According to research, increasing the amount of fiber in the diet to 30 grams per day will allow you to lose weight as effectively as if a person were limiting calories and fat intake.
Fiber-rich foods give you long-lasting satiety and other benefits for your figure.
What is fiber
Fiber is dietary fiber found in plant foods (fruits, vegetables, cereals, legumes). Fiber is not digested by enzymes, but interacts with the intestinal microflora. The average daily intake of fiber for women is 25-30 g, in old age - 5 g less.
Fiber content in foods
- 1/2 cup bran - 43 g
- 1 cup boiled lentils - 15.6 g
- 1/2 cup millet - 10 g
- 1/2 cup oatmeal - 6 g
- 1 cup brown rice - 4 g
- 1 cup boiled beans - 13.3 g
- 1/4 cup pumpkin seeds - 4.1 g
- 1/4 cup sunflower seeds - 3 g
- 1 cup boiled pumpkin - 5 g
- 1/2 cup sauerkraut - 4 g
- 1 apple - 4 g
- 1 orange - 7 g
- 1 persimmon - 5 g
- 1 avocado - 11.8 g
- 1 cup boiled broccoli - 4.5 g
- 1 cup boiled carrots - 5.2 g
- 1 glass of fresh cabbage - 4, 2 g
- 1 raw carrot - 2 g
The benefits of fiber
Fiber helps to improve digestion, having a beneficial effect on the intestinal microflora, absorbs toxins and excess cholesterol, cleanses the body, and normalizes weight. And here are some more useful properties of plant fibers:
- Normalization of blood sugar levels.
- Improving the functioning of the immune system.
- Improving intestinal motility.
- Reducing the risk of heart disease.
- Controlling hunger.
How to lose weight on fiber
A daily intake of at least 30 grams of fiber will help you get rid of 8-10 extra pounds in a year without sports and diets. It turns out that fiber inhibits the absorption of calories, for example, 1 gram of fiber can neutralize about 7 kcal. Thus, you can significantly reduce the calorie content of the diet without resorting to dietary restrictions.
Important! You should not dramatically increase the amount of fiber in the menu so as not to provoke bloating - it is better to do this gradually, starting at 20 g per day.
