A diet with a high fiber content, otherwise called F-diet (from the English word Fiber - "fiber") promises an effective weight loss, stability - the extra pounds will not return, the acceleration of metabolism. The validity of this action is in the dietary fiber or fiber. Fiber is found in seeds and grains, is part of the intercellular shell of plants (outer layers), which, as a rule, are scraped off during the cleaning process. Therefore, the unrefined food is so useful, it preserves the entire contents of cellulose. In the past, cellulose was called "ballast substance" and people mistakenly considered it a useless crude impurity, undigested by the body and it was removed. Now it's the other way around, trying to enrich all the products with it.
There are 2 types of fiber - insoluble and soluble. The second (pectin, hemicellulose, alginase, resin, gum) is found in cereals and legumes - wheat, oats, barley, marine products, for example, in cabbage and in fruits and vegetables. It perfectly lowers the level of cholesterol and protects it from many types of cancer. The first type of fiber (lignin, cellulose) is also found in fruits and vegetables, legumes and cereals. Especially a lot of it in brown rice. It removes toxins from the body, cleanses the intestines. This is the cellulose that helps to lose weight, as it does not dissolve in the intestines and stomach, swells and retains a sense of satiety. And most importantly, it lacks calories. To lose weight and at the same time feel great use to consume both types of fiber.
Follow a diet with high fiber content simply: eat lots of vegetables and fruits, whole-grain foods and nature sorts everything herself.
Opening
In Oxford, during cancer research under the direction of Dr. E. Spencer, scientists found that the more a person consumes fiber, the faster he loses weight. Studies of 38,000 Englishwomen confirmed this trend in the future. It turned out that women have a BMI of approximately 21.98 (which is the golden mean) if they adhere to vegetarianism, and those women who chose meat food, and therefore used less fiber, had a BMI of about 23.52.
Products with high fiber content cause us to chew food more carefully, and, accordingly, set the work to the jaws. You yourself, probably, noticed, for example, when you ate carrots. You put more effort than when you ate, for example a bun. As a result, we eat less. Fiber, having got in a stomach under the influence of gastric juice, increases in sizes, the stomach is filled and the receptor of saturation works. Presence of a feeling of satiety within 2 hours, and the level of sugar in the blood stabilizes.
Quickly lose calories
If you include enough fiber in your diet, then every day you will have to go from 150 to 175 kcal. To burn so many calories, in everyday life you would have to run for 20 minutes. But at the expense of what happens this action? First, the fiber itself makes the body produce special acids that absorb fat. Secondly, it creates a barrier for nitrates and slows the absorption of sugar. And as a result, the body does not absorb all of the calories, some of them come from the incoming food along with the fiber.
Scientists believe that increasing the amount of fiber in the daily diet is a simple way to control appetite and weight. At the same time, you will remain vigorous, active, and you will have enough strength for everyday training. After all, food rich in fiber usually contains many vitally important elements: minerals, vitamins, biologically active substances.
How much fiber do you need to get the desired result? The recommended dose per day is 18 g. Some experts say that it is desirable to raise the norm to 25-35 g. To achieve 25 g per day, dieticians advise receiving 180 kcal with fruits (for example, 1 apple + 1 orange + 1 banana), and not less than 90 calories with vegetables (salad portion). And in the diet include whole wheat bread, porridge. Fruit is better than juices do not replace. Since, for example, orange juice contains only 0.4 g of fiber, and in orange is 7 (!) Times more. Replace peanuts or popcorn chips.
The diet menu
For breakfast:
option number 1 fruit salad from 1 apple, pear and peach; a bank of yogurt and 2 tablespoons of flaxseed.
option number 2
50 grams of corn flakes with a handful of raspberries and milk;
option number 3
45 grams of oatmeal on the water; 1 banana, apple and 250 grams of strawberries.
option number 4
two whole-grain toast, banana, lean ham.
option number 5
75 grams of prunes, 1 spoon of jam and butter, cake with bran.
For lunch:
option number 1 150 grams of potatoes in a uniform and 200 grams of salad from sea kale.
option number 2
150 grams of Brussels sprouts and stewed carrots with 2 tablespoons of salsa; a sandwich made with chunks of black bread and two chopped tomatoes.
option number 3
200 grams of pasta from hard varieties of wheat, pesto sauce and 150 grams of assorted vegetables.
option number 4
200 grams of salad from 3 different kinds of beans, soft cheese.
option number 5
250 grums of spinach soup with spinach, medium donut with bran.
For dinner:
option number 1
150 grams of vegetable salad and 200 grams of green bean stew.
option number 2
150 grams of cod with lemon; 50 grams of brown rice 1 tablespoon of capers and.
option number 3
300 grams of fried vegetables, 50 grams of pearl barley and tofu.
option number 4
75 grams of spaghetti from hard wheat varieties, tomato sauce, 200 grams of stewed eggplant.
option number 5
80 grams of pilaf from lentils and brown rice and 200 grams of vegetable salad with sprouts of cereals.