Lose 3 kg in 15 days with the fiber diet –

Even knowing that a low-fiber diet puts curves at risk, few people reach the minimum daily dose of 25 grams recommended by the Ministry of Health. That’s what a recent survey by the Lindberg International Institute showed with 500 Brazilians from different regions of the country. And you, do you consume a sufficient amount of these substances to better control hunger and get rid of fat? To find out, answer these three questions: do you leave the table satisfied, but then feel hungry again? Turns and moves your intestine gets lazy? Does your organism retain liquid easily? If you answered yes to any of them, it is a sign that you, like most Brazilians, you need to put more vegetables, legumes, whole grains and other fiber-rich foods on your plate. They guarantee more voluminous and less caloric meals, avoiding extra kilos without major sacrifices at the table..

But that’s just the beginning: Fiber can help you achieve a leaner body in many ways. “They make the body work better as a whole and, consequently, stop accumulating excesses around the waist”, says Andréa Santa Rosa Garcia, a nutritionist from Rio de Janeiro who guided Juliana Paes to change white rice to brown rice, as well as to add other grains ( lentils, chickpeas) and cereals (quinoa, oat bran) in the diet, to dry the last kilos left over from pregnancy.

See also: foods that clean, deflate and slim the waist

At the request of , Andréa prepared the menu that you can find below – she suggests balanced meals with all the nutrients important to the body, which includes ideal doses of fiber. But, to get the expected result, also pay attention to water (drink at least 2 liters a day). “Consumption of liquids is important to hydrate the fibers. Otherwise, they increase gas production and dry out the intestine, compromising weight loss.”

thin and healthy
Fiber helps you lose and maintain weight, as well as other health benefits. Several studies associate the adequate consumption of these substances with the reduction of risks of chronic diseases, including cardiovascular disease, diabetes and some types of cancer. Because they are found in natural foods (cereals, fruits, vegetables and greens), fiber consumption also enriches the diet with phytochemicals, components that also keep diseases and premature aging at bay. Still, it’s not good to abuse. “In excess, fiber impairs the absorption of vitamins and minerals”, warns Andréa. However, in the right measure, you only have good reasons to bet on these friendly substances.

More volume, less calories
Rich in vegetables, legumes, grains and whole grains, this 1200-calorie menu ensures a good dose of fiber. Thus, you lose fat without starving. Combine meals as you prefer and carry the fiber mix in a small pot to add to meals eaten away from home.