Fiber may reduce appetite To lose weight, you need to be in a calorie deficit. Which means you need to burn more calories than you consume your health.
Counting calories helps many people, but it may not be necessary if you choose the right foods.สมัคร UFABET
Anything that reduces your appetite can decrease your calorie intake. With a smaller appetite, you may lose weight without even having to think about it.
Fiber is often believed to suppress your appetite. However, evidence suggests that only certain types of fiber have this effect. The more viscous the fiber, the better it is at reducing appetite and food intake.
Viscosity refers to a substance’s thickness and stickiness. For example, honey is a much more viscous substance than water.
Viscous soluble fibers such as pectins, beta-glucans, psyllium, glucomannan, and guar gum all thicken in water, forming a gel-like substance that sits in your gut.
This gel slows the emptying of your stomach, increasing digestion and absorption times. The end result is a prolonged feeling of fullness and reduced appetite.
The weight loss effects may specifically target belly fat. The harmful fat in the abdominal cavity associated with metabolic disease.
Rich sources of viscous fiber
Viscous fibers occur exclusively in plant foods. Rich sources include:
- beans and legumes
- flaxseeds
- asparagus
- Brussels sprouts
- oats
If you’re planning to switch to a high fiber diet, remember to do it gradually to give your body time to adjust.
Abdominal discomfort, cramps or bloating, and even diarrhea are common side effects if you ramp up your intake too quickly.
It’s recommended to increase water intake on a high fiber diet. Fiber needs more water to digest properly.