Life hacks of eating foods with fiber for weight loss.
What is useful fiber and how to use it for weight loss .
Ukraine , Ukraingate , 13 , December , 2021 | Health
Obesity is recognized as a global ailment of the 21st century. Between 1980 and 2008, the number of obese people worldwide doubled. Being overweight is associated with many health risks, such as insulin resistance, type 2 diabetes, hypertension, gallstones, certain types of tumors, hepatic steatosis, gastroesophageal reflux, obstructive sleep apnea, gout and polycystic ovary syndrome. Obesity is accompanied by a high degree of systemic inflammation, which provokes the development of cardiovascular disease and depression, the appearance of tumors.
To maintain an optimal weight, you need to follow a diet rich in fiber – fiber. The WHO strongly recommends that we eat 400 grams of vegetables and fruits, which contain the most fiber.
Vegetables and fruits owe more of their benefits to the body to fiber. It cleanses the intestines and makes it work harder, as well as normalizes the composition of beneficial bacteria.
All this is necessary for:
prevention of constipation;
cleansing the body of toxins;
solving digestive problems associated with obesity, hemorrhoids, type 2 diabetes, high cholesterol, heart disease;
prevention of gallstones;
cancer prevention.
Fiber is found only in plant products: vegetables, fruits, legumes (peas, beans, lentils, chickpeas), cereals, algae. Fiber is water-soluble and water-insoluble, and depending on this it acts on the body in different ways.
Almost all plants contain two types of fiber, but in different proportions.
Water-insoluble fiber is fruits, berries, legumes, beets, carob fruits, seaweed extracts, oatmeal. It takes a long time to digest them, so we stay full longer. Note: this is a quick way to saturate without extra calories.
Water-insoluble fiber is vegetables, greens, bran, grains, roots, stems. The use of water-insoluble dietary fiber helps cleanse the body.
A study by Jim Mann, a professor at the University of Otago, New Zealand, convincingly shows that every 8 grams of dietary fiber intake during the day helps to lose weight, reduce the risk of coronary heart disease and type 2 diabetes.
Life hacks of eating fiber products for weight loss:
Do not peel fruits and vegetables – they are rich in dietary fiber.
Prefer fruit salad instead of cake.
In order not to constantly calculate grams, you can use the principle of the rainbow: eat 5 servings of vegetables and 2 fruits every day, each of which must correspond to one of the colors of the rainbow.
In order to maintain optimal weight, try to follow a daily routine: eat and rest at certain times. If you do not do this systematically, the aging process will develop much faster.
Source : Ukrgate