When it comes to losing weight, nothing is absolute and much less happens by magic. But the truth is that we can add certain products to our daily diet that will definitely help us achieve our goal. This is the case with fiber.
The fiber input in the diet it is necessary because it helps us improve the intestinal transit By retaining water. This acceleration of the evacuation process causes nutrients such as sugars or fats and therefore the caloric intake is lower. In addition, fiber increases the secretion of gastric juices, these hydrate the bolus and it reaches our stomach with more volume. In this way, there is a greater feeling of satiety. And finally fiber consumption also improves the intestinal flora.
Experts recommend a daily intake of 30 grams of fiber. For us to get an idea about 100 grams of whole wheat bread they get to have up 8 grams of fiber. But fiber is also present in fruits, vegetables, cereals and legumes.
So we could say that a balanced diet that includes: oats, dried plums, almonds, asparagus, tomatoes, apples, carrots, beans or peas.
Fiber is a carbohydrate that our body cannot digest. Contribute only 2 kcal per gram and delays the digestive process as well as promotes intestinal transit.
It has been proven that the fiber keeps the digestive system occupied and delays the arrival of nutrients to the bloodstream, therefore reducing the glycemic index and thus favoring satiety or absence of hunger. But in addition, foods with fiber are generally harder and require more chewing, something that according to research helps to eat less and satisfy us more.
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These are some fiber sources:
Cereal bran: concentrate around a 40% fiber and we can easily incorporate them into the diet by adding them to breads, pies or other whole-grain dough.
Seeds: they are primarily a source of soluble fiber but concentrate proportions ranging from 25 to 35 grams per 100 grams.
Vegetables: they are around 5% fiber per edible portion.
Nuts: They have unsaturated fats of good quality for the body, they are a source of proteins of plant origin and also offer about 10% fiber
Fresh fruits and vegetables: Of course, to obtain good nutrients such as fiber and others, it is always essential that fruits and vegetables are not lacking in the daily diet.