Those who want to lose weight should love fiber. Fiber is the dietary fiber found in vegetables, fruit skins, and grain hulls. It is not absorbed by the body, but it brings invaluable benefits to it, and also helps control appetite and helps to lose excess weight faster.
Types of fiber
Fiber is functional and vegetable. You’ve probably come across functional fiber as supplements in stores and pharmacies. Vegetable is hidden from our eyes, but it has a special role in proper nutrition.
Plant fiber, or fiber, is very beneficial for normal bowel function. They are of two types: soluble and insoluble. The former turn into liquid, swell and become jelly-like. This environment has a beneficial effect on the development of beneficial bacteria (calorifier). Soluble fiber can help fight hunger, and is abundant in fruits, barley, oats, seaweed and legumes.
Insoluble fiber is also beneficial for the digestive system. They flush out cholesterol and bile acids. There is a lot of such fiber in cereals, as well as in vegetables and fruits.
If you eat few vegetables and fruits, then you can provoke problems with the digestive system. Fiber is also recommended not only for the treatment of foodborne diseases, but also for their prevention. Fiber prevents colon and small intestine cancers and gallstones.
Fiber and weight loss
It has been proven by nutritionists that fiber intake is beneficial not only for health, but also for weight loss. The secret is that plant fibers help reduce body fat. Fiber is recommended even for diabetic patients because it lowers blood sugar levels. It can be used both with fresh vegetables, fruits, legumes, etc., and as a dietary supplement.
Dietary fiber can help control appetite and keep you feeling full, according to scientists at Examine. It's all about the mechanoreceptors of the gastrointestinal tract, which suppress appetite. They are not activated by hormones, but by stretching of the stomach tissues. That is, when you eat a large amount of food, you activate receptors that help you feel fuller longer and not bite. Fiber-rich, non-starchy vegetables are the best way to increase your food intake without overloading calories.
Nutritionists advise eating a serving of non-starchy vegetables first to fill your stomach and increase your chances of not overloading high-calorie foods. Dietary fiber slows down the rate of digestion, which not only contributes to satiety, but also lowers the glycemic index of foods. Therefore, overweight people are advised to eat at least 3 servings of vegetables a day.
How much fiber should you consume?
In order to lose weight and not harm your health, it is enough to start your day with buckwheat porridge, muesli, a green apple or a glass of orange juice.
The daily rate of fiber for weight loss is 25-40 grams. For every thousand calories in your diet, you should have 10-15 grams. If you eat 1500 calories, you need to get at least 15 grams of fiber, and most modern people do not eat even 10 grams.
To give you a little guidance, here are the data on how much fiber is found in the most common foods. A slice of white bread contains 0.5 g of fiber, rye - 1 gram, bran - 1.5 grams. A cup of white rice - 1.5 grams, lettuce - 2.4 grams, carrots - 2.4 grams, 1 orange - 2 grams.
It is not easy to get a daily allowance exclusively from plant-based products, especially with cereals, fruits and starchy vegetables, you can easily go beyond the daily calorie content (calorizator). In addition, cooking and grinding food destroys dietary fiber. For example, in 100 g of potatoes within 2 g of fiber, but after cooking, nothing remains in a peeled form.
Therefore, nutritionists advise subjecting foods to minimal processing, abandoning juices in favor of fruits and consuming fiber in the form of an additive, adding it to porridge, diet baked goods and dairy products. Drink plenty of water to boost the effect of fiber. It will absorb water and expand, which activates GI receptors and keeps you feeling full.
Add fiber to your daily diet gradually. Failure to follow this recommendation can lead to stomach upset, gas and diarrhea.
Fiber is a valuable complex carbohydrate that not only helps control appetite and comfortably lose weight, but also has a beneficial effect on the digestive tract, lowers cholesterol and maintains blood sugar.
Author: Jannette (specially for Calorizator.ru)
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