Fiber promotes weight loss and digestion, so the diet should contain plenty of them. Here are the foods that contain more fiber, to lose weight fast!
Why fiber helps you lose weight?
Fibers are not calorie, contains no vitamins, no minerals, and are not absorbed into the body. Then why are so praised? Since their presence in food is essential to ensure a proper bowel movement, especially for maintaining health and figure. The fibers are different, there is cellulose, the main cereal fiber, and pectin, fiber, fruit and vegetables.
Cereal – lots of fiber
The fibers are part of the composition of all plants. We find in vegetables, fruit, flour and bread. In contrast, not found in meat, fish or dairy. Cereal foods origin contain large amounts of cellulose, which is useful for regulating transit. They are especially useful in case of constipation. Warning: too much pulp at once irritated intestines, causing pain. Therefore it is recommended to use sparingly.
Dried fruits – gently stimulates transit
Fiber from dried fruit and oil have their advantages. They are generally well supported by the intestines, gently stimulating transit. Plums, figs, dates, raisins are high in fiber (10-15 g/100 g), containing additional magnesium and B vitamins in the family are equally beneficial and oleaginous fruits (almonds, walnuts, hazelnuts), which in addition contain interesting fatty acids (omega-3 and omega-6).
Rely on fruits and vegetables
Unlike cereals, dried fruits, fresh fruits and vegetables are full of water. Therefore, they are less rich in fiber: 6.2 g per 100 g. However, they are the best source of fiber, and that of three reasons:
- Fibers are well supported by their fragile intestines
- Are most effective against cholesterol, diabetes or weight gain
- Easy to consume in large quantities
Dried vegetables contain fiber?
The family includes peas, pulses, beans, lentils. They are interesting sources of fiber, containing between 5-10 g per 100 g, consisting of both cellulose and soluble fiber. If their digestion often causes flatulence. To avoid them, soak them in water several hours before cooking them or buy them canned.
How much fiber to eat?
It would be better to eat foods rich in fiber every day, always varying sources and favoring fruits and vegetables.
- 4-6 daily fruit and vegetables (400-800 g in total)
- Pulses 1-2 times per week
- 1 a day rye bread (or bread or grains) and rice
- Dried fruit, nuts