When increasing the consumption of fiber we will also have to increase the water intake, since it is fundamental for its correct assimilation and to avoid the gases. To start losing weight without drastically altering daily foods we must include fiber in our diet. It is not essential to make a diet based on it, all that is required is to start introducing it. Discover in this article which are the best foods rich in fiber to lose weight. Try them!
Many think that the only benefit that comes with it is the act of acting as a natural satiating. However, it is effective due to the function it has of absorbing sugars and fats, which reduces cholesterol. Therefore, it is ideal and healthy to lose weight.
Include Fiber in Your Diet to Lose Weight
The fiber helps the intestine a lot, decreasing the absorption of fats and consequently the calories in the body. In this way, it prevents 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 contain it, such as grains, fruits and vegetables. It is advisable to check the nutritional labels to verify the amount of fiber included. In this way, you can choose the ones with the most abundance.
How to Start?
It is necessary to gradually increase the amount of fiber in the daily diet so that the stomach adjusts to it. At first, cramping, gas or bloating may arise in the stomach. However, if changes are made in small portions over a considerable period of time these problems are avoided. In this way, it is advisable to introduce a food and after a few days or a week ingest a new one. You need to drink more fluids when increasing your fiber intake. Take 2 liters of water help. However, if the person drinks less than 6 glasses a day, it is suggested that he add 2 more glasses of water. In this way, the fiber will assimilate better in the body and it will not produce gases. Therefore, it is essential that by increasing the amount of fiber, a healthy menu is chosen based on the Food Pyramid. Thus, it will consist mainly of vegetables, grains and fruits. All this will be the beginning to lose weight in a healthy way.
Tips to Increase Fiber in the Diet
It is advisable to eat between 6 to 11 servings of pasta, bread, cereals, tortillas, rice and various grains in the day. You must choose at least 3 whole grains, trying to make the food
- Servings with 5 or more grams of fiber in whole grain cereals.
- Different grains such as barley, brown rice, quinoa, bulgur, buckwheat.
- Whole ground corn, oatmeal, whole oats or wheat flour, which must have 100% in its entirety.
You can also replace white bread with whole grain breads or cereals. It is advised to consume:
- 100% whole wheat bread
- Muffins of wheat bran.
- Cooked cereals, dried or of multiple grains.
- Integral rice.
Fruits and Vegetables
You should eat 5-9 servings of fruits and vegetables a day. If you want to increase fiber, you should expand the variety in fruits and vegetables. Consume them whole and not in any other way as in juices, leaving them in shell. Also, dried fruits can be eaten. Among the vegetables and fruits that contain high fiber content is:
- Peas (peas).
- Brussels sprouts.
Nuts and Legumes
Consume nuts and beans 3 to 5 times a week. For example, in ¼ cup of nuts you get 3 grams of fiber. Fiber can be obtained from cooked beans, which have 7 grams of fiber in half a cup. Thus, a way to include beans in meals per week is to replace or reduce the amount of meat on them. With regard to nuts, have the facility to be added to salads, vegetables or also eat them without accompaniment. Some of these foods are:
- Red bean
- Black bean.
- Dry peas.
- Broad beans.
- Sunflower seeds
At breakfast you can eat wheat bran cereal. However, we can always check food labels to verify the amounts of dietary fiber provided by each brand. This is because some cereals include less fiber. As a last option, although it is the least recommended, you can take the powder or the fiber pills. They provide concentrated fiber and can help prevent constipation. However, they lack the additional nutrients that whole foods have.
Benefits of Fiber
Foods that contain fiber do not have to be tasteless. Moreover, its preparation is varied, healthy and palatable. Along with this, it helps prevent constipation, chronic diverticular disease and hemorrhoids. In addition to nutrients, a diet that includes fiber has the ability to prevent and reduce the risk of contracting numerous diseases. For example, it helps with heart disease, high blood pressure and stroke. Also, it works against cancers of the colon, rectum and stomach. On the other hand, it helps with type 2 diabetes and keeps blood glucose at a normal level, in addition to helping to lose weight by reducing calories.
Types of Fiber
Keep in mind that there are two types of fiber when you want to add it to the diet. These two are in the food and need to be ingested in equal parts.
- Soluble fiber: This prevents heart complications, the possibility of cholesterol and improves digestion. Some foods that have it are fruits like orange, strawberries, lemon and lime. It is also in oats, legumes and nuts.
- Insoluble fiber: Insoluble fiber is what causes a feeling of fullness and that satisfies. Among the foods that possess it are wheat fiber, vegetables, cereals, rice and whole grain breads and vegetables.
Although a diet rich in fiber protects us against constipation, you should prevent it if you have diverticulitis. Some foods can cause worsening of symptoms. For this reason, it is advisable to increase the amount of fiber little by little. If gas or abdominal distention is shown, it is due to an excessive amount of fiber. Thus, it is recommended to reduce the portions consumed during a couple of days.
It is not necessary to make a diet to lose weight. Including a little fiber in the daily diet helps reduce the extra pounds without having to go hungry. In addition, thanks to the fact that it is found in most foods, the menu is varied, rich in nutrients and numerous benefits.
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