One of the most effective ways to lose weight and get in shape is to control your hunger , nutritionists say. It is influenced by a number of factors, including when we eat and what is the composition of the food consumed - fat, carbohydrates, protein, fiber, water.
In addition to maintaining good health, eating foods rich in fiber also helps to reduce weight. In fact, they help to slow down nutrition and satiety faster , and therefore reduce the amount of food you eat. However, every diet should be low in calories and accompanied by sufficient energy expenditure if we want to achieve any effect.
Foods that are processed in the stomach for a longer period of time suppress the appetite for a longer period. Cereal bran (wheat, oats) is suitable , but experts advise that they be taken in moderation so as not to burden the intestines.
Fiber is divided into soluble or insoluble. Both types of fiber are found naturally in fruits, vegetables, whole grains, legumes and nuts.
Studies show that people who eat more carbohydrates, fiber and grains are weaker than those who focus more on other foods.
A 2009 study found that people who ate an apple before lunch consumed 15% fewer calories than those who ate apple puree or drank apple juice. This suggests that the fiber throughout the apple is more filling.
In addition, prolonged chewing promotes salivation and production of gastric juices, which helps fill the stomach.
Starting the day with high-fiber grains, as well as fruits and low-fat dairy products, is also an important condition for weight loss, say nutritionists. In general, eating cereals helps reduce weight, says Dr. Joan Slavin, a professor at the University of Minnesota in St. Paul.
It is especially important to increase the consumption of fiber gradually , to adjust the intestinal tract. Otherwise, there is increased flatulence and bloating with an increase in excess gas.
Another important point is to drink enough water . If it does not correspond to the intake of cellulose food, the effect can be reversed - to lead to constipation.
Higher fiber content is found in vegetables, especially tubers, and fruits , including dried, grains, legumes, nuts. The highest percentage is in oat and wheat bran.
The less refined a product is, the more useful it is for us. Wholemeal bread, brown sugar, brown rice, dried and fresh fruits are recommended, without peeling.
For the day it is desirable to take about 30-40 g of fiber per day. For example, in a slice of wholemeal bread there are about 2 years, in one apple - about 1.8 g, in 50 g of nuts - about 6 g, in 100 g of raw broccoli - 7 years, and for raw cabbage or cauliflower - 2 , 5 g, in 100 g of cornflakes - 2 g, and 100 g of bran - as much as 35 g.
A study by Tufts University shows that people who consume 35 to 45 grams of fiber a day are less hungry and lose more weight than people who consume less fiber.