Already in the 70s of the last century cellulose was called the key factor for a slender body. A diet enriched with cellulose gives a definite result - the weight is easy to normalize. In addition, it does not accumulate in excess again after a while. The general state of health is also improving. Discharge from obesity is carried out at physiological levels from 4 to 6 months. At this time, most people were attracted to the idea of rapid weight loss and to replace the F-diet appeared marathons with an amazing but short-lived effect. Having experienced passion in the most strange and cruel diets - many of them were declared enemies of a slender body. In some countries it was forbidden to strictly restrict the use of carbohydrates, protein or fat. Many people today understand that they should not only be exempt from excess weight, but also not lose their health. The maximum comfort without fasting and "rebounding" of weight is welcomed, which allows to realize the F-diet, rich in vegetable fiber.
Which dietary fiber is better?
The best are fiber from food - in particular, substances of natural origin. They are the intercellular shells of plants contained in seeds and grains, or rather in their outer layers. These substances can be lost when they are cleaned. Therefore, raw food products containing vegetable fiber are more useful and healthy. A feature of dietary fiber is that the body does not process them completely. That's why for a very long period of fiber was removed from food. It is mistakenly considered that these are "useless gross impurities", which only load the stomach and make digestion difficult. Today, the opposite is proven - food enriched with vegetable fiber, improves digestion and helps to remove slag, relieving of excess weight.
There are two types of fibers - soluble and insoluble. Soluble (pectins, hemicelluloses, resins, alginate) are found in legumes and cereals. Basically, it is wheat, barley, oats and their derivatives, seaweed, vegetables and fruits. They slow the absorption of food, which allows you to monitor blood sugar and quickly gain a sense of satiety. Insoluble fibers are also found in fruits and vegetables, legumes and cereals, particularly in rice and bran. This helps to cleanse the intestines, and the stomach starts to work "like a clock." The output of excess cholesterol and harmful toxic substances is accelerated. If you want to get rid of excess weight and not starve while doing this - you should eat more insoluble fiber. In the stomach and intestines, they, like a sponge, fill the entire space and eliminate the feeling of hunger. But they do not contain calories. Follow the F-diet is very simple - eat lots of fruits, vegetables and whole grains. But do not overdo it! Below is the optimal selection of products for a diet rich in vegetable fiber.
How do the fibers help us lose weight?
More fiber, consumed per person, leads to a greater loss of excess weight. A person with a normal body weight consumes an average of 19 grams of fiber per day, while a person suffering from obesity - three times less. It is proved that women who adhere to the vegetarian food system have a more balanced weight and good health. For the F-diet, the body mass index (currently the "gold standard" for weight estimation) is about 21.98. For comparison: in those people who prefer meat to plant fiber and consume less pulp, the body mass index is 23.52. Products with a high content of cellulose cause our jaws to work, as they require thorough and continuous chewing. For example, the effort our chewing apparatus does is 30 times greater than when eating baking. Ultimately, we usually consume less food. Getting into the stomach, under the influence of gastric juice, cellulose increases its volume. The stomach is full, which is the activated receptor of saturation. The person no longer eats, and the body gets the opportunity to process its own fat stores.
High fiber foods help maintain a stable level of sugar in the blood and even two hours after a meal keep a feeling of satiety. Include enough fiber in your diet, and without any physical effort you will lose from 140 to 175 kcal per day. To burn so many calories, you need a 20-minute cross. For each body, several grams of fiber provides a bonus - reduces the total energy of our daily menu by 7 kcal. So how does vegetable fiber help to lose weight? First, the fibers cause the body to produce specific acids that absorb fats - nutrients with high energy value (only 1 gram is 9.3 kcal). Secondly, the fiber slows down the absorption of sugar and creates a barrier for nitrates, penetrating into the cells along with food. As a result, the body does not absorb all the calories that it receives from food. Some of them leave the body together with cellulose. Scientists say that increasing fiber intake is the easiest way to control weight and appetite. You eat and remain fresh and active. Pulp and fatty foods contain many important trace elements - vitamins, minerals and other biologically active substances, which gives us energy.
How much fiber do you need to consume a day to get the maximum health benefits? The recommended daily dose should be 18-20 grams.
Index of fiber content in foods
Enrich your diet with fiber by selecting the right foods. Then you do not have to worry about your weight. The amount of cellulose is indicated in grams.
