2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Today, the fiber-based diet has regained popularity among modern women. The basic principle of the fiber diet is the consumption of dietary fiber, ie. nutrients that are not absorbed by the body's enzymes, but are processed by the intestinal microflora.
Nutritionists believe that fiber consumption not only helps to lose weight, but also:
- Accelerates the passage of food into the digestive organs;
- Helps the body get rid of toxins and toxins, which reduces the risk of obesity, diabetes, diseases of the colon and cardiovascular system;
Fiber are part of the plant food, a coarse and difficult for the body to digest part of the plant. But it plays a huge role in vital activity and cleansing of the gastrointestinal tract. Therefore, to lose weight, it is important not to consume white flour, as it does not contain fiber, vitamins and trace elements.
As much more fiber intake, the more a person loses weight. The basic rules of a fiber-based diet are to reduce calorie intake and increase high-fiber foods. In your daily diet you should use as many low-calorie foods high in fiber as possible. These products usually fill the stomach and satisfy hunger. Fiber contained in:
- Leafy vegetables (cabbage, cauliflower);
- Root crops (potatoes, carrots, beets, turnips);
- Legumes, fruits, vegetables, dried fruits, nuts;
- Flour (rye, wheat);
- Cereals (millet, rice, barley).
Foods that contain fiber accelerate the removal of toxins and protect against diseases of the gastrointestinal tract. Fiber helps to reduce weight by the fact that, unlike other products, they are not fully absorbed. So the body absorbs fewer calories and burns its own fat in search of energy.
Sample menu:
Breakfast: portion of quick oatmeal, apple, banana;
Lunch: spinach cream soup, bran bread;
Dinner: boiled fish with lemon juice and a small portion of brown rice;
If you want something sweet in your daily diet, you can include dried fruits (plums, apricots, raisins, figs).
Benefits of a fiber-based diet
- General purification of the body, which leads to weight loss;
- Prevention of diseases of the colon;
- Lowered blood sugar levels and blood cholesterol;
- Reducing the risk of cardiovascular disease;
- Delaying the absorption of fats and carbohydrates;
- Acceleration of metabolism;
- The diet is simple, natural and cheap;
Disadvantages of the fiber diet
- May adversely affect the gastrointestinal tract (colitis, gastritis, peptic ulcer and other disorders). Abdominal bloating is possible with this diet;
- Consumption of bran reduces the body's ability to absorb minerals, trace elements and vitamins, which are taken before and after meals. If you are on a fruit diet, then you will not have problems with the fruit and fiber;
- Some foods such as (nuts, dried apricots, avocados), which are high in fiber, are high in calories, so you need to count the calories. And some of most vegetables are low in calories and high in fiber. On the other hand, diets with cucumbers, carrots and cabbage are among the richest in fiber.
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