Fiber helps lose weight, reduce visceral fat!

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Obesity not only affects the physique but also increases the risk of chronic diseases and cancer, of which visceral fat is one of the main factors.

But how to reduce visceral fat? Studies have found that consuming “soluble fiber” can reduce visceral fat by 7.4%, and consuming 10 grams of fiber per day can lead to weight loss, lower blood pressure, and improved reflexes. insulin response and reduce the risk of death by 10%.

Benefits of fiber, reduced fat and reduced risk of death
Taiwanese-Chinese doctor Xiao Jiejian said, an American study showed that consuming 10 grams of soluble fiber before a meal can reduce visceral fat by 7.4% and subcutaneous fat by 3.6%.

In a New Zealand study, adding 10 grams of fiber to bread could help lower blood sugar levels by up to 35% after a meal. In the long term, consuming an extra 10 grams of fiber per day can lead to weight loss, lower blood pressure, improve the body’s insulin response, and reduce the risk of death by 10%.

Soluble fiber helps burn visceral fat
Dr. Xiao Jiejian said that most people eat a lot of vegetables and fruits to get enough fiber, but they do not know what the so-called “full fiber diet” is, and even more do not know that fiber is divided into 2. “soluble fiber” and “insoluble fiber” categories. What helps with weight loss, visceral fat burning, and insulin reduction is mainly due to soluble fiber.

Soluble fiber includes: vegetables, cauliflower, apples, citrus, edamame, chickpeas, peas and oats. It can be combined with water to form a gel-like, easily soluble paste.

Insoluble fiber includes: wheat, nuts, potatoes, etc. This type of fiber cannot dissolve with water, eating too little will cause constipation, while eating too much will make the stool dry.

Soluble fiber for weight loss
1. Lower glycemic index
Soluble fiber forms a gel-like consistency with water that, when met with food, slows down the passage of digested food into the intestines, thereby slowing the rise of blood sugar and insulin. When eating out, you should eat at the ratio of 1 serving of starch, 1 serving of meat and 2 servings of vegetables, this will help you not to gain weight.

2. Reduce cravings
Fiber reduces the body’s production of the hormone Ghrelin (Ghrelin is a hormone in the body whose main function is to regulate appetite) by the body and increases the satiety hormones such as Cholecystokinin, Incretin Glp-1 and Peptide Yy. Nutrients are released into the intestines at a slower rate and the body secretes insulin at a slower rate, reducing the feeling of hunger and cravings that prevent you from gaining weight.

Women need 20 to 25 grams of fiber per day.

The US Department of Agriculture recommends that boys consume 30 to 38 grams of fiber per day, while girls should consume 20 to 25 grams per day, said Dr. Xiao Jiejian.

A cup of brown rice or 1 cup of vegetables has about 3 grams of fiber, so each meal should have at least 1 cup of brown rice, 2 cups of vegetables, add fruit, if you eat less rice or fruit, use vegetables to compensate. enter.

Dr. Xiao Jiejian also recommends a weight loss method for lazy people, which is to eat enough protein and fiber in each meal before eating whatever you want, or eat 1 serving of meat or vegetables. Tofu with 2-3 servings of vegetables. Basically, eating this method will help your weight start to fall, helping you to have a slim body.