Many people have heard that taking fiber helps to lose weight, but is it really so and how to apply this method in practice?
Fiber is the dietary fiber found in plant foods. Fiber is also sold as a special dietary supplement.
How fiber works
Entering the stomach, the fibers of the fiber swell, creating a feeling of fullness. Then, passing through the intestine, dietary fiber has a positive effect on its microflora. As a result, digestion and metabolic processes are improved.
It is also worth noting that fiber slows down the absorption of carbohydrates from food, which is why a whole apple with a peel is a much more dietary product than a glass of apple juice, which contains almost no fiber.
The benefits of fiber
- Facilitating Enzymatic Function
- Absorption of heavy metal salts
- Improving liver function
- Normalizing blood sugar levels
- Restoration of intestinal microflora and prevention of constipation
- Cleansing from toxins and improving the condition of the skin
Fiber harm
Fiber also has some contraindications, for example, the presence of gastritis, stomach ulcers, a tendency to colitis, flatulence and bloating. In addition, a large amount of fiber interferes with the absorption of calcium and can lead to a violation of the acid-base balance of the intestine. Without enough fluid, excessive fiber intake can lead to gastrointestinal problems.
Daily fiber intake
For men under 50, the daily rate of fiber is no more than 40 g, after 50 years - no more than 30 g. Women under 50 can consume 25 g of fiber daily. After 50 years, this amount should be reduced by 5 g. If measured by food, the approximate daily intake of dietary fiber is found in 1 kg of apples or pears, or in 300 g of whole grain bread or in 50 g of bran.
How to take fiber properly
If you decide to use kletchaka in the form of dietary supplements, then you need to start gradually, with small portions with the use of a sufficient amount of liquid - before or during meals. You can also add fiber to cooked meals.
Over time, the amount of fiber can be increased, but at the same time not exceed the daily requirement. The course of admission is 2 months, then you should take a couple of months off.
Does fiber really help you lose weight?
Fiber does not directly affect weight, but it increases satiety and decreases hunger and energy. As a result, the extra pounds gradually go away.
Kefir cocktail with fiber
- 1 glass of kefir
- 1 teaspoon of fiber (supplements)
Pour cellulose with kefir and leave overnight to swell, drink in the morning before or instead of breakfast.
