Full transcript of “How THIS CARB Helps the BODY ELIMINATE FAT - According to Science!”. Click a timestamp to open the video at that moment. Need another video? Use the YouTube transcript generator.
0:00 Hello. How are you? Today, I'm going to tell you which carbohydrate you should include in your diet if you're looking to eliminate body fat. I'll even tell you the different ways to add it to your daily routine. You're going to love this video. It's a carbohydrate that actually helps your body get rid of fat. Stay until the end because you won't want to miss this. Before we start, I want to ask you, if you could lose weight right now and choose your ideal weight, how much would that be? Tell me down below. I'd love to see your comment. How old are you? Write it for me. Also, let me know the weight you'd like to be. I'd love to see your comment. Remember to like the video. It really helps me out here on the channel, especially because it shows YouTube that you support the channel and trust my content. And if you know someone who would like help managing their weight in a healthy and natural way, share this video. Let's work together to expand this chain of
0:46 kindness. That's what I want here with the channel. A lot of people say, "Oh, Patricia, I wish I could get rid of more body fat spontaneously in a natural way." That's a dream for those who are overweight or want to maintain an ideal weight. But it's important for us to know what the two basic ways are that our body has to eliminate this excess fat from our system. So, it's something that isn't just going to disappear like magic in our bodies. That would be nice for those who are overweight. But there are physiological processes that happen. The fat has to leave the body somehow. And there are two ways this can happen. The first is through breathing in the form of CO2. Many people don't know this, but that's the weight loss process that happens, the oxidation of fat. And the second is through the feces because bile is rich in cholesterol and fat. So, this second pathway almost no one
1:32 explains to you, and I'm going to tell you here exactly where carbohydrates can come in to help you. So, if you don't understand how the body can eliminate fat, this might sound strange, but really this issue of feces of elimination through bile is a very powerful way for us to be able to modulate this elimination of fat from the body. When we think about bile, we usually think about the process of fat digestion, right? Bile acts like a detergent that our liver produces. So, usually you eat some food that naturally contains fat, whether it's healthy or unhealthy fat. That's not the point here. And then the liver produces and releases bile, right? Usually through the liver itself and the gallbladder, bile is released and then it emulsifies this fat. At the end of the intestine, a large part of this bile is reabsorbed and the body reuses this cholesterol. So if there is no interference, the body
2:18 ends up recycling this fat and the cholesterol that it produces itself. Now if bile were not reabsorbed, what could we do to encourage its excretion, prevent its reabsorption, and promote greater elimination of fat and cholesterol? That's where the key point lies. That's how we can help modulate this process more effectively. There is a type of carbohydrate that can act directly on this issue of bile, on the excretion of bile, on the excretion of cholesterol, and that is fiber. fibers, specifically soluble fibers, the more viscous fibers, the fermentable fibers. They are not absorbed. They do not turn into sugar. They do not enter the bloodstream. So, when they reach the intestine, they form a very viscous gel that physically binds to these bile acids and prevents the bile from being reabsorbed, causing cholesterol and fat to be eliminated through the feces. So,
3:03 it is truly a physicochemical reaction. And in fact, there are cholesterol medications that do exactly this, only in a pharmacological way. Adding the right fiber to your diet can achieve a similar effect in the sense of binding to the structure of cholesterol and excreting it through the feces. By using fibers, reducing the reabsorption of fat, reducing the reabsorption of cholesterol, allowing you to achieve this reduction. On top of all that, fiber plays an extremely interesting role in metabolic health, glucose metabolism, the metabolism of carbohydrates that we consume, and even those produced by our own body. That's because this soluble fiber specifically forms a gel. It forms a mucelage. So in several ways it will help you in this weight loss process. First when this gel reaches the stomach and already provides a strong feeling of fullness and early and prolonged satiety because it takes
3:49 longer to move from the stomach to the intestine and from the intestine into the bloodstream. So because of this you'll end up eating less during the very meal in which you consume the fiber. But since it stays in the stomach for quite a while at your next meal you arrive less hungry. Suddenly you're able to better control your choices and even the amount of food you eat. Now in fact looking at the metabolic aspect of what you ate at that moment since fiber takes longer to empty from the stomach to move into the intestine this also causes the contents of that meal which are together with the fiber to behave in the same way. So with this the carbohydrates you ate in that meal will move more slowly and gradually from the stomach to the intestine and from the intestine into the bloodstream. So you'll have a lower blood glucose spike and with that a lower insulin spike. This is fantastic.
