high fiber diet for weight loss in a few days

Fiber in general is associated with several beneficial effects on health (especially in terms of intestinal transit). In women, a high fiber intake would reduce the risk of ovarian cancer by 20%.

The Fiber Diet is based in part on these different benefits to suggest a diet extremely high in fiber for weight loss.

High fiber diet definition

The High Fiber Diet recommends consuming 35 to 50 grams of fiber per day, which is more than the recommended daily requirement (25 grams on average).

This is a low-calorie diet, in particular limiting the intake of fats and simple sugars: no more cold meats, cheeses, etc. These needs are reflected on a daily basis by a diet particularly rich in vegetables (spinach, peas, avocado, etc.). artichoke…), fruits (blackberry, kiwi, apple, prune…) whole grains, wholemeal bread, pulses (dried beans, lentils, split peas…), oilseeds (walnuts, hazelnuts, olives, almonds…). Followers also prepare and consume a so-called “fiber +” supplement, based on bran, cereals and dried fruits.

If you are not used to eating a lot of fiber, it is recommended that you gradually increase your fiber intake at the start of the diet. Likewise, when weight loss is achieved, it is recommended to bring it back to the level of the recommended daily allowance.

the definition of a high fiber diet is to follow a diet based on eating mainly vegetables, fruits, whole grains, and especially legumes (lentils, chickpeas, beans, etc.). Legumes are very high in fiber and have the advantage of having almost the same nutritional value as grains, while being lower in calories. They then replace the higher calorie pasta or rice. For the fiber diet to be as effective as possible, in addition to increasing your consumption of legumes, you must avoid sugary and fatty products.

Fiber definition

Dietary fibers are a very heterogeneous family of substances. However, they have one thing in common: Due to their chemical structure, they are neither digested nor absorbed in the small intestine. This peculiarity is unique: proteins, carbohydrates and fats are well absorbed by the small intestine and provide energy. For fiber, digestion and energy delivery take place further down in the digestive tract: in the colon.

For a long time, it was thought that their role was limited to that of ballast, or large-intestine broom, in short, that of an organic waste that had to be eliminated naturally. In fact, they have effects that go far beyond the regulation of transit. The target of these effects depends on their nature.

In practice, the definition of fiber highlights two main groups.

Fibers naturally present in food, which break down into two sub-families:

• Insoluble fibers: cellulose, lignin, certain hemicelluloses… present in cereal products, in particular “whole”.
• Soluble fibers: certain hemicelluloses, glucans, pectins, gums, carrageenans, resistant starches, inulin… present mainly in fruits and vegetables, legumes, algae, potatoes and cereals.

fibers isolated and purified from raw materials and scientifically recognized for their beneficial effects (oligofructose, etc.) for health.

High-fiber diet benefits

This high-fiber diet doesn't deprive you of any food, which is an advantage over many other diets.

The high fiber diet helps to lose weight and in general the yoyo effect is less observed than in other types of diet (such as the Mayo diet or the Scarsdale diet which produce extremely strong yoyo effects). This diet does not prevent you from having a balanced diet. Be careful, however, not to limit your diet to foods rich in fiber: you must eat everything, in reasonable quantities (in nutrition, any excess is harmful, and any deprivation is harmful).

Among the High-fiber diet benefits is that it allows us a diet rich in fiber which promotes intestinal transit and ward off diabetes, cholesterol and overweight. In addition, fiber suppresses appetite: your meals will remain full while being less caloric. You will then be able to eat your fill and you will not tend to snack between meals.

The fiber diet encourages the consumption of whole fruits, vegetables and starches of proven nutritional value. The fibers in particular facilitate intestinal transit. Following it encourages them to reintroduce fiber into their diet, which is often lacking.

Fiber keeps you full by increasing stomach size. In addition, the risk of cravings is reduced, because the diet gives pride of place to so-called slow carbohydrates. Finally, blocking the absorption of some of the calories absorbed is one of the High-fiber diet benefits. As this diet is low in calories, it does indeed lead to rapid weight loss.

The disadvantages of the high fiber diet

A high fiber diet can be harmful to your health if it is not approached and practiced with care. Indeed, too much fiber consumption can cause intestinal problems for some people. While following this diet, you may end up with bloating, gas, or even diarrhea. It is therefore advisable to proceed little by little, especially if you are not used to eating fiber.

If you suffer from intestinal diseases (people with diverticulosis or diverticulitis for example), it is strongly necessary to consult a doctor before starting this diet or changing your diet.

- The high fiber diet cannot be indicated over the long term: excessive fiber consumption ends up disrupting the digestive system and exposes people to bloating, diarrhea, intestinal pain, etc.

- If taken too long, the high fiber diet may lead to irritable bowel syndrome. This chronic disorder results in episodes of pain, diarrhea or constipation.

Fruits high in fiber

Some fruits high in fiber content include:

• apple, pear, plum, apricot;
• blackberry, raspberry, strawberry;
• Persimon khaki;
• coconut, guava and passion fruit;
• currant and blackcurrant;

all dried and dried fruits: figs, prunes, dates, hazelnuts, almonds and peanuts.

High fiber vegetables

Among the vegetables, these are:

• white beans, kidney beans, chickpeas and lentils (to be consumed at least twice a week according to the latest recommendations);
• eggplant, the enemy of fat for its pectin content;
• peas;
• the courgette ;
• and asparagus, very good antioxidants and rich in beta-carotene;

or even potatoes, leeks and carrots.

High fiber foods chart

Adequate fluid intake and a diet rich in fiber allow the proper and healthy functioning of the digestive tract. A diet rich in fiber can also help fight and reduce obesity, and reduce the risk of heart disease and diabetes.

Women should eat between 21 to 25 grams of fiber per day, while men should get 30 to 38 grams per day.

in this table of foods rich in fiber, you will find the amount of dietary fiber present in some common foods. When buying packaged foods, check the fiber content on the Nutrition Facts label.

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear	1 medium	5.5
Apple, with skin	1 medium	4.5
Banana	1 medium	3.0
Orange	1 medium	3.0
Strawberries	1 cup	3.0

 

Vegetables	Serving size	Total fiber (grams)*
Green peas, boiled	1 cup	9.0
Broccoli, boiled	1 cup chopped	5.0
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, boiled	1 cup	4.0
Potato, with skin, baked	1 medium	4.0
Sweet corn, boiled	1 cup	3.5
Cauliflower, raw	1 cup chopped	2.0
Carrot, raw	1 medium	1.5

 

Grains	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.0
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.5
Quinoa, cooked	1 cup	5.0
Oat bran muffin	1 medium	5.0
Oatmeal, instant, cooked	1 cup	5.0
Popcorn, air-popped	3 cups	3.5
Brown rice, cooked	1 cup	3.5
Bread, whole-wheat	1 slice	2.0
Bread, rye	1 slice	2.0

 

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, boiled	1 cup	16.0
Lentils, boiled	1 cup	15.5
Black beans, boiled	1 cup	15.0
Baked beans, canned	1 cup	10.0
Chia seeds	1 ounce	10.0
Almonds	1 ounce (23 nuts)	3.5
Pistachios	1 ounce (49 nuts)	3.0
Sunflower kernels	1 ounce	3.0

*Rounded to nearest 0.5 gram.

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