Diet Rich in Fiber
Follow a diet rich in fiber can help you lose weight. Why? On the one hand because the plants that are preferred are fiber sources, or they are very interesting from a nutritional standpoint, they are low in calories but rich in vitamins and minerals.
On the other hand, because the fibers play an essential role in regulating appetite and weight. Fiber helps digestion. The food once digested, the fecal is accelerated. A diet high in fiber tends to increase stool weight and speed of transit.
The role of fiber on the appetite is also further proof: in the stomach, the fibers increase in size, resulting in a feeling of satiety. They also slow the passage of sugar in the blood, which limits the risk of food cravings, and by extension, unintended weight gain.
Finally, the fibers tend to reduce the absorption of fats from foods: fiber and fat strong are mixed in the food bowl, which facilitates their elimination.
In fact, there are two types of fiber: soluble fiber which, when mixed with water will do as a gel (apples, strawberries) rich in pectin, and insoluble fiber (bran, cereals, vegetables, fruit).
Where does one find fiber?
The fibers are present in all products of plant origin: fruits, vegetables, cereals.
The richest food sources of fiber are legumes (lentils, beans, chickpeas, soy), followed by whole grains (buckwheat, rice, rye, barley, wheat), then dried fruit (dates, dried apricots, prunes, figs) and nuts (walnuts, hazelnuts, olives, almonds).
Menu type
- Breakfast: 1 large bowl of cereal without sugar, drizzled with milk.
- Lunch: 1 vegetable salad seasoned dressing, fillet of chicken with endive drizzled with olive oil and lemon juice, 1 yogurt, 1 slice of bread.
- Snack: 1 fruit (apple).
- Dinner: 1 fillet of sole with leek in butter, 1 serving of cheese, 1 slice of bread.
- In the evening: 1 fruit
You can replace the occasional bowl of cereal with 3 slices of bread with cheese. Chicken and fish can be replaced by your choice of meat with the sauce of your choice (not too fat).
Some tips
If you’re not used to eating fiber, be sure to introduce them gradually into your diet. This prevents attacks of diarrhea or bloating. For similar reasons, it is best not to follow this plan over a long period, long term, such a diet may indeed manhandle your intestines.
If you do not have a weight problem, but just want to improve your digestion, add the menu everyday foods: wholemeal bread, fruit for dessert, a plate of raw vegetables, green vegetables, yoghurt.
As a rule, always look for complete refined products: weight for weight, a food rich in fiber is less caloric than the same processed. You can also do half and half: for example cake, replace half the flour with whole wheat flour.
Small precision: a product labeled “high fiber” contains at least 6g of fiber per 100g or 3g of fiber per 100 kcal.
But attention also to possible shortcomings: it is important not to banish certain nutrients (proteins, lipids), and continue to eat meat, starch, some fats
Some tips
If you’re not used to eating fiber, be sure to introduce them gradually into your diet. This prevents attacks of diarrhea or bloating. For similar reasons, it is best not to follow this plan over a long period, long term, such a diet may indeed manhandle your intestines.
If you do not have a weight problem, but just want to improve your digestion, add the menu everyday foods: wholemeal bread, fruit for dessert, a plate of raw vegetables, green vegetables, yoghurt.
As a rule, always look for complete refined products: weight for weight, a food rich in fiber is less caloric than the same processed. You can also do half and half: for example cake, replace half the flour with whole wheat flour.
Small precision: a product labeled “high fiber“ contains at least 6g of fiber per 100g or 3g of fiber per 100 kcal.
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