Fiber for weight loss - start small - Products
December 5, 2014
- Fiber for weight loss - start small
- Products
Foods with fiber diet
It is best to increase the proportion of fiber in your diet, starting to eat more foods containing the substance, and not at the expense of various additives. Sources of dietary fiber, especially - vegetables, fruits and legumes - should be the basis of the diet of a person who wants to lose weight or maintain weight within normal limits.
Bran
Bran - this is perhaps the richest source of fiber. They help get rid of extra kilograms, reduce cholesterol and prevent and treat constipation
Constipation - Watch out for food
 .
The fiber content in some types of cuts:
|
Product
|
Portion
|
The content of fiber
|
|
Oat bran
|
30 g
|
12 g
|
|
Wheat Bran
|
30 g
|
12 g
|
|
Corn bran
|
30 g
|
22 g
|
|
Rice bran
|
30 g
|
6 g
|
Legumes
They can be called a magic food, and it will not be much exaggeration. Beans are one of the richest natural sources of fiber, protein, vitamins and minerals. Not surprisingly, they are part of the national cuisine is almost all over the world, and the spread of a healthy lifestyle, they began to find more and more popular.
|
Product
|
Portion
|
The content of fiber
|
|
Lunovidnaya beans or lima beans, cooked
|
One cup
|
14 g
|
|
Adzuki beans or angular, boiled
|
One cup
|
17 g
|
|
Fava beans, boiled
|
One cup
|
9 g
|
|
Black beans, cooked
|
One cup
|
15 g
|
|
Chickpeas, boiled
|
One cup
|
12 g
|
|
Lentils, cooked
|
One cup
|
16 g
|
|
Purple beans
|
One cup
|
16 g
|
Berries
The berries are also good sources of fiber. They contain large amounts of antioxidants
Antioxidants: the truth about the notorious benefits
 , So they are credited with the ability to prevent many dangerous diseases. In addition, many of the berries are low in calories, making them doubly useful products for weight loss.
|
Product
|
Portion
|
The content of fiber
|
|
Raspberries
|
One cup
|
8 g
|
|
Blueberries
|
One cup
|
4 g
|
|
Currants (red and white)
|
One cup
|
5 g
|
|
Gooseberry
|
One cup
|
6 g
|
|
Dewberry
|
One cup
|
8 g
|
|
Cranberry
|
One cup
|
4.6 g
|
Cereals
Cereals - the basis of the diet of many people, and a rich source of many nutrients. Processing cereals leads to the fact that they lose a significant part of them contained in fiber, protein, vitamins and minerals. Therefore it is better to give preference only whole grains, which retain all the useful properties of the grain.
|
Product
|
Portion
|
The content of fiber
|
|
Amaranth
|
A quarter cup
|
6 g
|
|
Barley grits, boiled
|
One cup
|
6 g
|
|
Buckwheat, boiled
|
One cup
|
6 g
|
|
Popcorn
|
Three cups
|
4 g
|
|
Rolled oats
|
Half a cup
|
4 g
|
|
Wholegrain rye flour
|
A quarter cup
|
7 g
|
|
Millet, cooked
|
One cup
|
2 g
|
|
Quinoa, cooked
|
One cup
|
5 g
|
|
Wild rice, cooked
|
One cup
|
10 g
|
|
Brown rice, cooked
|
One cup
|
3 g
|
|
Wholemeal wheat flour
|
A quarter cup
|
4 g
|
|
Bulgur, cooked
|
One cup
|
8 g
|
|
Whole wheat bread
|
Slice thickness 1 cm
|
2 g
|
|
Whole-grain pasta, steamed
|
One cup
|
6 g
|
Nuts and seeds
Nuts and seeds, in addition to cellulose, contain essential fatty acids and proteins. Slimming often use them as an alternative to various harmful delicacy - chips, cookies, and so on.
|
Product
|
Portion
|
The content of fiber
|
|
Almonds
|
30 g
|
6 g
|
|
Pistachios
|
30 g
|
3 g
|
|
Cashew
|
30 g
|
1 g
|
|
Peanuts
|
30 g
|
2 g
|
|
Walnut
|
30 g
|
2 g
|
|
Brazilian nut
|
30 g
|
2 g
|
|
Sunflower seeds
|
A quarter cup
|
3 g
|
|
Pumpkin seeds
|
Half a cup
|
3 g
|
|
Sesame seeds
|
A quarter cup
|
4 g
|
|
Flax seed
|
30 g
|
8 g
|
Veggies
Some of the most useful sources of fiber - vegetables. As wishing to lose weight, and to all who seek to eat, you must eat at least four servings of vegetables a day: both fresh and cooked in some way.
|
Product
|
Portion
|
The content of fiber
|
|
Broccoli, boiled
|
One cup
|
5 g
|
|
Kohlrabi, fresh
|
One cup
|
5 g
|
|
Brussels sprouts, cooked
|
One cup
|
6 g
|
|
Red cabbage, boiled
|
One cup
|
4 g
|
|
Eggplant, cooked
|
One cup
|
3 g
|
|
Cabbage, Boiled
|
One cup
|
3 g
|
|
Carrots, fresh, grated
|
One cup
|
3.1 g
|
|
Potatoes, boiled, diced
|
One cup
|
3.2 g
|
|
Red beets, boiled, diced
|
One cup
|
3.8 g
|
|
Sweet potato, boiled, diced
|
One cup
|
4 g
|
|
Zucchini, boiled
|
One cup
|
3 g
|
|
Tomatoes, fresh, diced
|
One cup
|
2.2 g
|
Fruit
The vast majority of slimming diets include fruits, many - in very large quantities, and for good reason. Fruits relatively low in calories, very helpful, contain a lot of fiber and water, and help to overcome cravings for high-calorie desserts at losing weight.
|
Product
|
Portion
|
The content of fiber
|
|
Banana
|
1 medium sized fruit
|
3 g
|
|
Punching bag
|
1 medium sized fruit
|
6 g
|
|
Orange
|
1 medium sized fruit
|
4 g
|
|
An Apple
|
1 medium sized fruit
|
4 g
|
|
Prune
|
Half a cup
|
6 g
|
|
Raisin
|
60 g
|
2 g
|
|
Peach
|
1 medium sized fruit
|
2.2 g
|
|
Dates, dried
|
Half a cup
|
8 g
|
|
Avocados
|
1 medium sized fruit
|
10 g
|
|
Guava
|
1 medium sized fruit
|
3 g
|
|
Apricots, fresh, cut in half
|
One cup
|
3.1 g
|
|
Apricot, dried
|
One cup
|
10 g
|
|
