Healthy eating is one of the most pressing topics today. Everyone wants to be beautiful and slim. Moreover, the age of crazy diets is a thing of the past. People are beginning to realize that emergency weight loss is seriously harmful to health. Therefore, they begin to pay attention to the qualitative and quantitative composition of the diet. This is correct, because it is here that the solution to the problem lies.
Many have heard about the benefits of fiber for weight loss. But often this knowledge is quite steep. Today we will try to fill these gaps.
Everything new - forgotten old
Despite the abundance of new techniques and drugs, nutritionists are again returning to what their colleagues used. In the 70s of the last century, fiber for weight loss was used very widely. It is simple, inexpensive, and most importantly, effective. But in the 90s, most abandoned this method in favor of low-carb and protein programs. This is easy to explain, so the instant result request was easily resolved.
Today, the situation has changed radically. Fiber for weight loss is again used very widely. Almost every specialist in the field of healthy nutrition must use it as part of their appointments. This gives every person a chance to be healthy and beautiful without extra costs.
What it is
No, these are not magic, fashionable pills or an achievement in the pharmaceutical industry at all. Fiber is the fiber of which all plant organisms are composed. Therefore, whether you eat carrots, beets or bran, buckwheat porridge or bread, you consume more or less fiber. This is good news. No need to buy it on purpose, just optimize and balance your diet. Then the body will receive fiber every day. For weight loss, this is very important.
Effects on the body
In programs for children, dietary fiber is clearly shown as a thin flagellum made of special material. Placed in water, it absorbs a large amount of liquid and increases in volume. So they behave in the stomach. Now he will not only advance towards the exit, but will also carry away the rest of the intestine. This allows you to cleanse the body of toxins and toxins, and also helps in matters of weight loss. Below we will talk in detail about how to drink fiber for weight loss, but for now we will pay a little attention to the theory.
Indeed, fiber will not provide additional energy, it is practically not digested. But according to the latest data, it is able to have a positive effect on the body:
- speeds up the digestion process;
- absorbs excess liquid;
- improves bowel function;
- reduces cholesterol;
- satisfies hunger.
Types and Features
Dietary fiber is usually divided into soluble and insoluble. And here already the knowledge of most people ends and the terms remain just words. How often, after hearing about the benefits of fiber, a person acquires a package in a pharmacy that has a similar name and begins to add it to kefir, soups and other dishes. At the same time, it gets pain in the stomach and a digestive problem. Why is that? Because if there are problems with the gastrointestinal tract, then excess coarse fiber is unacceptable. In pharmacies under the name “Fiber” ordinary bran is sold.
- Soluble fiber. It forms a jelly-like mass. It does not irritate the mucous membrane and promotes gentle bowel movement. This is pectin, which is found in fruits, inulin and gums. Despite the fact that in some cases only the second type of dietary fiber is used, this group should also not be forgotten.
Insoluble fiber. It got its name due to the fact that it does not dissolve in the stomach in humans. Coarse fibers that pass like a brush through the intestines. In addition, it fills the stomach with itself, so that hunger recedes.
Let's move on to the right way to take fiber for weight loss. To get a positive result, it is necessary that there are more coarse fibers in the diet. Therefore, vegetables and fruits, whole grain bread and cereals are considered the basis for a full, healthy diet.
This is the norm for a healthy person. With diseases of the digestive tract, it is permissible to change the proportion. The result from such a weight loss system will also be good.
This is advised by every competent nutritionist. Basic knowledge helps you get the most out of your weight loss program and prevent side effects. It is not enough just to read on the package how to take fiber for weight loss. There are recommendations even for patients of different ages, not to mention the state of health.
- For men, the daily dose should be 30 - 40 g, for women 20 - 25 g.
- Increase the daily dosage gradually. Start with 5 g per day. At the same time, analyze the condition of the body and note the slightest deterioration.
