Fiber foods for weight loss
Only a little fiber is needed to start losing weight without drastically altering the daily food. 's not essential to make a diet based on it, all that is required is to start inserting.
Many think that the only benefit it brings is the fact act as a natural satiety. However, it is effective because the function is to absorb fats and sugars, which reduces cholesterol.
Therefore, it is healthy to consume 20 to 25 grams of fiber per day. Different foods containing it, such as grains, fruits and vegetables. It is advisable to check nutrition labels to check the amount of fiber included so that, in this way, are chosen which contain more abundant.
They need to drink more fluids when you increase your fiber intake . Take 2 liters of water helps, but if you take less than 6 glasses a day, it is suggested that you add 2 glasses of water. Thus, the fiber is better assimilated in the body and does not produce gases.
Thus, it is essential to increase the amount of fiber, a healthy menu is chosen based on the Food Pyramid. So, will consist mostly of vegetables, grains and fruits.
Entity should eat 5-9 servings of fruits and vegetables a day. If you want to increase the fiber, should expand the variety of fruits and vegetables, eating them whole and not otherwise and juices, leaving shell. Also, they can ingest nuts. Among the plants and fruits that contain a high fiber content include:
Eating nuts and beans between 3-5 times a week. For example, ¼ cup nuts 3 grams of fiber are achieved. You can get fiber from cooked beans, which have 7 grams of fiber in a half cup. Thus, a way to include beans in meals per week, is to replace or reduce the amount of meat on them. Regarding nuts, have the facility to be added to salads, vegetables or simply eat them without accompaniment. Some of these foods are:
At breakfast, you can eat wheat bran cereal, always checking the food labels to verify the amounts of dietary fiber provided by each brand. This is because some cereals contain less fiber.
As a last resort, but is the least recommended, you can take the dust or fiber pills. concentrated They provide fiber and can help prevent constipation. However, lack of additional nutrients that are whole foods.
Foods that contain fiber, need not be bland. Moreover, their preparation is varied, healthy and tasty to the palate. Alongside this, helps prevent constipation, diverticular disease and chronic hemorrhoids. In addition to nutrients, a diet that includes fiber has the capacity to prevent and reduce the risk of many diseases.
For example, help with heart disease, high blood pressure and stroke. Also useful against cancers of the colon, rectum and stomach. On the other hand, helps with type 2 diabetes and maintain a normal level of glucose in the blood, in addition to controlling weight by reducing calories.
Soluble fiber: This avoids complications of the heart, the chance of cholesterol and improves digestion. Certain foods that have are fruits like orange, strawberry, lemon and lime. Also in oats, legumes and nuts.
Insoluble fiber: Insoluble fiber is causing a feeling of fullness and sated. Among the foods that have fiber include wheat, vegetables, cereals, rice and breads and vegetables.
For this reason, it is desirable to slowly increase the amount of fiber and, if gases or abdominal distension are shown, it is due to an excessive amount of fiber. Thus, it is recommended to decrease the portions consumed for a couple of days.
No need to diet to lose weight. including some fiber in the diet helps reduce unwanted pounds without going hungry . And thanks to that found in most food, the menu is varied, rich in nutrients and numerous benefits.
Many think that the only benefit it brings is the fact act as a natural satiety. However, it is effective because the function is to absorb fats and sugars, which reduces cholesterol.
Include fiber in your diet
Fiber greatly help the intestine , reducing absorption of fat and thus the calories in the body. Thus preventing heart disease, diabetes, constipation, fluid retention, and colon cancer.Therefore, it is healthy to consume 20 to 25 grams of fiber per day. Different foods containing it, such as grains, fruits and vegetables. It is advisable to check nutrition labels to check the amount of fiber included so that, in this way, are chosen which contain more abundant.
How to start?
It is necessary to slowly increase the amount of fiber in the daily diet that fits her stomach. At first, you may experience cramping, gas or bloating in the stomach. However, if changes are made in small portions over a considerable period of time these problems are avoided. Thus, it is advisable to introduce a food and after a few days or a week ingest new one.
