In the modern era of fast living and snacking on the go, we have almost completely forgotten that the basis of a proper and balanced diet is eating cereals, vegetables and fruits. After all, they are low-calorie and contain vegetable fiber, which is vital for our body to carry out normal metabolism, cleanse the intestines and remove toxins from the body.
What is fiber?
Surprisingly, such an important product for the body as fiber contains absolutely no vitamins, minerals or any other nutrients. These are just hollow dietary fibers that are not processed by digestive enzymes, which means that this type of carbon cannot be used by our body for energy purposes, but they are processed by beneficial intestinal microflora. Once inside the gastrointestinal tract, fiber absorbs and removes many harmful substances that we have carefully accumulated over the years. Thus, our body is cleansed of toxins, salts of heavy metals, mutagens, pesticides and other things.
Even 30-40 years ago, dietary fibers were called “ballast”, but now, after understanding their role for the human body, this term is not correct.
The role of fiber in our body
It is thanks to dietary fiber that we feel full during meals, because they are involved in the formation of the volume of intestinal contents, the rate of absorption of food increases and digestive juices are secreted. Also, without a normal amount of fiber in the diet, many internal organs cannot function properly, the end products of metabolism are excreted, as well as poisons and heavy metals that enter the body with food, diabetes, obesity, oncological diseases begin to develop, and the body’s immune defenses decrease. , there are constipations, dysbacteriosis.
What is fiber?
Distinguish soluble fiber, which, when ingested, absorbs a large amount of liquid, swells, turns into a jelly-like mass and, gently affecting the stomach, contributes to a feeling of satiety. It also has a sorbing effect, due to which the level of cholesterol, glucose is reduced, metabolic products and other toxic substances are excreted. It is rich in fruits, especially apples, carrots, beets, legumes. Residents of industrial cities should increase the consumption of foods high in soluble dietary fiber, this is necessary not so much for weight loss, but for the removal of heavy metals.
Insoluble fiber, which is rich in grains and cereals, as well as the skins of fruits and vegetables, when it enters the body, swells in water and accelerates the emptying of the intestines, leaves it in an undigested form, and cholesterol and bile acids leave with it.
Both types of fiber must be present in a balanced diet. The ideal ratio of soluble to insoluble fiber is 3:1.
The use of fiber for weight loss
Nutritionists around the world agree that regular fiber intake helps to cope with overweight and obesity. That is why many dietary supplements for weight loss include insoluble fiber. But when using such drugs, do not forget that dry fiber can clog and clog the intestines, drink plenty of liquid, at least 2 liters per day.
The weight loss effect of regular fiber intake is due to the following factors:
- Slags are removed, which are deposited throughout life; in an adult, up to twenty kilograms of them can accumulate in the body;
- Intestinal microflora is restored, digestion processes, metabolism and sugar breakdown are accelerated, the likelihood of constipation is reduced;
- There is a feeling of satiety, because when it enters the stomach, fiber swells, fills the space, and as a result, you do not want to eat, and a feeling of fullness arises even from a small portion of food;
- When taking soluble fiber, the process of splitting and absorption of carbohydrates slows down, which slows down the rise in blood glucose levels during meals. Thanks to this, you will not have a constant desire to snack between meals.
- It is an effective prevention of rectal cancer;
- Oxides of heavy metals are removed from the body.
The optimal daily fiber intake is shown in the table below. However, according to research results, it turned out that in reality a very small number of people consume more than 20 grams of fiber per day. About half of this comes from usually bread and other cereals, a quarter from vegetables, and the rest from potatoes, fruits and berries.
Daily intake of fiber for an adult:
|18 to 50 years old||Over 50 years old|
|Men||40 grams||30 grams|
|Women||25 grams||20 grams|
If you have decided to start losing weight and cleanse your body with fiber, remember that you should increase its amount in your diet gradually, in small doses, no more than 5 grams per day. The maximum daily amount of fiber consumed should not exceed 60 grams.
Rules for the use of fiber for weight loss
How you consume fiber depends on the product in which it is contained.
To make vegetables easier to digest and better transfer their beneficial properties to the body, eat them only with meat or fish. Fruit fiber should enter your body without mixing with other foods, so eat fruits separately. If you use bran or pure fiber, then they must be diluted in water or other liquid, such as kefir, yogurt, you can also add to porridge, at the rate of 1 teaspoon per serving. At the same time, in order for the fiber to swell properly and turn into jelly in the stomach, and not clog your intestines, you need to consume a lot of fluid per day. Remember that it should be just pure water, at room temperature.
Drinking plenty of water with increased consumption of vegetables and fruits is not at all necessary, because they are already rich in liquid.
It is better to choose for yourself one of the options for losing weight on fiber – either increase the portion of vegetables and fruits, or use bran or pharmacy fiber. By combining these two types of products, you will greatly exceed the daily intake of fiber, which will lead not to weight loss, but to flatulence, bloating and diarrhea.
It is also very useful to arrange for yourself once a week unloading day on fiber.
Divide a liter of kefir into 4 parts (glasses), and drink it throughout the day, approximately …