Pharmaceutical additives or natural products
It seems much easier to buy a beautiful box in a pharmacy and drink a tablet or a spoonful of powder every day. But wheat fiber for weight loss (as well as oat or other) has its drawbacks. A large number of coarse fibers clog the intestines, which can lead to the development of colitis. So that the body can be cleaned effectively, they must swell well. That is, you have to drink plenty of clean water. This is the only way to avoid constipation and other problems.
Therefore, it would be wiser to use fiber-rich foods for weight loss, and maintain a balance between soluble and insoluble dietary fiber. There are a number of rules that give excellent results:
- Take away all sweets and cookies from the house, for snacks you can use only vegetables and fruits.
- A uniform diet and mono-diets harm the body more than excess weight. Every day on the table should be cereals and legumes, fresh fruits.
- Raw vegetables often create an excessive burden on the digestive tract. To avoid it - steam them. Then they will be digested much easier, but at the same time they will retain all the useful properties.
- Include unrefined foods;
- Morning is a time for slow carbohydrates. Breakfast can be cereal. For desserts, use apples and oranges, grapefruits and pomelo. But bananas and grapes are better to eat only in the morning, they are very sweet.
That is, in the most ordinary foods there is everything you need for your harmony and beauty. Including fiber for weight loss. How to use pharmacy supplements to improve the effect, we will now talk separately.
The most popular and very useful for your body, it is sold in every pharmacy. It can be large and small. In fact, it is a sorbent. Once inside the body, the fibers absorb moisture, toxins and toxins and, acting as a brush, begin their movement towards the exit. Along the way, they carry away with them everything that has accumulated in the intestines. This work of fiber allows you to restore the microflora and establish the intestines. Nutritionists recommend using it to all people.
Healthy breakfast and dessert
I must say that her taste can hardly be called attractive. Just by mixing bran in water, you are likely to refuse such a cocktail. But there are more delicious recipes. Fiber for weight loss can be included not only in drinks, but also in original bread rolls or diet biscuits. To prepare it, you will need the following products:
- 1 glass of wheat and oat fiber.
- Three eggs.
- A few tablets of sweetener.
- A handful of dried fruits.
- Vanilla and cinnamon.
About 15 loaves of bread are obtained from this amount. Bake them for 15 minutes. You can eat them every day for breakfast and for snacks. Of course, everyone is interested in the results of losing weight. Fiber does not give a quick effect. Not following a diet, you can lose about 1 kg per month due to the removal of toxins and toxins. With reasonable restrictions, this figure increases to 5 kg. Do not forget that the diet should be balanced and complete.
Siberian fiber for weight loss
How to take this mixture of soluble and insoluble dietary fiber? It is best to consult your nutritionist. In general, it is Siberian fiber that is the best offer of everything that is available in pharmacies today.
It is very convenient that you are limited only by your own appetite. You can take fiber as many times as you want. The jar does not take up much space, and can freely fit in your purse. You can make a cocktail at any time from what is at hand. Juice, yogurt, water or tea - everything will do. By the way, any diet impoverishes the body. As for fiber, it passes through the intestines as a sorbent, not sorting out what is useful and harmful. Therefore, it is better to supplement the diet with a good complex of vitamins for weight loss.
To maintain and reduce weight
Of course, these two programs will be very different from each other. If the diet is balanced in proteins and carbohydrates and not overloaded with sweets, then the weight is optimized by itself. The process will go on gradually, usually in 5-6 months the body completely gets rid of excess. Of course, provided that you do not eat hamburgers every day. And to help the body, it is recommended to increase the amount of dietary fiber. To do this, you can add a tablespoon of fiber in the morning porridge.
And how to take fiber for weight loss? If you need quick results, then you can’t do without a diet limit. And the best way is to refuse a high-calorie dinner. Transfer all sources of carbohydrates to the first half of the day, and instead of dinner, use kefir with fiber. For weight loss, you can use any brand that you like. Dosage: 2 tablespoons per glass. A drink is better to choose low-fat.
