Fibers are essential for losing weight. They slow down the entry of sugar into the bloodstream, avoiding blood sugar spikes or insulin, which can then cause cravings for sweet foods, and may decrease the body's absorption of fat. In addition, they form volume in your gut, making it work better and your body to be free of waste.
And do not stop there. Fibers also make you feel full faster and longer, making you eat less during the day.
Ever been convinced that fibers are a great idea if you want to lose weight? Want to know how to make a high fiber diet for this? Keep reading and you will see how easy it is.
You must have heard this from doctors, nutritionists, friends, relatives, anyway, there is always someone telling us that we should eat whole foods. But we always end up leaving for another time or even dodging the full word altogether.
Whole foods can be an acquired habit, they are really good for you. Think about how those 5 tablespoons of rice you eat for lunch would be more than enough if you just traded white rice for the whole. In addition to offering more fiber, making you satiated, and for longer, brown rice takes longer to chew and digest, causing carbohydrates to enter your bloodstream more slowly.
Do you even eat rice, but can not stand whole wheat bread? It does not matter. You can exchange the bread for an integral toast, which has almost the same taste as the white( and some people find the whole toast much tastier).In addition to containing fiber, a slice of toast has fewer calories than a slice of bread.
Your pasta can also stay full. Although the dark color of raw whole noodles might scare you a bit, the taste is pretty much the same, and it sustains you a lot more. In addition, with it you run less risk of cooking the pasta until it dismantles, since it is firmer.
Most foods have a full version nowadays, so all you have to do is find out what your favorites are and what are the best ways to prepare. Just read the labels of breads and other whole bakery items, as some only carry the name without containing as many fibers. Always choose the options with more fibers.
Fruits and Vegetables
Fruits and vegetables are the best sources for a high fiber diet, even because in addition to them, they usually contain a lot of water, making you satisfied with the volume but offering few calories.
There are several ways to incorporate fruits and vegetables into your diet, from breakfast to dinner. A great option for breakfast is to eat fruit with oats( I predicted the bran to the other options, since it is the one that contains the most fibers).It can be a fruit salad, or even a vitamin. Fruit juices generally contain much less fiber, so you prefer solid fruit options.
You can also make a vegetable stew at lunch or dinner and mix with that pasta or brown rice. You will have a full and delicious meal, rich in fiber and that will keep you without hunger for long.
All fruits and vegetables contain fiber, with varying amounts, so you can try various types of combinations of dishes, soups, salads and sandwiches. Add more beans, lentils, pumpkins, sweet potatoes, apples, blueberries, strawberries, etc., and you will be increasing the amount of fruit you eat, forming an interesting diet rich in fiber.
Seeds are foods that we usually discard, but they contain many vitamins, minerals and should be part of a high fiber diet. Some of them, like pumpkin seeds and sunflower seeds, can be eaten pure when you feel that urge to chew.
Other, like chia seed, flaxseed and sesame seed, you can mix in many ways to your foods, in salads, to rice, or in a medium-low-fat yogurt, to add flavor and add fiber. Just remember that seeds contain oil, so it's always good to see the recommended portion size and how many calories they offer, so you do not run the risk of getting fat instead of slimming.
Video: Importance of Fibers and 6 Rich Foods
A high fiber diet will help you lose weight, but you should observe a few things when increasing your daily fiber intake:
- Start Calmly: add fiber-rich foodsslowly. If you greatly increase your fiber intake at one go, you may end up experiencing some unpleasant effects such as bloating, gas and constipation. If you're going to add whole foods, fruits and vegetables to your diet, start with rice and one or two new vegetables, and increase your variety every week. So your body has time to get accustomed to the new composition of your food.
- Drink plenty of water: if you increase fiber intake, water consumption has to increase together, or you may end up suffering from constipation or even intestinal blockages. Fibers and water should go hand in hand in your diet.
- Control your calories: is not because food is integral you can eat more of it. Generally, the number of calories in white and whole foods is pretty much the same, and if you overeat, you will end up gaining weight as you would if you were eating foods that are not whole foods. The goal of eating whole foods is to have more satiety for longer and reduce the speed of entry of blood sugar. In addition, if you are adding seeds to your diet, you may have to decrease amounts of other foods, since some of them are caloric.
A high fiber diet will help you lose weight, especially within a balanced diet and with regular exercise. And in addition to losing weight, the high fiber diet will also improve other aspects of your health, lowering blood sugar and cholesterol, and improving your skin.