To use fiber to lose weight, you must consume fiber with every meal, every day, because it brings benefits such as decreased appetite and improved intestinal transit because it captures water, forming a kind of gel in the stomach and ferments in the intestine. , facilitating the elimination of feces.
Furthermore, fiber reduces the absorption of sugar and fat ingested, having a good long-term effect on the weight loss process. Other benefits include reducing the risk of certain types of cancer, such as colon, rectum and breast, as well as preventing osteoporosis. To use fiber to lose weight you need:
1. Eat fiber at every meal
The secret to increasing fiber intake is to choose fresh foods such as fruits, vegetables and cereals, which have good amounts of fiber, thus distributing them throughout each meal. A good example of a fiber-rich menu is:
Although there are two types of dietary fiber, soluble and insoluble, both contribute to weight loss and maintenance. Good dietary sources of soluble fiber are found in the skins of grains such as corn, soybeans and chickpeas, and in unpeeled fruits. While insoluble fibers are found in greater quantities in the pulp of fruits such as apples, vegetables such as carrots, oat bran and legumes such as lentils and beans.
To find out the amount of fiber present in the most common foods, see: Foods rich in fiber.
2. Add fiber to everything you eat
Another way to increase your daily fiber intake is to add 1 tablespoon of oats or wheat bran to milk, yogurt or soup, for example. Chia, flaxseed and sesame seeds can easily be added to salads and fruit salads.
You can place these ingredients in small containers and always have them on hand to add to juice or yogurt when you are at work, thus increasing your fiber intake at every meal.
In addition to consuming fiber naturally, it may be useful to take a fiber supplement that can be purchased at pharmacies or drugstores. These fibers can be soluble or insoluble and can be added to water, milk, tea, soup or juice. Some have flavor, others don’t. Those that have flavor can be added to water, while the others can be used in any liquid.
A detail that is very important to ensure the good use of fiber, whether from a natural or industrialized source, is to drink 1.5 to 2 liters of water, tea or juice per day.
3. Prefer whole foods
Several foods can be found in 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 cost more, but they bring numerous health benefits, in addition to reducing hunger.
Watch and see other ideas on how to lose weight healthily by eating more fiber.
