About the fact that losing weight is a long road with obstacles, knows everyone who at least once tried to get rid of excess weight. The biggest enemies of a slim figure are inactive lifestyle, fattening diet and… Excessive appetite which makes us reach for too much food in relation to the needs of the body. If you want to fight for a slim figure, change your lifestyle for a more active one, and introduce a fibre diet, which is a powerful weapon against notorious hunger.
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What is a dietary fibre diet?
Fibre-richproducts” width=”314″ height=”209″ />The fibre diet (also known as high-fibre diet or high-fibre diet) is a therapeutic diet, recommended for people who suffer from intestinal diseases and constipation. It is recommended for people suffering from intestinal diseases and constipation. The diet should be composed in such a way that the majority of meals are based on products rich in dietary fiber.
Important note: an indispensable element of a high-fiber diet is drinking increased amounts of still water (min. 2l-2.5l per day). Fiber is characterized by the fact that only under the influence of water it acquires its valuable properties. It swells in the stomach, filling it effectively, and thus suppressing the feeling of hunger.
When you eat products rich in fiber, you feel satiety for a long time after a meal, and you have no desire to snack. At the same time, fiber does a lot of good work in your body – it effectively increases the rate of metabolism, increases peristalsis of the intestines, and sweeps away lingering food debris, eliminating unpleasant flatulence, constipation, and the feeling of heaviness.
A well-composed fiber diet cleanses the body, improves metabolism, accelerates elimination of fat, eliminates digestive problems, and suppresses excessive appetite all in one. How long should a diet rich in fiber last? Everything depends on you. You can make it a long-lasting diet, as long as you make a sensible menu and follow the rule of drinking plenty of water.
What is high in fiber – a list of products
When it comes to dietary fiber, whole grains (unleaned from the husk) are king, but you can find plenty of fiber in other foods, too. It is worth to use them interchangeably, because it is not possible to endure too long on a too monotonous diet.
Products rich in fibre are:
- bran and cereals (e.g. wheat, rye, buckwheat, spelt)
- groats (e.g. buckwheat, barley, oatmeal)
- wholemeal flour
- brown rice
- Dried fruit
- fresh fruit
- Legumes (e.g. beans, lentils, chickpeas, peas)
- vegetables (e.g. carrots, beetroot, broccoli, Brussels sprouts, celery)
- Grains and seeds (e.g. sesame, poppy, sunflower, vital fibre, pumpkin)
- Wholemeal bread, wholemeal bread
- wholemeal pasta
Products rich in fiber are inexpensive, unsophisticated, and very varied, so the high-fiber diet is definitely an easy one, which is its great advantage. Nevertheless, it requires a bit of culinary ingenuity and preparation.
The foods on which our meals should be based are: groats, brown rice, vegetables, wholemeal bread, cereals, fruit, wholemeal pasta. We can also prepare high-fibre equivalents of pancakes, noodles, and baked goods using wholemeal flour instead of white flour. Since the fibre diet is supposed to help us lose weight, we should remember to eliminate products with high fat and simple sugars from our menu. We can reach for lean meats and fish, eggs and lean dairy products.
Here is a sample menu for the fibre diet:
- Breakfast: millet on skim milk with sunflower seeds and pears
- 2nd breakfast: half a graham with cottage cheese, bell pepper
- Lunch: cream of tomato soup with basil, wholemeal tortilla with chicken breast, lettuce and yoghurt-herb sauce
- Tea time: fruit and vegetable cocktail with vital fibre
- Dinner: wholemeal bread with chicken ham, lettuce, cucumbers, radishes and chives
- Breakfast: pancakes from wholemeal flour (fried in a little olive oil) with yogurt and blueberries acai (or other fruit, e.g. strawberries, raspberries, bananas)
- 2 breakfast: rice bread, a few raw carrots or 2 tomatoes
- Lunch: wholemeal pasta, chicken balls in horseradish sauce (on yoghurt), salad
- Teatime: homogenized cheese (natural or vanilla) with bran
- Supper: tuna, cottage cheese and cucumber salad, a small slice of wholemeal bread
- Breakfast: scrambled eggs with tomatoes, slice of rye bread
- 2nd breakfast: yoghurt with pumpkin seeds, oatmeal and raisins
- Dinner: soup a’la borsch Ukrainien on turkey wing, whitened with yoghurt
- Tea time: smoothie of fruit and vegetables with linseed
- Dinner: wholemeal toast with mushroom paste, tomato
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