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High fiber diet weight loss

Diet fibers

Selection of the best nutrients in the diet is actually essential for good health and great shape. One of them is certainly fiber.


Diet based on dietary fibers has recently become increasingly popular, because many of us are already aware of how consumed foods affect our bodies, and hence also to the very health.

Diet fibers largely owes its global popularity of fitness experts and many nutritionists who advocate a diet rich in fiber, yet low in fat.

Effects of dietary deficiency

A diet low in dietary fiber lead to constipation, as well as the severity of the risk of atherosclerosis, kidney liver, obesity, diverticulosis colorectal polyps and colorectal cancer.

Advantages of dietary fibers

By combining fiber with low-fat products, we can change their diet healthier.

This mode allows you to simultaneously nutrition slim. The incorporation of water, fiber swells and fills the stomach, inhibiting appetite.

A diet rich in fiber is also recommended for people who suffer from ailments such as hypertension, high cholesterol and blood sugar.

There is no doubt that fibers diet is beneficial to health. Given that the program daily regimen, most people do contain high amounts of salt, fats, sugars, or components doing your body more harm than good, diet fibers at first glance appears to be a much better option.

The source of fiber are mainly fruits and vegetables as well as whole grains, and certain plants. In addition, the component contains parts of plants which are not absorbed by the body during digestion. Simply put, it is not digested and excreted from the body and at the same beneficial effect on digestion of waste passage through the intestine.

Fiber, which comes from the fruit can be soluble and insoluble. Regardless of the type, always plays a very important role in digestive processes. This prevents among other things, chronic, troublesome constipation, lowers blood sugar and cholesterol in the blood. In addition, it reduces the risk of obesity and boosts the process of weight loss. It should be noted that if we want to get quick results of weight loss, this diet fibers should be promoted in regular physical exercise.

A method of using fiber

The diet should only be used for products rich in fiber, which also have low levels of fat. This makes their consumption fits perfectly in your weight loss plan. It is recommended to consume at least 25 grams of fiber a day.

Sources of fiber are primarily fruits and vegetables, but we find it also in whole grains and nuts. For fruits having a high fiber content include:

apples,
grapefruit,
bananas,
dried fruits,
pears,
apricots,
strawberries,
avocado,
berries.

Vegetables rich in fiber are:

bean,
cabbage,
carrot,
maize,
peas,
spinach,
potatoes,
asparagus,
broccoli,
tomatoes,
cauliflower,
cucumbers,
onion,
pepper,
lettuce.

Other foods rich in fiber include:

bran,
porridge,
brown rice,
whole grain bread,
whole-grain pasta.

A sample menu diet fibers


Breakfast

Products needed to prepare a meal:

1 tablespoon olive oil
2 large green apples
300g oat bran
2 cups flour with whole grain wheat
1 cup white flour
1 teaspoon cinnamon
300ml apple juice
1 cup water
1/2 teaspoon nutmeg
2 1/2 teaspoons baking powder

Recipe:

You should peel apples with peel, cut them up and separate from each other. In a large bowl, mix flour, baking please, nutmeg, cinnamon and bran. After thorough mixing, the mass is added to the apple juice, water and cut into apple pieces. This is mixed until the dough consistency. Then, baking pan should be greased with olive oil and pour into the pie. The sheet is inserted into preheated to a temperature of 160 degrees Celsius in the oven and baked for about 30 minutes. The dish should serve warm.

Lunch

Products needed to prepare a meal:

400g black beans
1 cup salsa
4 long rolls, cut in half lengthwise
50g of crushed tomatoes
1/4 teaspoon cumin

Recipe:

Before cooking foods, preheat the oven to 200 degrees Celsius. Then, mix together tomatoes, caraway seeds and beans, using the mixer. Preheat so the resulting mixture in the pan for a moment, then set aside. Remove some measure of rolls, so do they place on the prepared mass. Then insert the rolls in the oven and bake for 5 minutes. Serve warm with salsa.

Dinner

Products needed to prepare a meal:

200g black beans, soaked overnight
200g raw couscous
1 teaspoon of baking powder
6-8 cloves garlic, minced
2 teaspoons oregano
1 teaspoon cumin
1 teaspoon pepper

Recipe

You should cook couscous steamed. Then, place the beans in a saucepan filled with water and bring it to a boil. Reduce the heat and add garlic, pepper, cumin and oregano. The whole cook over low heat until beans are tender then add baking powder and salt. Mix thoroughly and serve with couscous.

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