Fibers and thinness ...

In the war on the pounds, fibers are a little secret weapon of smart diets : Weight Watchers, Jenny Craig, glycemic index method ... All those who respect the balanced diet are the focus of fruits and vegetables. It is not a coincidence. By consuming more plants , unique sources of fiber, and reducing (a little) meat , sausages and dairy products, one loses slowly, but surely, his extra pounds.

They prevent us from "storing"

Fibers have a mode of action that makes them particularly interesting in the fight against bulges. To understand, you must know that it is often sugar that makes you fat. Our pancreas then secretes insulin to dispatcher it where the body needs it or, on the contrary, to store the overflow, in the form of fat cells (adipocytes). A real storage. However, "fibers have an action on the metabolism of sugar, says Dr. Pierre Nys, endocrinologist and author of the Regime IG metabolic (Leducs ed.). By slowing down digestion, they slow down the assimilation of sugars and avoid these peaks of insulin, at the origin of this famous storage mechanism.

They are flat belly

There are two types of fibers . Solubles that swell with water and serve as a stopper to our waste in the intestine. They are found especially in fruits, oats, almonds ... And insoluble , present in green vegetables, crudités, envelopes of whole grains. They do not mix with water, but have the power to accelerate transit . Most of the time, the two types of fiber coexist in plants , not always in equal proportions, to ensure a more comfortable digestion. In addition, some fibers promote the good bacteria in our gut. But, caution, those that are insoluble (in crudités ...) are sometimes a little irritating. They are all the more so because we usually eat few vegetables. It is therefore gradually that we must put fiber in his diet. Better also (re) make the habit of chewing a long time. The enzymes of saliva can thus predigate them. The ideal is to cook them because the heat softens the fibers. Finally, it is essential to drink enough water so that the insoluble fiber can be removed gently, without irritating the intestine.

They have an appetite suppressant effect

When one examines the labels of the natural appetite suppressants available in the supermarket dietary rays (Gayelord Hauser pineapple squares, Mellow Flour of Gerlinéa Muesli or Native apple Pectin Floressance), one can find Quickly see that they contain fiber . Soluble, such as fucus or carob, or pectin, especially present in the apple. This fiber allows the gelling effect during cooking, from where the soft and invigorating side of an apple sauce, for example. This pectin has the property of swelling in the stomach, and therefore gives a real feeling of satiety.

Other "superfection thinness": agar-agar. This natural gelling agent is an alternative to the gelatin leaf in our desserts, which, made from pork, is a source of protein. Agar-agar, it is a red alga, made of 80% of fibers. We can therefore concoct a "magic drink", reads in Agar-Agar Miner Program in 15 days of Anne Dufour and Carole Garnier (Leducs ed.). Drink 20 minutes before the meal or extra to make a small hollow , it is easy to prepare: we pour 1 g of agar-agar in his usual hot drink (tea, coffee, infusion ...), we mix and we swallow before the drink warms up too much. As soon as you go below 40 ° C, the agar-agar solidifies ... But beware, no more than three "magic" drinks a day, otherwise, laxative effect guaranteed.

They preserve our good mood

While most restrictive diets have the unfortunate tendency to chew us up, getting thinner by eating more fiber helps keep you in a good mood . First, because in plants, there are also vitamins (B, C ...) that act on the state of stress. Second, high-fiber foods are also the ones that avoid the highs and lows of blood sugar levels, a yo-yo that usually causes fatigue.

To know

30 g is the amount of fiber that should be eaten per day, while it often caps 15 g. To win your fiber quota easily, just swap
some foods. For this, help yourself from the table below ...

12 hours is the soaking time necessary for legumes (in 3 volumes of water) to soften their fibers and make them more digestible.

Read the label

l "Fiber Source" means that there is at least 3 g of fiber / 100 g.
"Rich in fiber" means that there is at least 6 g of fiber / 100 g.