The diets are combinations of various food 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 can’t follow a diet or their metabolism doesn’t assimilate it? Well, it is not necessary to count calories and eliminate food.
Fiber: an important complement
The fiber is important because it creates a feeling of satiety that can contribute to weight control . On the other hand, it collaborates with the intestinal flora and also regulates the intestinal transit , avoiding constipation .
It also contributes to absorb cholesterol, glucose and bile acids. That is why the consumption of fiber is essential and it must be included in 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 Take Care Plus .
How much fiber should we consume
The suggestion is to consume 30 grams of fiber per day . This was what a study carried out by a research group at the University of Massachusetts School of Medicine revealed in the United States.
The study, coordinated by Dr. Yunsheng Ma , has revealed that the daily consumption of at least 30 grams of fiber per day is almost as effective as a diet to lose weight.
People who deprive themselves of food following strict diets in some moment the will leave . Others, however, have problems because they need to eat plus. But due to the properties of fiber , it is possible to control our appetite and therefore, what we eat .
What the study reveals
This study, carried out between 2009 and the 2014, followed the evolution of 240 adult people with metabolic syndrome .
These people were given a choice between following a plan of diet recommended by the Academy Americana de Cardiología or increase their daily fiber intake .
It should be noted that none of the participants were asked to follow a routine of physical exercise . After one year, the researchers found that both groups had lost weight , had improved their blood pressure and resistance to insulin .
In this way, they were able to verify that the consumption of 30 grams of fiber per day is just as effective as following a diet.
Foods rich in fiber
Foods rich in fiber are fruits , vegetables, grains , legumes, nuts and cereals.
Among the fruits , the ones that contain the most fiber are bananas , apples, pears , peaches and tangerines, as well as plums .
Among the vegetables there are carrots, lettuce , chard, spinach , broccoli, lime and potatoes.
So instead of torture for following a strict diet that causes frustration , it is better to increase fiber consumption, and we have multiple options to regulate our diet and eat rich foods .
Of course, it is always necessary to consult the opinion of a expert for a clear orientation of the diet and the follow-up that we should do, especially if we have problems such as metabolic syndrome.
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