A number of studies highlight the benefits of fiber in food. The useful ingredients not only help to maintain good health, but also to lose extra pounds.
One of the most effective ways to lose weight is to successfully control hunger. It is influenced by many factors, including when we eat and the composition of the food we eat - the amount of fat, carbohydrates, protein, fiber and water.
In addition to being healthy, fiber satisfies hunger for a long time. This way we eat less throughout the day.
However, we must not forget that in order to achieve a good effect, each diet must be accompanied by reduced caloric intake and be accompanied by sufficient energy expenditure, experts emphasize.
1. How does fiber help you lose weight?
When choosing foods rich in fiber and water, such as vegetable soups, salads, fruits and vegetables, a person feels full, while not consuming many calories and can consume more of these products, explains nutritionist Dr. Barbara Rawls.
A 2009 study published in the journal Appetite compared the saturating properties of apple, apple puree and apple juice with added fiber. It turns out that people who eat an apple before lunch consume fewer calories during the rest of the day than those who consume apple puree or drink. This suggests that the fiber in fresh fruit is more, even compared to the juice in which fiber is added.
Crunching and chewing a piece of the whole fruit stimulates the senses and takes more time to consume. From a psychological point of view, eating an apple gives more pleasure than some drinks or soft foods, experts explain. Chewing promotes salivation and the production of gastric juices, which helps to fill the stomach.
2. Why should our breakfast contain fiber?
A study of dietary habits found that people who ate breakfast with cereal each morning lost the most extra pounds and maintained their weight for years compared to those who did not eat breakfast.
In general, eating grains, especially high-fiber ones, is beneficial for weight loss, says Professor Joan Slavin, an expert at the University of Minnesota.
According to studies, the participation of more carbohydrates, fiber and cereals in the diet leads to greater weight loss compared to the consumption of other foods.
3. How much fiber do we need?
Most women should receive an average of at least 25 g of fiber per day, and men - 38 g.
For example, in a slice of wholemeal bread there are about 2 g, in an apple - about 1.8 g, in 50 g of nuts - about 6 g, and in 100 g of bran - as much as 35 g.
A study by nutritionist Dr. Susan Roberts of Tufts University found that people who ate 35 to 45 grams of fiber a day felt less hungry and lost more weight than people who ate less. fiber.
4. Is the type of fiber important for weight loss?
Fiber is divided into soluble and insoluble. Both types are found naturally in fruits, vegetables, whole grains, legumes and nuts.
Although all fiber is good, research shows that those in whole grains contribute significantly to weight loss, probably because they are low in calories, experts say.
The fiber found in fruits, vegetables, whole grains, legumes and nuts not only helps maintain a slim waistline, but also reduces the risk of cardiovascular disease, diabetes, obesity, diverticulitis and constipation.
5. Why should increased fiber consumption occur gradually?
By gradually adding more fiber to the diet, bloating and gas can be avoided. When increasing fiber intake, it is important to drink plenty of fluids.