In the 70s of last century, weight loss with the help of fiber was the main key of dietetics. However, later, high-fiber diets were replaced with low-carbohydrate diets and flexible food programs that promise to lose weight instant results.
Today, a diet rich in fiber, confidently return to the scene of healthy eating - as a secret of losing excess weight for the generation of the new millennium. Let's find out exactly what cellulose is so good for losing weight.
Fiber and weight loss
Fiber (other names - plant fibers, cellulose) is one of the components of plant foods. To digest and digest it our body is not able. Fiber is divided into a soluble and insoluble.
Soluble fiber, in contact with the stomach and liquid, turns into a kind of jelly - which fills the stomach, leaving a feeling of satiety for a long time. This is the way fiber works for slimming, sold in the form of tablets or capsules.
Insoluble fiber leaves the body in the same form as it entered it. Absorbing liquid and swelling, insoluble fiber acts like a broom - cleansing the intestine and taking out all the toxic waste and acids that have accumulated in the body along with its contents.
It should be noted that virtually all vegetables, fruits and grains include both types of fiber. But the diet, calculated strictly on weight loss, it is better to build in such a way that it contained 75% of insoluble fiber and 25% - soluble.
Sources of insoluble fiber: nuts and seeds, bran, salads and vegetables of dark green color, root vegetables, fruits (most of all - their peel), whole grains.
Sources of soluble fiber: oranges, apples, grapefruits, prunes and other dried fruits, grapes, zucchini, broccoli, beans, multi-grain bread.
How much fiber do you need per day?
A balanced diet requires that every day we give your body 25-35 grams of fiber.
Let's list 5 products-champions on the maintenance of a fiber which are irreplaceable in a diet for growing thin:
- avocado (1 medium size) - 11.84 grams;
- wheat whole-grain (1 cup) - 19.9 grams;
- red (Mexican) beans (1 cup) - 13.3 grams;
- red boiled lentils (1 cup) - 15.6 grams;
- oats (1 cup) - 12 grams.
Diet on the fiber of industrial production
Those who want to lose weight can also carry out a diet on Siberian fat. It is a ready-to-use product without any chemical additives. Its basis is the fiber of cereals, to which are added vegetable fibers of fruits or berries. The use of Siberian fiber throughout the day is unlimited. This diet is also good because it has a pronounced therapeutic effect.
Along with the Siberian, on sale there is fiber wheat - which is also intended for weight loss. In this case, we are talking about a natural product, in which various herbs, nuts, berries and fruits are added.
These diets are based on the fact that ready-made fiber (3-4 tablespoons) dissolves in a glass of any liquid (milk, decoctions, teas, juices) and is used for breakfast, afternoon tea or dinner.
In conclusion, we add the following:
- Eat fiber for breakfast - this is important for losing weight. Research suggests that after a fiber-rich breakfast, we eat 175 calories less in our next meal.
- Scientists at Oxford University found that women who follow a diet with high fiber content, on average, have a body mass index of 21.98. While those women who eat meat and stick to a diet that is not very rich
fiber, have an index of 23.52. - Do not go to a high-fiber diet abruptly. If you suffer from irritable bowel syndrome or notice that after eating fiber you experience discomfort - such as diarrhea, bloating and a feeling of heartburn, increase the intake of fiber gradually, adding to your diet 5 additional grams each week.
- Too high fiber content in your diet can cause bloating, nausea and abdominal pain. However, to get problems of this kind, the use of fiber should exceed 45 grams per day. In any case, water reduces these unwanted symptoms.