To use fiber to lose weight, you must consume fiber at every meal, every day, because it brings benefits such as decreased appetite and better intestinal transit because they capture water, form a kind of gel in the stomach and ferment in the gut. facilitating the elimination of faeces.
In addition, fiber decreases the absorption of sugar and fat, which has a good long-term effect on the weight loss process. Other benefits include a lower risk of certain cancers, such as colon, rectum and breast cancer, and prevention of osteoporosis. . To use fibers to lose weight, you need:
- The key to increasing fiber intake is to opt for fresh foods such as fruits.
- Vegetables and cereals.
- Which have a good amount of fiber.
- Thus distributing them in each meal.
- A good example of a high-fiber menu is:.
Although there are two types of dietary fiber, soluble and insoluble, both contribute to weight loss and maintenance. Good food sources of soluble fiber are found in cereal shells such as maize, soybeans and chickpeas, and nuts. While insoluble fiber is found in larger amounts in fruit pulp such as apples, vegetables such as carrots, oat bran and legumes such as lentils and beans.
To find out how much fiber is found in the most common foods, see: High-fiber foods.
Another way to increase your daily fiber intake is to add 1 tablespoon of oatmeal or bran to milk, yogurt, or soup, for example. Chia, flax and sesame seeds can be easily added to salads and fruit salads.
You can put these ingredients in small containers and always have them on hand to add juice or yogurt when you’re at work, increasing fiber intake at every meal.
In addition to consuming fiber naturally, it may be helpful to take a fiber supplement that can be purchased from pharmacies or drugstores. These fibers can be soluble or insoluble and can be added to water, milk, tea, soup or juice. Some taste, some don’t. Flavored ones can be added to the water, while the rest can be used in any liquid.
A very important detail to ensure the good use of fibers, whether natural or industrialized, is to drink 1. 5 to 2 liters of water, tea or juice a day.
Several foods can be found in a whole form, such as bread, biscuits, rice and pasta, and these should replace refined foods, which are lighter. Whole grains have a slightly different flavor and are more expensive, but they have many health benefits, in addition to reducing hunger.
Find and see other ideas on how to lose weight in a healthy way by eating more fiber.