Many people are constantly struggling with weight fluctuations, follow different diets, but the result is often transient. Scientists say that not only the lack of will or the inappropriate habits, but also the lack of fiber in daily diet, contribute to this. – This is a special type of carbohydrate that is not strapped to glucose and is not absorbed in the body. Not only do they provide less calories, they also have a major impact on intestinal bacteria that stimulate the hormones that regulate the feeling of satiety. This reduces hunger, which makes it easier to lose weight.
Why are fibers so important to lose weight?
Research shows that when consuming a sufficient amount of fiber:
- less calorie consumption;
- The feeling of hunger is reduced;
- It is easier to control body weight in the long term.
Experts recommend adults to consume about 30 grams of fiber daily. However, many people do not reach this quantity – on average, about 20 grams per day are consumed. In addition, only a small percentage of people perceive how fibers affect the body and help maintain optimal weight.
How to supplement your diet with fiber?
If you are seeking to lose weight or just improve your general well -being, it is worth adding more fiber -containing products in your daily diet. Here are some simple ways to do this:
- Change breakfast – Instead of white bread or croissant, choose full grain musli. You can make it in the evening: add oats, raisins and seeds with apple juice, and add natural yogurt before eating.
- Choose healthy snacks – Instead of cookies or sweets, snack on walnuts or oatmeal scones with almond butter. Not only does nuts give a feeling of satiety, it also helps regulate weight.
- Enrich lunch – Add chickpeas, butter beans or lentils to stews, soups or troops. This will increase the nutritional value of the dish and reduce the cost of cooking.
- Use dried fruits – Figs, apricots, sultans and cranberries are great sources of fiber. They can be eaten alone or mixed into breakfast and baked goods.
- Take into account the type of vegetable – Not all vegetables have a lot of fiber. The best choices are parsnips, broccoli, peas and green beans. Salad leaves are less useful in this regard.
- Eat a resistant starch -containing products – Cooked and cooled potatoes contain resistant starch, which acts as fiber, helps regulate blood sugar and maintain bowel health.
Long -term health benefits
Not only does it make it easier to control the weight by supplementing your diet, it also improves your overall health. Fibers improve digestion, maintain healthy intestinal microflora, lower blood cholesterol and help prevent heart disease.
So when planning your daily diet, it’s worth remembering a simple rule – More fiber on a plate – better well -being and lighter weight control process!
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