High Fiber Diet, Healthy Ways to Lose Weight
Currently there are various types of diets for weight loss. One diet that is believed to be able to lose weight quickly is a diet high in fiber. Then how effective is this type of diet and how does it work? To answer this, let’s first get to know what fiber is and its role for the body.
Actually, what is fiber?
Fiber is a carbohydrate found in plant foods such as fruits, vegetables and whole grains. Unlike other carbohydrates, fiber is not easily broken down and digested by the body. Therefore, fiber will actually flush and smooth the digestive system easily without causing an increase in blood sugar levels.
This is why fiber can generally help lower cholesterol, prevent constipation, and treat various digestive problems.
Types of fiber
Fiber is divided into two types, namely soluble fiber and insoluble fiber. What is the difference between insoluble fiber and soluble fiber? Here are the differences.
1. Insoluble fiber
As the name implies, insoluble fiber cannot dissolve in liquids. This fiber works to help prevent constipation. Typically, this type of fiber is found in whole grains, whole grain cereals, and vegetables such as carrots, celery, and tomatoes.
2. Soluble fiber
The water-soluble fiber will absorb the liquid so that it thickens in your digestive system. This fiber helps control blood sugar levels and reduces cholesterol. You can find this type of fiber in oatmeal, nuts, apples, berries, and pears.
How can fiber lose weight?
Basically, fiber helps to lose weight by making us feel full without consuming a lot of calories. Fiber stimulates receptors that tell the brain it’s time to stop eating.
In this case fiber does not work alone, fiber needs adequate water intake so that it can move through the digestive system. In addition, consuming eight glasses of water per day also helps fight hunger. Apart from controlling thirst, water can also provide a feeling of fullness.
Things to remember, if you are planning to go on a high fiber diet, do it gradually. This is so that the body is able to adjust. Stomach discomfort, cramps, and even diarrhea can be side effects if you overdo this diet.
Study from American Heart Association has shown that people who increase the portion of fiber in their diet without reducing the portion of other foods lose weight as much as people on a low-fat diet. From these studies it can be concluded that people who consume more fiber tend to have a healthier body weight.
High-fiber foods
In a high-fiber diet, you must eat high-fiber foods in accordance with the provisions. Women under 50 should consume at least 25 grams of fiber per day. Meanwhile, men need more fiber, which is about 38 grams per day.
Choose foods that are most natural and do not go through too many processed processes, the higher the fiber. In addition, all fruits and vegetables contain fiber, most of which is contained in the skin. That means eating apples, pears, grapes, and guava with better skin. Provided that you have cleaned and washed the fruit thoroughly.
Here are some types of food that can be consumed for a high-fiber diet:
- Grains and oats such as oatmeal (oatmeal), kuaci, and chia seed
- Bread, especially whole wheat bread
- Fruits such as pears, raspberries, blackberries, and bananas
- Vegetables such as broccoli, carrots and mustard greens
Another benefit of a high fiber diet
Apart from being proven to lose weight, there are several other benefits of a high-fiber diet, including:
1. Helps maintain intestinal health.
The fiber contained in food increases the weight and size of the stool and softens it. If the food you eat makes stool more liquid, fiber will help solidify it because fiber absorbs a lot of water. In addition, a diet high in fiber lowers the risk of developing hemorrhoids and diseases of the colon.
2. Lower cholesterol levels
The fiber found in nuts and wheat helps lower cholesterol levels in the blood. Studies have also shown that high-fiber foods are beneficial for other heart health benefits, such as reducing blood pressure and heart swelling.
3. Control blood sugar levels
Soluble fiber can help slow down the absorption of sugar and improve sugar levels in the blood. A healthy diet that includes insoluble fiber can also reduce the risk of type 2 diabetes (diabetes).
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