A diet rich in fiber - what is the secret of weight loss?

May 28, 2014

 a diet rich in fiber
 Eating foods rich in fiber promotes weight loss. Why diet rich in fiber has earned the recognition of what it features and the secret?

On the one hand, plant food - a source of dietary fiber, besides it is low-fat and contains vitamins and minerals. On the other hand, the dietary fiber play an important role in the regulation of appetite and weight, and also improves the permeability of intestinal tissue.

Regarding appetite, stomach tissue increases in volume, and hence the feeling of satiety. It slows the absorption of sugar into the blood, reducing the risk of bulimia and weight gain.

Besides decreasing the level of fat absorption: cellulose and fats are mixed in the food ingested at one time, which facilitates their removal.


Important details

There are two types of fibers. Soluble dietary fibers which are mixed with water, are gelled (apples, strawberries). Such fibers are rich in pectin. As well as insoluble dietary fiber contained in the bran, cereals, vegetables, fruits.

Large amount of fiber found in legumes (lentils, beans, soybeans, chickpeas), cereals (buckwheat, rice, rye, barley Barley - a clear sign of impaired immunity  Barley - a clear sign of impaired immunity
 Wheat), dried fruits (figs, apricots, prunes, figs) and oil plants (walnuts, hazelnuts, olives, almonds).

Using a diet rich in fiber, in any case should not be excluded from the diet of meat, starch, some fats.


Standard menu of this diet

  • Breakfast: porridge of cereal with milk without sugar
  • Lunch: vegetable salad, dressed with vinegar, oil and salt; chicken with endive, olive oil and lemon juice; yogurt and a slice of wholemeal bread.
  • Afternoon snack: an apple
  • Dinner: Fillet of sole flavored with prunes; serving of cheese and a slice of wholemeal bread.
  • In the evening: a fruit.

From time to time the porridge from cereals can be replaced by three cottage cheese and slices of whole-wheat bread. Instead of chicken and fish can be taken with low-fat food meat sauce of your choice.

If you're not used to food rich in fiber, enter them into your diet gradually. Thus, you can avoid occurrence of diarrhea Diarrhea (diarrhea) - a familiar nuisance  Diarrhea (diarrhea) - a familiar nuisance
   and bloating Bloating - if you are bursting inside  Bloating - if you are bursting inside
 . For the same reasons, it should not be a long time to stick to this diet.

If you have no problems with being overweight, and you just want to adjust the permeability of the intestine, add to your daily diet the following products: whole grain bread, fruit for dessert, raw vegetables, yogurt, green vegetables. When baking pastry, you can use wholegrain flour mixed with the usual.

It is necessary to clarify that the product is labeled "rich in fiber" contains an average of 6 grams of dietary fiber per 100 g or 3 g of fiber per 100 kcal.

In most cases, experts on nutrition do not recommend so-called "diet rich in fiber" for those who want to lose weight because you can not follow it for a long time. In any case, a person returns to their old food cravings. The body, which is restricted in calories, starts to make up their losses. As a result - an increase in weight. This process is called the yo-yo effect (weight loss - weight gain).

From the standpoint of dietitians, when excess weight is recommended to review their eating habits while avoiding draconian diets. Add a routine exercise Myths about exercise: do not believe  Myths about exercise: do not believe
 . Losing 10% of the initial weight is considered by nutritionists as a good result, and helps avoid the risk of ill health due to overweight.

Article Tags:
  • cellulose

Diet for pregnant women with obesity: a sound approach

August 13, 2014

 Diet for pregnant women with overweight
 Excess weight - is often not only an aesthetic defect, but also future problems with health. But if a woman usually can easily get rid of unnecessary kilograms through diet or exercise, during pregnancy the body requires especially careful treatment. Special diet for pregnant women with overweight will get rid of fat without risk to mother and child health.


And whether it is necessary to lose weight?

It is believed that during pregnancy should in principle refuse to diet and eat whatever your heart desires. On the other hand, many believe that during pregnancy should be possible to limit yourself to food, to then return the slender figure in a matter of weeks after the birth.

The truth, as usual, somewhere in between. Of course, pregnancy - is not the time for strict diets that deprive the body of valuable nutrients, vitamins and minerals.

