What are the natural enemies of fat? Can eating more help you lose weight faster?

To lose weight, focus on three points of practice and seven points of eating. It is not difficult to see the importance of diet control.

But among the various recommended weight loss recipes, if you observe carefully, there is a type of food that appears quite frequently and is even described as the "natural enemy of human fat". It is rich in fat. Cellulosic food.

Today I will talk to you about how to achieve rapid weight loss through the intake of dietary fiber. 1. What is dietary fiber?

Dietary fiber is a complex protein in nature that cannot be digested and absorbed by the human body. In turn, when mixed with water in the intestines and stomach, they either form a kind of gel or move quickly to the intestines, where they speed up the elimination of waste products. 2. What are the benefits of dietary fiber to the human body?

Promote gastrointestinal motility

Suppress appetite. The most fearful thing is that you will feel hungry soon after eating. It’s easy to lose control of your mouth and eat too much, causing you to gain weight. Although foods containing fiber cannot help you lose weight at all, they are small in proportion and large in volume.

In this way, filling the greater curvature of the stomach after a meal takes a long time to digest and absorb, which also increases the time for gastrointestinal motility, making people easy to feel full, thereby reducing calorie intake.

Stabilize blood sugar

A sudden rise in blood sugar levels is one of the reasons for the storage of body fat. Soluble dietary fiber, oatmeal, soy foods, etc., can easily dissolve in water after entering the intestines and stomach, forming a gel-like film to cover the surface of the intestines and stomach, thereby slowing down the absorption process of other substances, achieving the goal of slowing down the increase in blood sugar and reducing Absorption of fat during digestion.

Reduce fat absorption

What should you do if you consume too much fat? This bit of dietary fiber is very good. During the digestion process, dietary fiber will attract fat in the intestines and be excreted, which will help reduce fat accumulation. 3. What are the foods rich in fiber?

Just like supplementing protein, vitamins and other nutrients, the best way to supplement dietary fiber is to eat natural foods.

Coarse grains: The fiber contained in the outer shell of cereals, such as black beans, red beans, mung beans, oatmeal, rye, whole wheat bread and other coarse grains are very rich in fiber.

Vegetables and fruits: Vegetables and fruits are all foods rich in fiber, especially green vegetables such as lettuce, amaranth, rapeseed, and broccoli, which contain more dietary fiber.

Fresh fruits: Fresh fruits are the main source of dietary fiber in daily life. Fruit skins contain more insoluble fiber, while fruits contain more soluble fiber. Apples, cherries, pears, etc. are all rich in fiber. 4. How much fiber is enough to eat every day?

As early as 10 years ago, the WHO listed dietary fiber as the "seventh major trace element" indispensable to the human body. However, it is also included in our country. 95% of the people don't pay enough attention.

Relevant data show that in my country, less than 5% of households consume dietary fiber that reaches the recommended value (Chinese people consume at least 11 grams of dietary fiber per day).

China’s 2013 version of the “Reference Intake of Dietary Nutrients for Chinese Residents” proposes that 25-30 grams of dietary fiber is strongly recommended for adults. 5. Although dietary fiber is good, don’t fall into this misconception

Misconception: Dietary fiber is a food with a rough taste?

Fact: Dietary fiber is divided into soluble fiber and insoluble fiber. Some foods with rich taste also contain rich and diverse dietary fiber, such as fungi, soybeans, taro, etc.

But eating a little rough food like lettuce, whole wheat toast, etc. does not contain soluble fiber, which performs its own duties in the intestines and stomach.

Misconception: High-fiber cookies are similar to cereals?

Fact: Because dietary fiber can cause gastrointestinal ulcers, especially insoluble dietary fiber, the taste is not good. Only a small amount is added to food, and a lot of fat must be added during processing to enhance its taste.

If you eat these whole-grain biscuits, you may be eating too much fat.

Misconception: Is dietary fiber suitable for anyone?

Fact: Eating too much dietary fiber can cause stomach discomfort, such as bloating, severe constipation, etc. The elderly and children have poor gastrointestinal function and are not suitable for eating too much dietary fiber.

It should be noted that for people who often eat refined grains, it is not recommended to supplement dietary fiber in large quantities. It takes at least two weeks for the digestive tract to adapt. Otherwise it will cause bloating or even diarrhea.