Fiber and weight loss

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High fiber diet weight loss

Diet fiber is becoming more and more popular in today's world, when more and more people are aware of how eating food affects our health. The diet has been popularized by fitness experts and nutritionists. It is rich in dietary fiber and low in fat.



The combination of fiber and low-fat products turns out to be crucial for people who want to lead a healthy life, for people who want to lose weight and especially for people suffering from high blood pressure, high cholesterol and high blood sugar. What makes a diet rich in fiber so beneficial?

Advantages of fiber diet 

It is a fact that the diet of most people is rich in salt, fats, sugars, or ingredients that do more harm than good. The fiber, mainly derived from fruit and vegetables and whole grains, contains parts of plants which are not absorbed by the body during the digestion process. In short, it is not digested and is excreted from the body and, at the same time, it has a beneficial effect on the passage of digestive waste through the intestine.

Fruit fiber is twofold: soluble and insoluble. Both play an important role in digestive processes. The fiber facilitates digestion by faster removal of digestive waste. This prevents irritating and chronic constipation, lowers blood sugar and cholesterol levels, reduces the risk of obesity and helps with weight loss. In order to reduce body weight quickly, the fiber diet should be supplemented by exercises.

Fiber diet plan 

Food rich in fiber has very little fat in it, which makes it ideal for weight loss, just need to be included in our daily diet. What fruits and vegetables are rich in fiber? It is possible to name apples, beans, cereals, whole grains, parsley, soya beans, chickpeas, berries, barley and more.

Sample menu in fiber diet


Breakfast (270 calories, 7g fiber): 
6 spoons of bran with 3 dried apricots, 1 banana and curdled milk.

Morning snack (50 calories, 2g fiber):
1 apple

Lunch (400 calories, 8g fiber): 
2 pieces of wholegrain bread, spread with butter
grilled chicken breast
salad of 2 tomatoes with natural yoghurt
1 orange

Evening snacks (30 calories, 1g fiber) 
strawberry bowl

Dinner (460 calories, 14g fiber) 
1 boiled potato
100 g of cooked asparagus beans
2 tablespoons of chopped yellow cheese
lettuce

The total value is: 1200 calories and 30g of fiber. 

Summary:

Do not increase the amount of dietary fiber immediately, as this can lead to bloating, bowel shrinkage. Give your body time to get used to the increased amount of fiber. Start to slowly increase its amount in your menu, drink plenty of water (up to 2 litres a day), watch out for what you eat - use the dietary table.

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