Equally harmful fasting during pregnancy, low-calorie diet and monotonous diet: all these experiments on themselves can lead to serious health problems for both mother and baby.

At the same time, a significant weight during pregnancy - a risk factor. Normally, a woman should gain during 9 months of 8-10 kilograms, some doctors admit an increase of 12 kg. This includes the weight of the baby and the amniotic fluid, the weight of the placenta, uterus, blood and other fluids. It also includes and fat reserves, which the body accumulates in preparation for feeding baby Breastfeeding - a personal choice  Breastfeeding - a personal choice

Too much weight during pregnancy complicated: affected joints, spine and internal organs. Therefore, those women whose weight is too large, it is recommended to limit yourself to a little food. It is important that the need for restrictions depends on the objective measure - body mass index, and not on subjective perceptions of women. A lot of girls with normal BMI are trying to lose weight to look like a model - during pregnancy such aspirations are not just irrelevant, but also dangerous.


Being overweight before pregnancy

Even if the pregnancy is planned, it is not always possible to prepare for it properly, for example, to lose weight to the right marks. And when the pregnancy is a strict diet and intensive sports exercises have to forget. In some cases, pregnant women were not allowed into motion. How to lose weight in such a situation?

Surprisingly, sometimes enough to remove from the diet all "hazard" is not recommended for pregnant women, regardless of weight, as the extra weight goes effortlessly. Refuse need from fatty and spicy foods, fried foods, smoked meats, delicatessen, industrial sweets, canned and artificial products. In addition, pregnant recommend eating low-fat protein foods and how much fruit and vegetables. Often, this is enough to ensure that body fat decreased.

If the weight does not go away, it in no case should not own to try to "whip up" with the help of biologically active supplements, laxatives, diuretics, and other means, are contraindicated during pregnancy. If there is a serious threat to health, the doctor must prescribe a special diet that will not harm the health of the pregnant woman.


How to avoid getting fat during pregnancy

Many women begin to overeat, as soon learn about his "interesting position". This most often happens to those who until then strictly limit yourself to food. There is an illusion that much during pregnancy can afford everything that used to be forbidden - and stop can be very difficult.

What to do in such a situation? Ideally, of course, is to prepare in advance, abandoning the strict constraints that will inevitably lead to failure. But during pregnancy, it is too late to remedy the situation. It is often enough to allow yourself to have all of the products to a month buns and sweets are no longer coveted the forbidden fruit.

Another common cause of overeating - a lot of stress. Pregnancy is, of course, is not a disease, but it always involves some changes and restrictions. Many can not cope with the situation and to console themselves with the old tried and tested way - delicious food.

The solution is obvious: it is necessary to look for new ways to cope with stress How to beat stress? Create an oasis  How to beat stress? Create an oasis
 . Long walks or swimming in the pool perfectly calm nerves, and significantly reduce the craving for sweet, fat and harmful.

Eating small meals often allows to lose weight, even when used high-calorie foods. This type of food improves metabolism Improves metabolism and losing weight without dieting  Improves metabolism and losing weight without dieting
 And, therefore, it allows you to lose weight, even those who can not move actively.


Confidence in one's own body or a doctor?

Pregnancy - unique period when women become extremely sensitive to the desires of the body. At this time, the body itself dictates which substances are lacking in the diet, and where these substances can be found. About food fads pregnant legends: some chewing chalk, someone eats pounds of pickles.

If you trust your own body and fulfill his whims, the extra weight during pregnancy does not appear, and the baby will be born healthy and strong. To do this, you need only to closely monitor their desires and try to implement them. At the same time it is necessary to clearly distinguish between the needs of the body (ie hunger as such) and the desire to "seize" stress or negative emotions Emotions and culture: how to decipher the emotional code  Emotions and culture: how to decipher the emotional code
 . In the second case it is better not to experiment with food, and peace of mind in other ways.

If you establish a relationship with her own body does not work, you can consult your doctor: the doctor will suggest a special diet to suit all individual needs of the pregnant woman. Women will only have to strictly follow the doctor's orders, without deviating from them: if it will not get rid of excess weight, or at least prevent new fat deposits.

Maria Bykov

Article Tags:
  • nutrition in pregnancy