Most losing weight people know the secret to competent weight loss. It lies in the element necessary for proper digestion - fiber.
Its use is important during the diet. This substance can facilitate the debilitating process of getting rid of fat folds.
What is useful for losing weight?
The main cause of obesity is the use of excess calories. To avoid this, and not to feel hunger, fiber will help.
Nutritionists strongly recommend including foods high in this substance in your diet. The body is saturated faster, getting the minimum number of kilocalories.
Fiber has a lot of useful properties that contribute to weight loss:
- ü cleanses the body of toxins;
- ü restores intestinal microflora;
- ü lowers blood sugar;
- ü controls hunger;
- ü prevents the development of cancer.
Scientists have proven that daily consumption of 30 grams. dietary fiber contributes to easy and effective weight loss, even on the strictest diet.
The research results are published in the American scientific journal "AnnalsofInternalMedicine".
What products contain
Please note that fiber is necessary not only for losing weight, but also for the children's body. It also helps to maintain the result after leaving the diet.
In nature, there are many healthy foods rich in this component.
Thanks to this, you can create a varied menu for the week.
|Product category||Title||The average content of useful substance in 100 gr.|
|Cereals||Buckwheat, oatmeal, semolina, millet||1,5|
|Fruits||Orange, Kiwi, Grapes, Apricot, Apple, Pear||2|
|Vegetables||Cabbage, tomatoes, beets, carrots||1,5 - 2|
Types of pharmacy supplements with a high content of dietary fiber for weight loss: features
Getting the right dose of dietary fiber from foods is quite difficult. Based on this, nutritionists recommend the use of dietary supplements.
Choosing this form of fiber for weight loss , it is important to understand how to take it correctly . It can be added to liquid products, or washed down with water.
In the pharmacy you can purchase both a powdered supplement and a granular one. Nutritionists recommend giving preference to the first option. You can easily add it to dissolve it in kefir or smoothie, without harming the taste of the drink.
The most popular dietary supplements with a high fiber content are:
- Herbalife "Activated" in tablets.
- Siberian “Lady Slenderness” in the form of oat fibers with the addition of berries and herbs.
- Altai "90-60-90" in the sachet.
Before buying the drug, carefully read its composition. The best option is the ratio of dietary fiber from different types of products (berries, fruits, grains) in equal proportions.
The essence of fiber-based diets is the use of foods with a large amount of this substance. Such a power system is attractive with a quick and easy result. Dietary fiber has a positive effect on the body that the call will not only effectively reduce weight, but also improve health.
When choosing a diet from this category, it is important to strictly observe the basic rules:
- eat 4-5 times a day (servings should not exceed 150 gr.);
- eat at the table, not being distracted by the TV, and chewing food carefully;
- drink 2 liters of mineral water without gas;
- include in the daily routine active pastime (walking with a dog, visiting the gym, swimming);
- discard purchased sweets and flour products;
- give preference to seasonal fruits and vegetables;
- sleep 7-8 hours.
A variety of diets will please those who want to lose weight. You can easily choose the right food system based on taste preferences.
Kefir with fiber for weight loss
This method of weight loss belongs to the category of complex diets. Adhere to it is recommended no more than 4 days. During this time, it is possible to lose up to 3 kg.
On the day you need to drink 1 liter of kefir (1%), divided into 4 meals. In each glass is added 1 tbsp. L. food component.
Please note that the interval between receptions "cocktail" should be 3 hours.
It is forbidden to use the "kefir" nutrition system in the presence of diseases of the gastrointestinal tract and diabetes.
Fiber fasting day
Fasting days allow you to completely cleanse the body of toxins, and lose up to 3 kg. excess weight.
On such days, it is permissible to drink 3 liters of pure water, and eat 6 tsp. fiber divided into 4 doses. Not everyone will be able to consume a powdered substance in dry form. If this causes you difficulty, then dilute it in 100 ml. hot water.
How much and how to use
Excessive use of it can negatively affect human health. When choosing fiber as the basis for weight loss, it is important to understand how much and how to use it to achieve the desired result.
It is recommended to gradually introduce into the diet, observing the reaction of the body and the general condition of a losing weight person. Gradually, the dosage should be increased to 6 tsp. per day.
It is possible to add dietary supplements not only to liquid products, but also to prepared dishes (salads, fried eggs, vegetable stew). After 90 days of regular fiber intake, a break of 30 days should be taken.
The benefits of fiber for mild weight loss are scientifically proven. During this diet, the body is completely cleansed, resulting in a feeling of lightness and vigor. Lose weight easily and effectively by adding only one “secret” ingredient to your diet.