Fiber is the component that we talk about today, and how it will help us get rid of belly fat from the body, and what are the high-fiber foods?
First, what is the quality of high-fiber foods ? (SOURCE)
High-fiber foods are usually of plant origin, such as fruits, vegetables, whole grains or legumes.
Nutritionists find that high-fiber foods to lose belly fat more easily with exercise.
In addition, foods rich in fiber can control blood sugar level, better than any other food and can also help in controlling fat levels in the body.
As fiber protects us from diabetes, cardiovascular disease, cholesterol, etc .; But it also helps to have a flat stomach.
But what do we eat?
If we talk about high-fiber foods, then the experts always talk about fruits and vegetables.
As there are actually many foods that contain these nutrients necessary for the proper functioning of the body, and there are many benefits of fiber in the body.
At the end of the article, we will know about all the foods that have fiber that help us get rid of belly fat.
Let’s now highlight the role its consumption plays when it comes to increasing or decreasing belly fat, and that is that regular consumption of fiber will help us keep the tummy flat.
Many people nowadays suffer from excess abdominal fat, which is a disease that in the long term can lead to problems such as diabetes or cardiovascular disease.
That is why it is necessary to pay attention to this and be careful when fat accumulates in the abdominal area.
So consuming high-fiber foods in reasonable amounts can be a good way to achieve this.
Because although you must be careful with excess fiber, the opposite effect can occur, leading to abdominal obstruction and bloating.
What are the recommended amounts for eating high-fiber foods with the diet?
The recommended daily fiber intake is 14 grams per 1000 calories, which means that we should consume about 25 or 30 grams per day per day.
But if we increase our fiber intake by a few grams, we will improve our waistline, eliminate excess fat in this part of the body, and avoid endangering our health.
What is the method by which fiber works to get rid of belly fat?
We should know that fiber is a substance that the body does not digest, which leads us to expel it directly without processing it.
Although these types of foods rich in fiber are very good for the body.
But when it is not digested, it carries with it some wastes such as toxins and others that can cause a lot of harm to our body.
The surprise is that among these substances that are carried by fiber is fats, but by speeding up the digestive process, the body’s absorption of fats also improves, which prevents their accumulation in the body.
For this reason, it is important to note the importance of regular consumption and adherence to the recommended amounts of high-fiber foods.
That is, it is the basis of good health, because it will help us be in great shape with just a simple gesture.
What are the other benefits of high-fiber foods? (SOURCE)
Not only does this type of food help us improve the digestive process, but the fiber has a quality that doubles its volume in the stomach when it comes into contact with water.
This makes us less desirable to eat, which leads to increased satiety and thus the risk of eating too.
There are many foods that can be the cause of long-term increase in belly fat.
Among other benefits, fiber improves intestinal transit, preventing constipation, and thus gas and fluid retention.
By reducing gases and fluids, the feeling of bloating will largely disappear and we will reach a flat stomach.
Thanks to the large emptying of stools, we will be able to weigh less than when we were constipated.
In addition, the fiber prevents the absorption of fats at the intestinal level, and removes them through the stool.
On the other hand, fiber has a saturating effect that makes us less appetite and therefore we will eat less, which facilitates weight loss.
Finally, necessary tips:
To increase the feeling of satiety produced by eating high-fiber foods, I recommend that you drink a glass of water after eating high-fiber food, which makes it bigger in the stomach and leads to a feeling of fullness.
Dear reader, the incorrect diet is one of the main reasons for our failure to have a belly like Cristiano Ronaldo, Gigi Hadid, shakira or even to have a French body as they say.
The recommended daily amount of fiber should never be decreased. Either to lose weight or simply because we want to take care of our health.
In the case of exercise and the desire to lose weight, these foods should not be reduced from the diet, as they are provided especially before exercise but in moderate quantities and prepared with low-fat cooking methods.
More foods with fiber you should eat regularly but, did you know that there are two types of high-fiber foods?
- Soluble fiber
- Insoluble fiber
There is the soluble fiber that retains water, slows digestion and absorbs more nutrients during the process.
Soluble fiber dilate in the intestine, minimizing the rate of gastric emptying and consequently minimizing appetite.
In the colon, soluble fiber is fermented by the action of bacterial flora.
The main types of soluble fiber are:
- Rubber bands.
Positive health effects of soluble high-fiber foods such as: (SOURCE)
- lowering of cholesterol.
- Lowering of atherosclerosis.
- Get rid of obesity.
- Preserve against diabetes mellitus, colon cancer.
- It interpose with the absorption of certain nutrients such as lipids.
- Protects the integrity of the bacterial flora of the colon.
Some foods rich in soluble fiber are:
- Oat bran.
- Rice bran.
- Fruits like oranges, peaches.
- oat bran.
Insoluble one can be found in foods such as wheat bran, vegetables and whole grains.
Insoluble fiber grows its size in the colon (that is, it does not expand in the intestine or ferment in the colon).
Thereby producing a raise in the volume of stools, a raise in their water content and a raise in speed of digestive transit.
The most notable types of insoluble fiber are:
Positive health effects of insoluble high-fiber foods such as: (SOURCE)
- Increases the frequency of intestinal transit.
- It reduces constipation, by determining the consistency them.
- It prevents suffering from diverticula and hemorrhoids.
Some foods rich in insoluble fiber are:
- Bread, mainly in the integral one.
- Whole grains.
- Part of fruits and vegetables (mainly in their peel).
If you want to get rid of belly fat, it is better that you opt for foods with soluble fiber since they fill up much earlier and thus avoid snacking between meals.
At the end of the article:
It is important to note that fiber by itself does not cause weight loss without further ado, but it works indirectly, that is, with its properties it helps to lose weight.