Current guidelines for fat consumption ara no more than 30% of total calories from fat. most overweight or obese people consume twice that amount. not only does this fat cause people to gain weight, but it also increases the risk for heart disease, stroke, diabetes, and high blood pressure.
First of all, when you combine the high-fiber foods that we have already discussed, combined with any fat in your diet, like a piece of cake or a hamburger, each gram of fiber traps fat globules by entwining them in a fiber-like web, made up of thousands of fiber strands. the fiber is actually removing the fat from your body like a garbage truck removes garbage. and to underscore that fact, fat really is garbage.In addition to blocking fat and burning calories, fiber foods bind with water in the intestinal tract and form bulk that makes you feel full early in the course of your meal. also, your hunger mechanism is satisfied for longer periods of time, since it takes longer to digest fiber foods, and therefore you will have less of a tendency to snack between meals.Dietary fiber is one of your best foods to block both the absorption of fat and to burn up extra calories. sounds almost too good to be true; however, it really works.
Secondly, fiber actually burns up calories by itself.this is accomplished because fiber causes your intestinal tract to work harder in order to digest the fiber foods. the body metabolism therefore uses more energy for this time-consuming digestion, and as a result can actually consume most of the calories that the fiber foods contain. strange as it seems, some heavily fiber foods can actually burn up more calories than the fiber foods contain, thereby creating a deficit of calories. this causes the body to use stored body fat for the production of energy. each gram of fiber that you consume can burn up approximately 9 calories, most of which come from fat. so if you eat 30 grams of fiber a day, you can actually burn up an additional 270 calories daily. you can actually subtract those 270 calories every day from your total daily calorie intake, without actually cutting those calories from your diet.
once these fat globules are trapped in the fiber web, they pass through the intestinal tract before they are absorbed into the bloodstream. therefore, these fat globules are excreted in the waste material from your colon without getting absorbed and stored as fat in your body.

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