They need to drink more fluids when you increase your fiber intake . Take 2 liters of water helps, but if you take less than 6 glasses a day, it is suggested that you add 2 glasses of water. Thus, the fiber is better assimilated in the body and does not produce gases.Thus, it is essential to increase the amount of fiber, a healthy menu is chosen based on the Food Pyramid. So, will consist mostly of vegetables, grains and fruits.
Tips for increasing fiber in the diet
It is recommended to eat 6 to 11 servings of pasta, bread, cereal, tortillas, rice and various grains in the day. should choose at least 3 whole grains, trying to make food:- Lots with 5 or more grams of fiber in whole grain cereals
- Different grains such as barley, brown rice, quinoa, bulgar, buckwheat.
- Ground whole corn, oatmeal, whole oats or wheat flour, which must have 100% in full.
Entity should eat 5-9 servings of fruits and vegetables a day. If you want to increase the fiber, should expand the variety of fruits and vegetables, eating them whole and not otherwise and juices, leaving shell. Also, they can ingest nuts. Among the plants and fruits that contain a high fiber content include:
- Cauliflower
- Apples
- Beans
- Berries
- Oranges
- Figs
- Pears
- Peas (peas)
- Brussel sprouts
- Broccoli
- Carrots
- Prunes
- Lettuce
- Chard
- Mushrooms
- Turnips
- Pumpkin
Eating nuts and beans between 3-5 times a week. For example, ¼ cup nuts 3 grams of fiber are achieved. You can get fiber from cooked beans, which have 7 grams of fiber in a half cup. Thus, a way to include beans in meals per week, is to replace or reduce the amount of meat on them. Regarding nuts, have the facility to be added to salads, vegetables or simply eat them without accompaniment. Some of these foods are:
- Chickpeas
- Red beans
- Black beans
- Lentils
- Dried peas
- Beans
- Sunflower seeds
- Almonds
- Pecans
- Pistachios
They can also replace white bread with whole grain breads or cereals are advised to consume:
- 100% whole wheat bread
- Oats
- Muffins (muffins) wheat bran)
- Cooked, dried or multigrain cereal
- Brown Rice
- Popcorn
At breakfast, you can eat wheat bran cereal, always checking the food labels to verify the amounts of dietary fiber provided by each brand. This is because some cereals contain less fiber.
As a last resort, but is the least recommended, you can take the dust or fiber pills. concentrated They provide fiber and can help prevent constipation. However, lack of additional nutrients that are whole foods.
Benefits of fiber
Foods that contain fiber, need not be bland. Moreover, their preparation is varied, healthy and tasty to the palate. Alongside this, helps prevent constipation, diverticular disease and chronic hemorrhoids. In addition to nutrients, a diet that includes fiber has the capacity to prevent and reduce the risk of many diseases.For example, help with heart disease, high blood pressure and stroke. Also useful against cancers of the colon, rectum and stomach. On the other hand, helps with type 2 diabetes and maintain a normal level of glucose in the blood, in addition to controlling weight by reducing calories.
Fibre Types
Keep in mind that there are two types of fiber when wanting to add it to the blow. These two are in food and need to be ingested in equal parts.Soluble fiber: This avoids complications of the heart, the chance of cholesterol and improves digestion. Certain foods that have are fruits like orange, strawberry, lemon and lime. Also in oats, legumes and nuts.
Insoluble fiber: Insoluble fiber is causing a feeling of fullness and sated. Among the foods that have fiber include wheat, vegetables, cereals, rice and breads and vegetables.
Precautions
Although a high-fiber diet for constipation benefits, you must prevent eating it if you suffer from diverticulitis, as some foods can cause worsening of symptoms.For this reason, it is desirable to slowly increase the amount of fiber and, if gases or abdominal distension are shown, it is due to an excessive amount of fiber. Thus, it is recommended to decrease the portions consumed for a couple of days.
No need to diet to lose weight. including some fiber in the diet helps reduce unwanted pounds without going hungry . And thanks to that found in most food, the menu is varied, rich in nutrients and numerous benefits.
