How to Lose Weight With Healthy high-fiber diet
There are various types of diets to lose weight. One diet that is believed to be able to lose weight quickly is a high-fiber diet. How effective are the type of diet and how does it work?
Fiber is a carbohydrate found in plant foods such as fruits, vegetables, and grains. Unlike other carbohydrates, fiber is not easily broken down and digested by the body. Therefore, the fiber will actually flush and smooth digestive system easily without causing an increase in blood sugar levels.
This is why the general fiber can help lower cholesterol, prevent constipation, and address the various issues indigestion.
Fiber is divided into two kinds, ie, soluble fiber and insoluble fiber. What difference insoluble fiber and soluble fiber? Here's the difference.
1. Insoluble fiber
As the name implies, insoluble fiber can not be dissolved in the liquid. This fiber helps prevent constipation. Typically, this type of fiber found in whole grains, whole grain cereals, and vegetables such as carrots, celery, and tomatoes.
2. Soluble fiber is
fiber that dissolves in water will absorb the liquid so that his form will curdle in your digestion. This fiber helps control blood sugar levels and reduce cholesterol. This type of fiber can be found in oatmeal, beans, apples, berries, and pears.
How fiber can lose weight?
Basically, fiber helps reduce weight by making us feel full without consuming a lot of calories. Fiber stimulates receptors that tell the brain that it is time to stop eating.
In this case the fibers do not work alone, the fiber need sufficient water intake in order to move through the digestive system. In addition, water consumption also helps fight hunger.
Things to keep in mind, if you plan to do a high-fiber diet, do it gradually. This is so that the body is able to adjust. Stomach feels uncomfortable, cramping, and diarrhea may be a side effect if you do this diet excessively.
Study of the American Heart Association showed that people who reproduce portions of fibrous foods without reducing the share of other foods, losing weight as many people as low-fat diet. From the study it can be concluded that people who eat more fiber tend to have a healthier body weight.
Foods high in fiber
in high-fiber diet, you should eat foods high in fiber in accordance with the provisions. Women under 50 are advised to consume at least 25 grams of fiber per day. While men need more fiber, which is about 38 grams per day.
Choose the most natural foods and do not pass through too many refined process, the higher the fiber. In addition, all fruits and vegetables contain fiber, most of the fiber contained in the skin. That means eating apples, pears, grapes, and cashew with better skin. Provided you've cleaned and wash the fruit thoroughly.
Here are some foods that can be consumed to perform high-fiber diet: :
- Grains and grain such as porridge oats (oatmeal), pumpkin seeds, and chia seed
- bread, especially the type of wheat bread
- fruits such as pears, raspberries, blackberries and bananas
- Vegetables like broccoli, carrots, and cabbage
in addition to proven weight loss, there are several other advantages of a diet high in fiber, including:
1. Helps maintain intestinal health.
Fibers contained in food increases the weight and size of the stool and soften. If the food you eat making the stool more liquid, fiber will help compact because fiber absorbs a lot of water. In addition, high-fiber diet lowers the risk of hemorrhoids and diseases of the large intestine.
2. Lowering cholesterol
fiber found in beans and wheat to help lower blood cholesterol levels. Studies have also shown that a high fiber diet is beneficial to heart health, such as reducing blood pressure and swelling of the heart.
See also: How to Easily Increase Good Cholesterol (HDL)
3. Controlling blood sugar levels
Soluble fiber may help slow the absorption of sugar and improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of type 2 diabetes (diabetes).
