesity is recognised across all populations, many individuals are looking to […]Physical Inactivity - The Biggest Risk Factor for Heart Disease in Women Over 30
Physical activity has many benefits, not only can it be enjoyable and a great mood […]Ali McWeeny - Why We All Need to Focus on Ability
Whilst searching through the internet I came across something I found truly inspirational, showing that […]Another Win for Daily Activity!
For many the increase of daily activity is a lot more appealing to implement as […]A High Protein Diet for Improved Weight Management?
Although many people suggest that weight loss is just attributed to the energy balance (calories […]The 98-year-old Fitness Instructor
To add to my growing list of blogs on inspirational people, is 98-year-old Hildegard Gigl. […]Climbing Stairs - One Step at a Time or Two?
Walking up stairs is a great way to improve activity and most of the time […]You’re Not a Hero, Good for You
In an attempt to fight discrimination against those that are disabled or diagnosed with long […]Could Removing Confectionery from Checkouts Lead to Healthier Food Choices?
When you go into any supermarket or convenience store you can’t help but notice the […]Dog Walking Your Way to 10,000 Steps
I’m coming to you with yet another blog post about dogs. I’m not paid by […]Supporting Your Sports Team - A Matter Of The Heart
Having lived in a very Welsh town by my English standards, I understand the serious […]Why It’s Good To Be Active As We Age
If you’re thinking ahead to your golden years and planning on retiring from anything that […]Walking Osteoarthritis Limitations Away
If you have osteoarthritis of the knees, when it comes to physical activity it’s probably […]Respect The Process.
I have recently joined a newly opened gym local to me in Liverpool. This is […]Women, diabetes and coronary heart disease: a startling picture.
Recent research from authors in the Diabetologigia online journal suggests that women diagnosed with diabetes […]Ultramarathon - Health booster or injury destined event?
Whilst regular exercise is strongly associated with numerous health benefits, less is known about the […]Controlling Blood Sugar Using Physical Activity
Diabetes is a condition relating to the impaired ability to regulate blood glucose levels. Insulin […]You Are Limitless
The very image above has impassioned me to write this blog, and whilst overtraining is […]Want To Know When You’re Thirsty? There’s A Wearable For That
The next generation of wearables is evolving and soon we probably won’t even have to […]Fibre for Appetite Control
In my personal opinion the key to the effectiveness of a dietary intervention in order […]Depression and Cardiovascular Disease in Rheumatoid Arthritis
Rheumatoid arthritis is a condition which causes swelling, stiffness and pain around the joints potentially […]Training vs. Genetics
I felt inspired to write this blog after someone said to me “I bet I […]Eating Your Way To A Healthy Set Of Lungs
Who would have thought that eating bananas and cheese could be so good for our […]Does Coffee Consumption Negatively Affect Hydration Status?
Rumour has long been around that caffeinated coffee consumption leads to dehydration and that coffee […]It’s all about the Accumulation
30 minutes of ‘exercise a day’. “Right, shall I run, walk or cycle… I feel […]Breaking Marathon Records at the Age of 91!
Harriette Thompson completed the San Diego Marathon in 7 hours 7 minutes and 42 seconds, […]Lower Back Pain Present in 1 in 10
Almost everyone has experienced some form of lower back pain at one stage or another […]How Can Physical Activity Can Help Heart Disease?
Heart disease is one of the most common conditions in the world, and its risk […]Peppermint for Improved Performance
Although peppermint makes for a nice tea and has been known for its gastrointestinal benefits, […]Quit Smoking? I’m Sorry I Can’t Hear You
I’m sure we all know what smoking is bad for. It’s bad for our lungs, […]How Can Physical Activity Be Good If I Have Chronic Fatigue Syndrome?
If you have chronic fatigue syndrome then being physically active is probably the last thing […]Soothing Irritable Bowel Syndrome With Physical Activity
If you have IBS then you’ll probably want to do everything you can to keep […]Resistance Training for Osteoporosis- Perhaps Once a Week is Enough
Osteoporosis is a condition in which bone mineral density decreases resulting in increased fracture risk. […]How Do I Eat When I Have Irritable Bowel Syndrome!?
IBS is a very common condition, affecting about a third of us at some point […]It’s Time to Look after Number 1
The increasing prevalence of long term conditions is well documented. However for many the true […]Chronic Fatigue Syndrome - the brain connection.
Chronic fatigue syndrome is as tiring as it sounds. It causes bodily pain and never […]Worldwide Obesity Tops 2.1 Billion
Once again, more reports are hitting the headlines regarding the growing problem of obesity, this […]How Does Physical Activity Help Us Age Well?
The latest face cream, the specialist tea, the superfood, the coffee bean from a secret […]The Performance Attitude - we can ALL be better.
Nobody consciously wants to lose fitness, to become worse at our day to day activities […]'Lose a little, keep it off' - A healthier approach to weight loss?