The market today has a huge selection of different compositions. One of the most useful is crushed pumpkin seed. Plant fibers allow you to quickly cleanse the digestive tract from toxins and toxins and help to lose weight. The main diet must be developed individually, so we will not stop here. You can not change the main diet, just twice a day you need to add 2 tablespoons of fiber. And be sure to drink plenty of water.
With a reasonable diet, you can consistently lose 0.5 - 1 kg per week. Do not forget to consult your dietitian on how to take fiber for weight loss. The recipes given in the article do not take into account individual characteristics and existing diseases.
In addition to including it as an additional source of nutrients in the diet, you can arrange fasting days to achieve even more significant results. Choose an option for yourself:
- Kefir with fiber. During the day, 3 glasses of yogurt are permissible, in each of which add 2 tablespoons of dietary fiber. A loss of 1 kg per day is ensured.
- Fruits and fiber. For a day you can cook a kilogram of apples, oranges or grapefruit. In addition, you can only water. In the morning, dilute a tablespoon of fiber in a glass of green tea and drink.
- Useful cereals. Of course, cereals are also sources of fiber in themselves. But, adding a tablespoon of bran to a plate of buckwheat, you can increase its amount. Do not forget to drink plenty of water, so as not to provoke bloating and other problems with the digestive tract.
Diet on Siberian fiber
It is designed for two weeks. It should be borne in mind that this is a fairly strict diet, so it is not recommended to follow such a diet for longer. A day you can eat:
- 1 liter of kefir;
- 10 teaspoons of fiber;
- 2 any vegetables;
- 2 large apples or oranges.
At first glance, the menu is very poor. But it is fiber that can hold out without much pain. You just need to drink enough fluid. The fibers swell in the stomach and fill its volume. As a result, you feel full. This is much better than experiencing stress every day due to hunger. The chance to quit the diet in this case is slightly lower. For 14 days, you can lose 6 - 8 kg. Vegetables and fruits should be eaten evenly throughout the day, and drink yogurt with fiber in between meals.
Microcrystalline Cellulose Tablets
They are sold in every pharmacy and have their own advantages. Unlike bran, they do not need to be filled with kefir. Just washed down with water and done. The price of fiber for weight loss in this case is also quite low, only 200 rubles per pack. The diet does not imply nutrition in one pill, but the diet should not exceed 1500 kcal. At the same time, you should not eat fried, fatty and sweet dishes.
The menu for the day will look like this:
- Oatmeal and a handful of dried fruits.
- As a snack, a slice of bran bread with cheese and an apple are suitable.
- Soup with pieces of meat and vegetable stew.
- Second snack, vegetables or fruits.
- Fish and vegetables.
During breaks, you can drink MCC tablets. The maximum daily dose is 50 tablets, divided into at least 5 doses. Each of them needs to be washed down with a large amount of water. Weight loss will not be rapid. In a month you can get rid of 5 - 7 kg. But then they are guaranteed not to return the next day. To increase the effectiveness of the diet, it is recommended to supplement it with regular physical activity. In this case, you can definitely quickly reach your ideal.
Instead of a conclusion
Fiber is needed for a proper and healthy diet. Today there are more and more refined products. This is white bread, sweets, fast food. They are devoid of fiber, there is nothing useful in them. Only fat and empty carbohydrates. You need to review your diet and include as many sources of fiber in your diet as possible. These are vegetables and fruits, whole grain bread. This is a sufficient measure to maintain normal weight.
If you want to lose weight, then you can resort to one of the described methods. This can be a series of fasting days or a long diet. It is easier for someone to refuse dinner, replacing it with kefir with fiber. The main thing is to remember that your ultimate goal is health. Losing weight at all costs is no longer in vogue.
And one moment. A large amount of fiber in the diet is always an increased load on the digestive tract. Therefore, increase its amount gradually. Let the body get used to such changes.