How fiber helps to lose weight
Among the diversity of diets for weight loss, we want to choose the simplest solution – an option not very limiting our favorite foods, without counting calories and special graphs. We do not want to see roasted spareribs in dreams every night, while eat only apples for lunch. We are afraid to come close to the scales and look at favorite dress in wardrobe with tears, but to stop eating what we want is even more difficult! What should we do in this case?
Why is it exactly fiber and how does it work? The point is that entering the stomach, this substance increases in size under the action of gastric juice and, cleansing the intestine from slags, it comes out of the body. That is, fiber already contributes to weight loss. Furthermore, because it swells, you gain a feeling of satiety. Therefore, using a diet with fiber you do not feel hungry.
Another advantage of the use of fiber is the reduction of blood sugar levels. Since the sugar is reduced, insulin levels are also reduced. Namely insulin is responsible for regulation of fatty and carbohydrate metabolism. Dietary fiber does not contain calories, and therefore you may not limit yourself in the amount of food.
So, summing up the beneficial qualities of fiber, we can highlight the following:
cleansing of the organism;
reduction of the blood sugar levels;
prevention of the formation of gallstones;
reduction of the risk of diabetes mellitus;
normalization of blood pressure;
reduction of the risk of breast cancer developing;
cleansing of the liver;
improving of the work of heart and blood vessels;
prevention of diseases of the colon.
The essence of the diet on fiber is in the following: it is necessary to reduce the consumption of high-calorie fatty foods and increase the number of low-calorie foods rich in fiber.
Therefore, it is necessary to exclude:
pies, cakes, pastry;
fried and smoked food;
Foods that should be present in your ration:
fruit: apples, pears, plums, peaches, oranges;
berries: strawberries, currants, raspberries;
legumes: beans, lentils, peas;
whole wheat bread;
dairy products: low-fat cheese, yogurt, cottage cheese;
nuts: peanuts, almonds;
You can eat 35-45 grams of fiber a day. If you stick to a diet, the number increases to 50-60 grams, however, it should be done gradually, or else it may cause diarrhea, flatulence. Listen to your organism, and if you start feeling worse, reduce the reception.
It should be four or five meals a day – less is not recommended. The more fiber you eat, the faster your slimming will be. You will lose up to 175 calories a day, this is a good result. It is hard to say how many kilos you will lose – it all depends on the amount of useful products during dieting, and personal abilities of the organism. In general, the diet helps to lose approximately 5.7 kg per week, sometimes up to 10 kg.
The approximate menu:
Breakfast: oatmeal, an apple and a glass of smoothie or sandwich of wholemeal bread with lean ham, tomato and liquid natural yoghurt;
Snack: vegetable salad or vegetable fritters and cheese;
Lunch: vegetable soup, a piece of bread, chicken breast with salad of fresh vegetables and berry juice or steamed vegetables, boiled fish, juice;
Snack: curd casserole and berries or fruit salad;
Dinner: pilau with salad or boiled egg and baked beans;
Before bedtime: kefir, yogurt, an apple.
A few more recommendations. For a snack, you can choose nuts, dried fruits, berries and fruit. Of course, you need to drink a lot of water, and you may also drink fruit drinks, juices, fruit drinks, mineral water, smoothies, herbal teas. Fill salads with low-fat yogurt or vegetable oils. Choose whole grain or rye bread. You can’t fry, but you may boil, bake, stew and steam any meals. It is advisable to avoid drinking strong coffee and tea. Do not use potatoes, replace by legumes. Replace juices by smoothies – they contain more fiber. Vegetable oil is not advisable to use every day. Cook porridge for breakfast. Choose dairy products without additives.
You can adhere to such a diet no more than two or three weeks. Repeat it only twice a year or it can cause problems with the intestines.