The National Institute for Health and Care Excellence (NICE) have suggested the benefits of overweight […]The Future Of Blood Sugar Monitoring
Since the explosion of wearable devices, we can now wear devices that track our heart […]Erectile Dysfunction and Cardiovascular Disease- The Vicious Circle
Erectile dysfunction (ED) and cardiovascular disease (CVD) are well known to be related with most […]How Do Athletes Eat For Good Sleep?
Sleep is important for everybody, not just athletes. It affects sporting performance, but it also […]It’s Never Too Late To Lose Weight
A group of researchers in London have been following the lives of more than 1,200 […]25 Years Worth Of Reasons To Add Exercise To Your Breast Cancer Prescription
Breast cancer is the most common form of cancer in the UK. We all know […]Technology That Looks After Your Feet
A new product is coming to town, and it’s designed to look after your feet. […]Boredom Busting - Running
Boredom – in my opinion is one of the most common reasons as to why […]Fitter People Are Less Likely to Die, There’s a Surprise
Tell me something I don’t already know right? Seriously though, we know that having a […]Sleep, More May Not Be Better for Cardiovascular Disease
Throughout our entire lives we are badgered about when we go to bed, when we […]The Perception of Fitness
When it comes to being fit, everyone seems to have an image in their head […]Dogs In White Coats - The Future Of Medical Laboratories?
Everybody is talking about the future of medical technology. The new DNA test that detects […]The Perception of Old Age
What do you think constitutes old age? Falling asleep watching TV, becoming forgetful, groaning when […]Does Elite Sport Increase the Risk Of Osteoarthritis?
Osteoarthritis is a condition affecting the joints, where cartilage gets worn away leading to inflammation, […]Eat Healthy Fats to Fuel Optimal Performance
Many people believe the myth – eating fat makes you fat, but this isn’t necessarily […]Using an Activity Tracker To Treat Chronic Fatigue Syndrome
Chronic fatigue syndrome is a condition which causes persistent tiredness and muscular pain, which doesn’t […]Red Wine - Healthy for the Heart? A Recent Study Suggests Otherwise
Red wine has long been thought of as healthy, although only in moderation of course! […]Fact Sheet: Exercise is great for your health - but there are stories about sudden death?
Individuals diagnosed with cardiovascular disease (CVD) are often anxious about taking part in physical activity, […]Spoilt For Choice
As seen in the linked article, UK based Birmingham City Council is taking a stand […]Age Is Just A Number - The Key To Aging Well
As a generation, we are living for longer and surely this gives us more of […]The Cost of Healthy Eating
When a multipack of crisps costs less than a bag of apples (and lasts for […]World Cup Preparation - The Heat Is On!
With the World Cup ready to kick off, spare a thought for the athletes who […]Quick Ways to Relaxation
With the stress associated with everyday life we are often trying to find ways to […]An Anti-Inflammatory Diet as a Treatment for Inflammatory Bowel Disease?
Although many focus on dietary restriction when it comes to weight loss, the composition of […]Fibre for Appetite Control
Jack Barton | 2014-07-06 05:46:28
In my personal opinion the key to the effectiveness of a dietary intervention in order to instigate weight loss is the control of hunger signals. Despite what anybody says I believe we are a slave to our hormones, a constant state of hunger is unsustainable and therefore it is important to understand how to best control satiety (how full you feel) in order to have an effective and more enjoyable nutritional strategy when weight loss is your goal.
Fibre is well recognised for its role in optimal health and the ‘perfect’ human diet. An increase in dietary fibre through consumption of vegetables, fruits, whole grains and nuts is at the heart of most dietary advice. But what about it’s potential for the control of hunger signals?
Current literature appears relatively conclusive on the role of dietary fibre for regulation of hunger signals and increasing satiety. Recent research suggests that sources of fibre with greater viscosity may have an even more significant effect in controlling appetite (Kristensen and Jensen, 2011; Wanders et al, 2011).
In previous blogs I have outlined the naivety in replacing high calorie foods with fibrous low calorie counterparts due to the creation of such a huge calorie deficit and therefore the increased likelihood of hunger throughout the day. Whilst in my opinion this still remains true there is a strong argument for an increase in fibre content of the diet in order to reduce hunger signals and create a marginal deficit for those looking towards sustainable weight loss. The benefits of fibre within the diet irrespective of weight loss goals are undisputable.
Sorry guys, you really do need to eat your greens.
As always consult with a medical professional before making any dietary changes, some conditions may restrict fibre intake.
Jack Barton (Researcher, Rescon Ltd)
References
Kristensen, M., & Jensen, M. G. (2011). Dietary fibres in the regulation of appetite and food intake. Importance of viscosity. Appetite, 56(1), 65-70.
Wanders, A. J., van den Borne, J. J. G. C., De Graaf, C., Hulshof, T., Jonathan, M. C., et al. (2011). Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obesity Reviews, 12(9), 724-739.