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Do Fiber-Rich Foods Help You Lose Weight? See Benefits

There are many essential nutrients for the full functioning of our body, so they must be part of our daily consumption. An example is fibers. You must have heard that they are essential and need to be in our food. But do you know what foods to find them in or their benefits?

What Are The Foods Rich In Fiber To Lose Weight?

Contrary to popular belief, fiber consumption does not make a person lose weight faster. This thought is associated with the fact that they help intestinal functioning.

In this way, they are beneficial for avoiding problems such as constipation, which can favor swelling in the abdominal region and even fluid retention. Therefore, when the person is free of these annoyances, they can feel thinner.

It is worth noting that even if the weight on the scale decreases, it is necessary to keep in mind that it is the loss of water from the body, not fat. That is, there was no actual weight loss.

However, fibers can make you feel fuller (especially soluble ones), helping to control your appetite and promote weight loss

High-Fiber, Low-Carbohydrate Food Options

Foods rich in fiber and low in carbohydrates can also be a good option for people looking to lose weight or reduce their daily carbohydrate consumption.

Foods Rich In Fiber And Protein

As it is known, fibers are fundamental in the functioning of the entire digestive process, but they can also collaborate with controlling blood glucose and cholesterol. On the other hand, proteins are essential for muscle mass gain and hormonal balance.

Among other functions, they are also responsible for transporting oxygen, helping to provide energy to the body, favoring the proper functioning of the nervous system, and maintaining the health of the skin and hair.

Foods Rich In Soluble And Insoluble Fiber

There are two types of fiber: soluble and insoluble. As the name suggests, the difference is that the soluble types can mix (or solve) in water, while the insoluble ones do not have the same characteristic.

In practice, both benefit the body but perform different functions.

Soluble fibers are responsible for providing a more incredible feeling of satiety, helping in the regular functioning of the intestine, reducing LDL cholesterol levels (the “bad cholesterol”), and controlling blood glucose (blood sugar).

Do Fiber-Rich Foods Help Regulate The Gut?

Yes. Foods rich in fiber (soluble and insoluble) favor intestinal transit, so daily consumption can help regulate the intestines. 

In constipation (constipation), ingredients rich in insoluble fiber are also beneficial.

The need to ingest water is worth mentioning because without it, the stools become complicated, and the opposite effect occurs: constipation increases.

Therefore, although it is not the only function of fiber, the positive impact on the digestive system is undoubtedly its central role in the body.

But it is worth noting that, although they are essential and collaborate for both health and well-being, excess fiber consumption can be harmful. Although it is not very common to have excessive consumption, it is worth paying attention to the amount — the recommended amount is 25g/day. Still, commonly consumption is around 15g/day.

Considering that they have this “cleansing” action in our body when higher than normal levels are ingested, it can affect the functioning of some organs. Thus causing symptoms such as diarrhea, gas, and constipation (i.e., rebound effect).

This excess can also cause, in addition to eliminating toxins, fibers also collaborate in eliminating minerals (such as calcium, iron, zinc, and magnesium). Or impair the nutritional absorption of vitamins A, D, E, and K.

Therefore, in cases of doubts about consumption, it is ideal to seek a nutritionist.

What Are The Benefits Of Eating Fiber-Rich Foods?

As mentioned in the previous topics, fiber-rich foods are especially beneficial for the full functioning of our digestive system. However, these components also play other vital roles in the body:

  • Blood glucose control (blood sugar level);
  • Lowering LDL cholesterol (which is bad for health);
  • More excellent feeling of satiety (can help with weight loss);
  • Combats constipation;
  • Support the immune system;
  • Control of triglycerides (type of fat present in the blood);
  • Prevention of bowel and colon cancer;
  • Elimination of toxins present in the digestive system;
  • Preservation of the health of the intestinal flora.

Also, foods rich in fiber can collaborate in a specific way for certain people. For example, pregnant women, people with diabetes, and those who want to lose weight.

ALSO READ:

10 MYTHS ABOUT HEALTHY WEIGHT LOSS

 
 
 
 
 

Everyone has a solution for everything, right? In this text, we will bring you myths about healthy weight loss that are on the lips of everyone who researches it.

First, you must know that to lose weight permanently; you must re-educate your taste buds and your stomach without returning to the previous weight. In this way, you will be able to increase the variety of things you eat by eating them in smaller quantities. With this, the chances of you having the desired result are much more significant.

