Losing weight for you; Perhaps it is a very complex issue, and that is that having and enjoying good health, by concern, for many is complicated. Having a healthy body generates life, so it is time for you to fill yourself with motivation and start fighting for your well-being and that of your family.
It’s not impossible! with great care, perseverance, love and discipline and with the help of all these rich nutrients and foods that we mention below; You can do it.
How to have a healthy diet according to the WHO
Eating a healthy diet throughout life helps you have good nutrition, as well as different diseases, so it is better to consume varied foods, including fruits and vegetables.
Meanwhile, what we eat and drink can affect our body’s ability to prevent, fight infections and recover from them.
I can add that healthy eating is important for the proper functioning of the immune system. Similarly, proper nutrition can also reduce the likelihood of other health problems such as obesity.
- Reduce salt intake.
- Consume moderate amounts of fats and oils.
- Limit sugar intake.
- Maintain good hydration by drinking enough water.
- Avoid dangerous and harmful use of alcohol.
How does fiber help in weight loss?
Fiber is a substance found in plants; And the same in vegetable form, the kind you eat, is found in fruits, vegetables, and grains. Your body can’t digest fiber, so it passes through your intestines quickly. However, fiber provides many health benefits.
It also has a satiating effect due to its slow digestion and its water retention capacity, so it helps control the intake of other foods. Therefore, it has a low caloric intake compared to other nutrients, helping to control weight.
Nutritionists and doctors insist that fiber-rich foods reduce the risk of heart disease, including diabetes, and help maintain weight.
Which foods contain more fiber and are better for weight loss?
Do you want to incorporate more fiber into your diet? Fiber, along with adequate fluid intake, moves quickly and relatively easily through the digestive tract and helps it function properly.
Some fiber-rich foods
- Legumes: beans, lentils, peas, beans.
- Vegetables: raw carrot, lettuce, chard, spinach, artichoke, among others.
- Cereals: oats, rice, whole wheat such as whole wheat bread, brown rice, cereals rich in fiber, etc.
- Fruits: plums, apples, bananas, peaches, tangerines, pears, figs.
Of plant origin
Foods of plant origin are those that grow directly from the earth, such as: fruits, vegetables, legumes and cereals, Plant foods provide us with vitamins and minerals.
Nutritional value of vegetables.
- Vitamin B6: legumes, tofu and other soy products, banana.
- Also, vitamin B7: whole grains, soy.
- Also, vitamin B9: fortified grains and cereals, asparagus, orange juice, chickpeas, peas, broccoli, spinach.
- Taking into account vitamin B12: soy milk and cereals.
- However, vitamin C: citrus fruits, potato, broccoli, pepper, spinach, strawberry, tomato, Brussels sprouts.
- As well as vitamin D: cereals.
- As well as vitamin E: green leafy vegetables, whole grains, walnut.
- and Vitamin K: cabbage or cabbage, spinach, broccoli, kale.
- Calcium: all green leafy vegetables.
- Chloride: salt
- Magnesium: spinach, broccoli, legumes, seeds, whole wheat bread.
- Potassium: fruits, vegetables, grains, legumes.
- Sodium: vegetables.
- Chromium: walnut
- Fluoride: teas.
- Copper: walnut, seeds, whole grain products, beans, plums.
- Iron: fruits, green leafy vegetables.
- Manganese: walnut, legumes, whole grains, teas.
- Selenium: walnut.
- Zinc: whole grains and legumes.
Cereals
The most sown and harvested product on the planet, capable of growing in both very cold and very hot climates. Grains have been the basis of the diet of all traditional cultures, and they play an essential role in the diet of humans and animals,
Most people are still unaware of its benefits. As food, cereals give us energy but in a calm and flexible way, they even provide us with complex carbohydrates, which contribute to good digestive and eliminatory function, B vitamins, good for the nervous system and mental activity.
On the other hand, the most abundant protein is gluten, the size of some is larger than that of pastures, contains starch, the seed contains lipids to obtain vegetable oil.
Taking into account; That the grains are wrapped by a shell formed by cellulose that is a component of dietary fiber helping us lose weight easily, then we will see some types of cereals.
- Corn
- Rice
- Wheat
- Barley
- Rye
- Sorghum
- Millet
- Oat
- Spelt
- Triticale
- Phone
Vegetables
Various groups of foods of plant origin. It includes the different varieties of lentils, beans, chickpeas, beans and peas, they are an excellent source of fiber, folic acid and other B vitamins, iron, zinc and many other beneficial compounds for the body. Therefore, they are low in fat and zero cholesterol.
We can add that its components allow to maintain stable blood sugar levels, by providing folic acid, which belongs to the group of B vitamins, protects healthy cells and helps prevent pathologies such as anemia. It is advisable to consume at least three servings of legumes a week, but without adding sausages.
How and how much fiber should be included in the diet to have a flat abdomen
Flat stomach; One of the priorities when we start taking care of ourselves and working for weight loss. But sometimes even if we train regularly, we feel equally bloated, something that we can avoid by consuming fiber, in its right measure.
Include fiber in our diet; Eating more fruits, vegetables, whole grains and legumes, we can deduce that not only will it help us improve our digestion, it will also make our diet healthier, with its extra contribution of vitamins, minerals and antioxidants.
In the same way we should not abuse fiber, unless we have a specific problem and under medical advice, an excess of supplements or foods with fiber, can lead to a decrease in the absorption of proteins and nutrients, and incidentally achieve the opposite effect we seek and make us feel inflated like a balloon.
For this reason, it is important that you know how to include fiber in your food to consume them and lose weight, you could gradually add seeds between your meals, eat small amounts while your body assimilates it.
It also includes cooked fruits and vegetables which is the mildest, women should aim to eat at least 21 to 25 grams of fiber a day, while men should aim to eat 30 to 38 grams a day.