Fruit
150 ml of orange juice - 0.5
1 orange - 2
1 pear - 2.2
1 peach - 2.3
1 apple - 2.6
1 cup of strawberry - 2.2
1 glass of currant - 4,2
1 cup of raspberry - 7,4
1 cup prunes - 4.6
1 cup of rice - 9.3
Bread
1 slice of white bread - 0.5
1 slice of rye bread - 1
1 slice of whole-grain bread - 1.5
Rice
1 glass of white rice - 1.5
1 cup brown rice - 5
First meal
A plate of chicken soup with vermicelli - 1
Soup with meat and vegetables - 5
Bean soup - 8
Vegetables
1 tomato - 0.5
1 cucumber - 0.7
1 carrot - 3.1
1 cup of broccoli - 0.75
1 cup cauliflower - 1.3
1 cup Brussels sprouts - 3
2 cups spinach - 2
Eat fruit and stay healthy
To get closer to the ideal of beauty, nutritionists are advised to consume at least 180 kcal of fruit a day. For example, 1 apple + 1 orange + 1 banana. Also, you need at least 90 kcal of vegetables: salad or sliced vegetables. In addition, it is necessary to include in the menu 4 portions of bread from whole grains - in them for every 90 calories there are 2 g of protein. F-diet also offers simple methods that can be applied in your diet. This will help to adjust the way of nutrition and increase the use of cellulose.
- A sandwich with cellulose. Remember: bread with butter (or margarine) does not contain vegetable fiber at all. But in 1 teaspoon of peanut butter contains 0.7 g of cellulose. Replace them with regular oil.
"Fruits need to be eaten whole." 200 ml of orange juice contains only 0.4 g of fiber, and the average orange - 7 times more (2.7 g). If possible, eat unpeeled fruits and vegetables, because their peel contains the greatest amount of useful dietary fiber. If you want to prepare a healthy drink - mix fresh berries or pieces of fruit with raspberry yogurt. In addition to a wonderful dessert, you will get a stock of 5.8 grams of fiber.
- Replace potatoes with beans. Puree beans on garnish are more useful in terms of the need for the body. This is approximately 4 grams of fiber against 1.5 grams. A little higher is the fiber content in unrefined potatoes. It is his use that is more acceptable. Once you clean the potatoes, you reduce the level of fiber in it several times.
- Between meals, eat nuts, not chips. 28 g of nuts (about a handful of almonds, peanuts) contain 2 g of fiber. To get the same amount of fiber from the chips, you will need to eat 3 kg of them.
- Increase your breakfast by one yogurt. If you put a few of your favorite fruits in it - you will enrich your diet with 1 g of protein.
- Add fruit to the muesli. Muesli themselves are additionally enriched with cellulose, but if you supplement them with pieces of fruit, then every 25 grams will give you an extra 2.4 grams of fiber, not the standard 0.75 g.
Recommended menu
Breakfast
- Fruit salad: 1 apple, 1 peach, 1 cup low-fat milk, 2 teaspoons flaxseed oil.
- 50 g of corn flakes with skim milk and a handful of raspberries.
- 45 grams of oatmeal with water, 1 apple and 250 g of a mixture of strawberries, bananas and milk with 0.5% fat.
- 2 slices of bread with ham and banana.
- 75 g of prunes and bran, 1 teaspoon of butter and jam.
Dinner
- 150 g of potatoes prepared with uncooked, and 200 g of sea kale.
- 150 g carrots per couple and brussels sprouts, 2 tablespoons salsa, bread with chicken pieces and 2 tomatoes.
- 200 g of macaroni from durum wheat with sauce and 150 g of fruit salad.
- 200 grams of salad from three types of beans and soft cheeses.
Dinner
- 200 g of green bean stew and 150 g of fruit salad.
- 150 grams of cod with lemon, 1.5 teaspoons of capers, 50 grams of brown rice.
- 300 grams of fried vegetables with tofu.
- 75 g of macaroni from durum wheat with tomato sauce and 200 g of stewed eggplant.
- 80 grams of brown rice and 200 g of lentils and a salad of vegetables with sprouts.
12 pluses of plant fiber
1. Prevents the occurrence of polyps and colon cancer, helping to form antitumor substances such as butyric acid.
2. It counteracts the development of breast cancer in women and prostate cancer in men, since it combines oxidized bile acids and estrogens and androgens substances.
3. Prevents the formation of stones in the gallbladder.
4. Normalizes the function of the liver.
5. Stimulates the work of the intestines and prevents the syndrome of "lazy bowel" - this is a preventive effect for constipation.
6. Reduces the risk of developing type 2 diabetes by delaying the absorption of carbohydrates and fats.
7. Ensures the escape from the body of very toxic substances: slags, heavy metals, radionuclides.
8. Promotes the growth of bifidobacteria - necessary helpers of good digestion.
9. Protects against dangerous diseases of the gastrointestinal tract.
10. Helps prevent heart problems. Increasing the use of cellulose even at 6 g per day reduces the risk of heart attacks by 25%.
11. Ensures proper functioning of the pancreas.
12. Prevents the accumulation of cholesterol in the walls of blood vessels, and they remain elastic.
Five facts about fiber
1. 80% of the population does not receive enough fiber through food.
2. Having eaten one whole apple, you will get 11 times more fiber than drinking a glass of apple juice.
3. If your breakfast is rich in fiber, the next meal will cost you 175 calories less.
4. Nowadays, 18-35 year-old women include less pulp in their menu than older people.
5. Our ancestors used at least 35 grams of fiber per day. They got it mainly from nuts, cereals and fruits. Today, the main sources of dietary fiber for us are the fruits.