The more you educate your taste buds, the easier it will be to make healthy foods. That’s because there’s nothing better than good old-fashioned homemade food.

Below you can see several myths about myths.

Training With Multiple Shirts And Pants Helps You Burn More Calories

This is one of the biggest myths ever invented. If you work out wrapped up in sweat a lot, it won’t make you lose weight; on the contrary, it will make you lose water and consequently become dehydrated.

When you rehydrate later, all your effort will be lost. That’s because you should replace all the lost liquid, so you don’t get dehydrated.

I Will Lose Weight If I Don’t Eat

Another dangerous myth is that going too long without eating or skipping meals can slow your metabolism.

It can end up happening just the opposite, and when you eat, you will eat in larger quantities, and because of the slow metabolism, you will gain weight more quickly.

Having Bariatric Surgery Will Solve My Situation Once And For All

Here we have another classic myth. If the person is not disciplined, he will not be able to maintain himself after performing bariatric surgery. Most people who have already completed this procedure end up gaining weight again one or two years after the surgery.

That’s because they can’t maintain new food and habits.

Another Myth About Healthy Weight Loss Is Cutting Carbs

Most people on a diet and mainly follow a routine workout fall into this illusion.

A balanced diet must be instructed by a professional such as a nutritionist or nutritionist. It would help if you balanced the nutrients present in your body by consuming foods that contain the proper amounts.

Another reason you can’t give up carbs is that they’re excellent energy sources, and if you train, you’ll need to have them.

Eating At Night Makes You Fat

That will depend a lot. Ideally, at night you eat half the amount of lunch. You must maintain the rhythm of minor consumption throughout the day.

Also, another thing that needs to be said is that you should eat up to 2 hours before bed. That’s because you can have nightmares, and in this case, it can get in the way of the weight loss process. They Were Doing Physical Exercises To Compensate For Unregulated Eating

Have you ever heard of the famous phrase “Train to eat”? Well, many people do that. However, if you do, your weight loss process will take much longer.

So, maintaining a healthy workout routine and a messy diet throughout the week is no use.

Consuming Only Diet And Light Foods

This is the accurate “prosecutor’s tale”; people associate the words “diet” and “light” with instant weight loss. However, it is essential to emphasize that most of these foods are industrialized.

In addition, in some cases, you can still find ultra-processed foods full of preservatives, which can be bad for your health.

The main tip for this situation is: Always bet on nature, buy fruits and vegetables, preferably without pesticides that can also harm your health, and opt for homemade food.

Most of the time, the so-called “diet” foods are made for people with diabetes. That’s because most of them replace sugars with sweeteners.

By Setting A Bold Goal, You Will Achieve Your Results

In this case, it depends; maybe yes, maybe not. People often confuse weight loss with weight loss. Your body will not permanently lose weight when you lose weight.

That’s because if you maintain a training routine, it is natural to acquire muscle mass. With that, losing weight is different from losing weight, as we talk about in this post.

Whole Foods Have Fewer Calories

This is a myth that deceives everyone. Whole foods are considered healthier because of their amount of fiber, minerals, and vitamin B.

These nutrients are generally not present in refined foods. However, most of the time, the number of calories between both is very similar.

It Is Necessary To Eat Every Three Hours

You can lose weight by eating every three hours. However, eating large amounts or only foods with a lot of calories won’t do any good.

Also, you don’t have to set the clock to precisely three hours to eat. You can eat before three o’clock or after, as long as you don’t take too long a gap between meals.

Eating every three hours means you don’t feel starving between meals, so you eat in smaller amounts and preferably healthier foods.

Eating Rice And Beans Makes You Fat

This is a myth without a head and a head. That’s because, as we mentioned earlier, you don’t need to eliminate carbohydrates from your meal, quite the opposite.

In addition, rice is a grain, and beans have a large amount of iron and fiber. We can say that they are the perfect combination for a balanced meal.

Thanks to the fiber in beans, you will feel satiated faster; consequently, it is a potent food in your healthy weight loss process.

Rice is an excellent source of carbohydrates, which will help you have energy throughout the day.

Of course, in addition to the two, you should eat other foods that complement the list of nutrients. However, just because it’s a great combination doesn’t mean you can overdo it; eating in small portions won’t hurt you.

ALSO READ: 10 MYTHS ABOUT HEALTHY WEIGHT LOSS

 
 
 
 

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