Fiber is an essential organic substance to cleanse the body and lose weight. To take advantage of all its virtues, nothing better than learning how to add fiber to the diet. If you wonder how, do not miss these 5 tricks.
The suggested daily requirement of fiber is 10 to 15 gr. per day. It usually costs reach this requirement that the body needs to carry out its functions effectively.
Fiber is an important organic compound because it not only provides satiety, but because it stimulates intestinal peristalsis and traps and removes substances that can damage health, such as fats and sugars.
Your action can help you lose weight and reduce risk factors that are associated with overweight and obesity.
Want to add fiber to the diet? Consider these 5 tips
Brewer’s yeast. Add yeast to different preparations, you hardly notice that part of the meal. Brewer’s yeast in addition to being rich in protein and natural antioxidants. Nevertheless, this dietary supplement is rich in fiber; About 30 g of yeast provides 6 g. dietary fibers. In the market there yeast with different flavors, whether it’s neutral flavor, apple flavor and cheese flavor; allowing the different preparations add both savory and sweet either. You can add both cold and hot preparations, whether in a salad or a smoothie as a soup or stew light.
Wheat germ. This seed is obtained from the wheat seed that is removed during refining. , this cereal is not only rich in vitamins, minerals and proteins but provides a high percentage of fiber. For every 100 gr. wheat germ gives 13.2 g of fiber. This can be mixed with cereal flours to prepare kneaded. Furthermore you can add them to yogurt, skim milk, smoothies, juices, soups and preparations you wish.
Oat bran. Oat bran, like wheat germ, provides fiber 15 g / 100 g of oat bran. This added to breakfast cereal or another main meal will provide satiety, helping you to eat less. Moreover promotes intestinal cleansing, stimulating the activity of the liver and gallbladder. You can add both savory dishes, sweet, hot or cold.
Fruit with skin. An easy way to add fiber to your diet trick is to eat the fruit with skin, since much of this is concentrated fiber, especially insoluble fiber that sweeps waste and toxic substances that may harm the functioning of the body. You can even add fruit with skin when preparing a smoothie.
Chia seeds, sesame, linseed or sunflower, among others. The seeds are not only high in fiber but provide fatty acids of very good quality, which can help reduce obesity-associated diseases. These can be included in all types of preparations either as whole ground.
It is important to note that if you’re not used to eating fiber, should start as progressive so that your digestive system does not ignite. Gradually, you can include these tricks to your diet that will help you not only lose weight but also improve your quality of life.