How many grams of fiber a day should we eat to lose weight | The State
The subsistence allowance are combinations of various alimentary groups and are designed to lose weight, gain weight or for people who require consume certain types of food.
However, there are hundreds of diets, some effective and others not so much, and there are those that are dangerous. But what if someone cannot follow a diet or their metabolism does not assimilate it? Well, it is not necessary to count calories and eliminate food.
Fiber: an important supplement
The fiber is important because it creates a feeling of satiety that can contribute to control weight. On the other hand, it collaborates with the intestinal flora and also regulates the intestinal transit, avoiding the constipation.
It also contributes to absorb cholesterol, glucose, and bile acids. Therefore, the consumption of fiber is essential and it should be included on any type of diet.
In fact, those who suffer from metabolic syndrome and it is difficult for them to lose weight, the consumption of fibers is recommended, according to CuÃdate Plus.
How much fiber should we consume
The suggestion is to consume 30 grams of fiber per day. This was what revealed a study carried out by a research group from the Faculty of Medicine of the University of Massachusetts, in United States.
The study, coordinated by the Dr. Yunsheng Ma, has revealed that the daily consumption of at least 30 grams of fiber a day is almost as effective as a diet to lose weight.
The people who deprive of food following strict diets at some point the will leave. Others, however, have problems because they need eat more. But due to the properties of the fiber, it’s possible control appetite and therefore what we eat.
What the study reveals
This study, carried out between the 2009 and 2014, followed the evolution of 240 adults with metabolic syndrome.
These people were given to choose between following a plan diet recommended by the American Academy of Cardiology or increase your consumption fiber diary.
It should be noted that none of the participants were asked to would follow a routine of physical exercise. After one year, the researchers found that both groups had lost weight, they had improved their blood pressure and resistance to insulin.
In this way, they could check than consuming 30 grams of fiber per day it’s just as effective to go on a diet.
High fiber foods
The food rich in fiber Are the fruits, vegetables, grainlegumes nuts and cereals.
Between the fruits, those that contain the most fiber are bananas, The apples, pears, peaches and tangerines, as well as plums.
Between the vegetables are the carrots, the lettuce, chard, spinach, broccoli, pumpkins and potatoes.
So instead of torture us for following a strict diet that causes frustration, it is better to increase fiber consumption, and we have multiple choices to regulate our diet and eat rich foods.
Of course, it is always necessary Consult the opinion of a expert for one clear orientation of diet and tracing what should we do, especially if we have problems like metabolic syndrome.
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