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Diet and Nutrition 2023

How to use fiber to lose weight

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How to use fiber to lose weight
How to use fiber to lose weight

To use fiber to lose weight, you should consume fiber at every meal, every day, because they bring benefits such as decreased appetite and improved intestinal transit because they capture water, forming a kind of gel in the stomach and ferment in the intestine, facilitating the elimination of feces.

Furthermore, fiber reduces the absorption of sugar and ingested fat, having a good long-term effect on the weight loss process. Other benefits include lowering the risk of certain types of cancer, such as colon, rectal and breast cancer, as well as preventing osteoporosis. To use fiber to lose weight you need:

1. Eat fiber with every meal

The secret to increasing fiber intake is to opt for fresh foods such as fruits, vegetables and cereals, which have good amounts of fiber, distributing them in each meal. A good example of a high-fiber menu is:

Breakfast 1 glass of fresh orange juice + wholemeal bread with white cheese + coffee
Morning snack 1 apple with skin + 2 toasts with cottage cheese
Lunch 1 bowl of tomato, watercress, arugula and sesame salad + cooked vegetables + lean meat or boiled egg + 1 pear with shell for dessert
Afternoon snack 1 cup of yogurt with whole grains
Dinner Boiled vegetables + boiled fish + broccoli rice + 1/2 papaya for dessert
Supper 1 cup of tea

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 husks of grains such as corn, soybeans, and chickpeas, and in unpeeled fruits. While insoluble fibers are found in greater amounts in the pulp of fruits such as apples, vegetables such as carrots, oat bran and legumes such as lentils and beans.

To know 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 oatmeal or wheat bran to milk, yogurt or soup, for example. Chia seeds, flaxseeds and sesame can be easily added to salads and fruit salad.

You can put these ingredients in small containers and always have them on hand to add to your juice or yogurt when you're at work, thus increasing the consumption of fiber in every meal.

In addition to consuming fiber naturally, it can be useful to take a fiber supplement that you can buy 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, some don't. Flavored ones can be added to water, while others can be used in any liquid.

A detail that is very important to ensure the proper use of fibers, whether from a natural source or from an industrialized source, is to drink 1.5 to 2 liters of water, tea or juice a day.

3. Prefer whole foods

Various foods can be found in wholegrain 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 numerous he alth benefits, in addition to reducing hunger.

Watch and see other ideas on how to lose weight in a he althy way by eating more fiber.

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