Eat Fiber to Lose Weight

A diet high in fiber – a great way to control weight. It helps to avoid hunger, moreover, you have still enough strength to your workout.

Books on dietary fiber in every way praise, it has gained status as the main secret weapon in the fight against excess weight. There are new studies that claim that fiber helps to maintain harmony.

It’s time for us to learn how to use this secret weapon!
The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.
But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.
But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …
Fiber makes us eat less.

There is more fiber – it is the easiest way to regulate body weight. To begin with, the fiber must chew, and it means that you spend more time eating. And it’s very good!

Because the signal that the stomach is full, appear in the brain only after 15-20 minutes after it happened. It turns out that chewing food longer, you will eat less. And all of this – thanks to the tissue.
Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!
Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.
Fiber helps us stay healthy.

Fiber causes the digestive system work harder. What is not a bar to the intestines? And tissue by stimulating the bowels, of high-calorie food eaten simply removes from the body undigested form. Scientists have calculated that 1 g fiber neutralizes 7 kcal.

In addition, fiber-rich foods help maintain a stable blood sugar levels two hours after eating. That is, between meals, you’re suddenly not hungry and you do not pull for dessert. Cellulose is a feeling of fullness, relieves hunger pangs, and you have enough forces for training.
Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.
Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.
How to get 25 grams of fiber a day?

Eat at least 3 fruits and 3 servings of vegetables (100 ml each) and 4 servings of bread from wheat flour, cereals, brown rice. There are still some simple ways to increase fiber content in the diet.

1. Eat, drink and no fruit. 200 ml of orange juice contains only 0.4 gram of fiber, and the average size of an orange is 2.7 g. If you prefer fruit in liquid form, take them out of juice with pulp.
2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.
3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.

4. Replace mashed potatoes on the bean. In 100 gram of potato there is only 1,5 grams of fiber. But if you make a puree of 100 gram of canned beans, you will get 4 grams of fiber. Season the dish with garlic and sour cream and get excellent side dish for fish or meat.

5. Add a handful of berries for breakfast. Every 28 grams of berries give you 1 gram of fiber.

6. Snack on nuts instead of chips. In 25 grams of almonds contains 2,1 g of fiber, whereas the same number of chips of 1 gram.

7. Cook green salad on the basis of spinach. 100 grams of spinach contains 2 gram of fiber, whereas in the usual salad “Iceberg” – only 0.5 gram.
8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.
9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.

How much fiber needed?Recommended daily intake – 25-35 g, with most people’s dietary fiber intake was halved.

It is undeniable that a high intake of dietary fiber has a number of side effects such as bloating, abdominal pain and poor absorption of minerals. But these problems can occur if you eat in a day, about 45 grams of fiber. So if you have irritable bowel syndrome (especially when it is accompanied, gassy and pain), or your body is responding to the tissue, increase its content in the diet gradually – to 5 g per week and be sure to drink plenty of water. Also a good idea to take probiotics (eg, dairy products, enriched with bifidus bacteria) that help the body more efficiently convert cellulose.

Which fiber is best?

Fiber is contained in the leaves, stems, roots, tubers and fruits. Fiber comes in two forms: soluble and insoluble. Soluble fiber after contact with water turns into a jelly mass. Contained in the beans, oatmeal, barley and fruits rich in pectin (such as pears and apples).

It lowers cholesterol, reduces risk of heart attack and stroke, and helps prevent some cancers. Soluble slows digestion, regulate blood sugar levels.
Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.
This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).
For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.

Meals rich in fiber.

Include at each meal dishes, in which there is at least 8,9 g of the substance. During the day you get 25 grams of fiber.

Here are some ideas to choose from:
Breakfast:

Fruit salad. Cut one apple, one pear and one peach. Add a low-fat yogurt.

50 g of bran cereal with skim milk and pour, add a handful of raspberries (thawed possible).
Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.
2 slices of bread from wheat flour and 1 banana.
75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.
Lunch:

150 grams of baked potato and 200 g of vegetable soup chili.

Sandwich bread from wheat flour, a slice of ham, 2 cup of tomatoes, 2 tablespoons of Mexican seasoning salsa sharp and a handful of carrot sticks.
2 toast bread from wheat flour with 200 g of mashed beans.
200 grams of assorted beans and two corn bread, smeared with soft cheese.
Dinner:

100 g of cod with lemon and 1.5 tablespoons of canned capers, and garnish 200g bean puree.

300 g of mixed vegetables, a slice of cheese and 50 g of brown of the year.
75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.
200 g of roasted vegetables and 50 grams of boiled buckwheat.