Fiber for weight loss
When we talk about fiber to nutritionally we refer to the outer layers of plants, this being an indigestible substance that is formed as a peculiar type of carbohydrate and that differ from others, has the distinction of going through our system tract without being broken down into absorbable nutrients.
The importance of fiber (soluble and insoluble) in our diet, lies in the benefits it provides to our digestive system, which that process is more favored from the beginning to the end, preventing common ailments ranging from constipation, to balance body weight.
Consumption of soluble fiber health benefit is protection against the development of heart disease by reducing cholesterol levels, demonstrating its ability to handle fats or proper distribution.
On the other hand the type of insoluble fiber helps reduce the risk of developing problems such as constipation, colitis, colon cancer or hemorrhoids, an example of healthy action are diabetics, and those who consume a large amount of fiber require less insulin, compared with those who do not.
How fiber works to control your weight?, Our body weight is going to find significantly more controlled when we eat enough fiber, because this gives us a greater feeling of satiety without adding calories, calories from the Fiber-rich foods are not absorbed by the body and it plays an important role in weight loss.
A diet rich in fiber is considered a safe option to receive a positive impact on our health, so we must know that a daily diet plan should contain about 25 to 30 grams of fiber to make it perfect.
Here is a list of foods rich in fiber to be included in a diet aimed at weight loss:
Grains, cereals and pasta
- Spaghetti (cooked)
- Whole wheat (cooked)
- Bread (whole wheat or multi-grain)
- Whole Wheat Pasta
- Popcorn (inflated)
- Barley (cooked)
- Brown Rice (cooked)
Fruits
- Apricots
- Raisins
- Strawberries
- Raspberries
- Blueberries
- Apple with skin
- Pear with skin
- Banana
- Orange
Vegetables
- Spinach
- Peas (cooked)
- Beans
- Carrot (raw)
- Tomato paste
- The potato (with skin or baked)
- Sweet corn (cooked)
Dried fruit and nuts
- Almonds
- Pistachio
- Seeds