4:35 This is gold when we think about weight loss because it means you'll have less insulin secretion. And when we secrete a lot of insulin many times throughout the day in very large spikes, insulin is an anabolic hormone. What does it do? It takes that glucose that's circulating and stores it in atapost tissue, including in the atapost tissue near the liver, which can lead to fatty liver, which is another health issue. So on top of everything else, insulin stimulates the accumulation of fat in our bodies. When we manage to regulate this secretion of insulin, we can also regulate this metabolic issue as well. There's also the issue of fiber in the intestine itself in relation to the gut microbiota because we know that when these soluble fibers are digested and fermented there, they form butyrate, propionate, and acetate, which are
5:21 substances that reduce inflammation in the intestine, improve the health of the intestinal mucosa. Once again, help with insulin sensitivity, improve fat metabolism by the liver, and also influence satiety and appetite control. In a prebiotic way, it greatly helps intestinal health, reduces inflammation, improves blood sugar control, increases satiety, and as a bonus, improves bowel movements. So, if you are someone who when starting the weight loss process becomes very constipated or has very dry stools, fiber definitely helps a lot. And there are several types of fiber you can consume that have this soluble role that have this fermentative function in a good way. If we think about it, the first one that comes to mind is psyllium. More and more we've been talking about psyllium and that's because it's very practical for us to add in our daily routine. First because
6:07 psyllium has no flavor so it doesn't really affect the taste of your food. So it can be added to juices, smoothies, porridge, fruit salad, beans, whatever you like. The only thing about psyllium is that the dosage is much smaller than with other fibers you might consume. Usually just one teaspoon of psyllium will already have a very positive effect on intestinal health and satiety. And ideally, you should always take that teaspoon and dissolve it in a large glass of water, making sure it has enough liquid to properly form that gel and avoid having the opposite effect such as causing constipation. Because if the fibers are dry without proper hydration, then the effect is bad. So, we always whenever we increase our fiber intake have to increase the amount of water as well. Now, if you want other types of foods rich in fiber, you can think of chia, flax seed, oats, for
6:53 example, oat brand, wheat brand, because these are interesting sources that you can add to your daily routine. In this case, instead of using a teaspoon, which is what we usually use for pselium, we use a tablespoon per day. Of course, these amounts here are general amounts. If you want to know exactly how much you should consume specifically personally, it will have to be analyzed based on the rest of your diet, your specific needs, possible health issues, and medications you take. So, ideally, you should consult a nutritionist in your city to give you specific guidance. This video is forformational purposes only. It's worth remembering that we don't need to think only about adding fiber as if it were a supplement, right? Because we talk about psyllium, chia, flax seed. It's a supplement in the sense that we're adding it on top of our regular diet. Now, also keep in mind that fruits vegetables greens legumes
7:40 lentils, chickpeas, and peas are also very rich in soluble fiber. So, that's a way you can adjust your diet without necessarily having to add an external fiber supplement. Now, if you want to make sure you're getting enough fiber, because we know that ideally we should be consuming between 25 and 35 g of fiber per day, and the vast majority of people don't consume that much. When we do a typical dietary recall, we usually end up well below that amount. So ideally, you should try to have a diet with more fiber in your daily routine coming from the foods themselves because that way the extra fiber you add will help you. We can't expect to get all of our fiber intake just from added fibers because that's not ideal in the long run. It ends up being difficult to maintain that in the medium and long term. Also, remember that resistant starch can be an interesting way to add
8:27 fiber like green bananas themselves. I have a video here on the channel talking more about banana biomass and other types of resistant starches that you can add to your diet, but as a compliment, emphasizing as well that I'm talking here about this very interesting role of fiber for weight loss, for the excretion of fat through the stool, for satiety. But you can already see that fiber helps control blood sugar, helps with cardiovascular health because it assists in cholesterol control and in the health of the blood, the blood fats. They help with gut health. Reduce inflammation not only in the intestine but throughout the body as a whole. Prevention of constipation. We know that constipation in the medium and long term, it is bad for intestinal health. So fibers are truly wonderful and if we can add more of them naturally into our daily
9:12 routine, that's the best of all worlds. Remember that I have three playlists that I'll leave here below. One with recipes using pselium, one with recipes using chia and flax seed. Since they're similar, I put the two together. and one with recipes using oats so you can get inspired. [music] Tell me down below which of these fibers do you most often add to your daily routine. I'd love to see your comment. Remember to like the video. It really helps me out and share it with those who will enjoy it and those who need it. Let's work together to expand this chain of kindness. That's what I want here with the channel. See you [music] next time. Bye.
