High Fiber Low Fat Diet - low fat italian dishes restaurants

Women need between 21 and 25 grams of fiber per day, and men should aim to consume up to 35 grams of fiber.
As the name suggests, a high-fiber low-fat diet can promote a low-fat diet.
The source of fiber fat.
This diet can control your weight or prevent major health risks.
The first person to realize the importance of fiber in their daily diet was an Irish surgeon named Dennis Parsons Burkett.
His book "Don't forget the fiber in your diet", published in 1979, is the best in the world --seller.
Later, on 1980, Audrey Aiden published the F-
Plan according to Burkett's work.
While Burkitt's book suggests eating as a way of eating, Eyton promotes it as a solution to lose weight.
Later in 2006, she proposed a revised version of the diet plan called "f2 diet", claiming that it is better than F-Plan diet.
A high-fiber low-fat diet promoted by fitness experts and nutritionists is essential for those who want to follow a healthy lifestyle and those who want to prevent obesity.
This is especially beneficial for those with diseases such as high blood pressure, high cholesterol and diabetes.
This is why a diet rich in dietary fiber is so beneficial.
According to the goal of the diet, the diet plan will be different.
A low-fat, high-fiber diet is not only a healthy diet plan, but can also be used to lose weight.
It is helpful for people with type 2 diabetes, diverticul compartment inflammation, menopause symptoms, and helps prevent Parkinson's disease and colon cancer.
Therefore, it is always recommended to consult a dietitian.
He/shexa0Will be able to design a personalized diet plan according to your requirements.
Let's talk about how to use the diet plan as a way to eat.
Add low when following this diet plan
The source of fat fiber in your daily diet.
Add a variety of soup and juice.
Only black tea and green tea.
Besides, you should drink a lot of water.
To avoid constipation, drink at least eight glasses of water a day.
Fiber is found in vegetables, fruits, beans, nuts, seeds and other plant foods.
Unlike other nutrients, the fiber cannot provide the body with energy or break down into glucose, but only through the digestive tract.
This makes your stool bigger and easier to pass through.
Eating fiber will also make you feel full for a long time, thus reducing your appetite.
Basically what happens is that it takes your brain almost 20 minutes to realize that your stomach is full.
Fiber food takes a long time to chew.
This increases your meal time and gives the body time to know it's full, reducing your chances of overeatingeating.
There are two types of fiber.
Soluble and not dissolved.
Soluble fiber (present in nuts, seeds, beans, oatmeal, beans, berries, barley, etc ).
) Dissolve in water and form a gel that helps slow down the digestion process.
This effect helps to lower cholesterol and maintain a balance of blood sugar levels.
Dissoluble fiber (found in leafy vegetables, whole wheat, corn, flax seeds, etc ).
) Not soluble in water.
This fiber is not digested in our intestines.
It makes your stool bigger, which is especially helpful for people with constipation and diarrhea.
Good source of fatxa0Milk and dairy products, seafood, nuts, olives and flax seeds should be eaten every day.
Trans fat or saturated fat foods like red meat
Fried foods, biscuits, cakes and pastries should be avoided.
Contrary to what is widely believed, fat is as necessary to the body as other nutrients.
You need to consume fat to have a thin body, a healthy heart and liver, shiny hair and beautiful skin.
They will lubricate your joints and reverse them.
Aging agent to prevent loss of body temperature and transport fat soluble vitamins to help you sharpen your brain.
So why is the reputation of fat so bad?
Although a small amount of fat is necessary for the normal functioning of the body, a large intake of fat can lead to major health problems such as obesity, cardiovascular diseases, colon cancer, etc.
A gram of fat contains almost 9 calories, so it should be eaten wisely in order to avoid health risks.
Who should not follow this diet?
1 cup of chickpeas, 2 slices of whole wheat bread and 1 cup of low bread
A vegetable salad with a cup of pasta and an ounce. âx99¦ 1 oz. âx99¦ 1 oz.
Beef/pork, rice, 1 ounce.
Green salad, 1 ounce. Apple Oat-
Two whole cups-
Preheat the oven to 325 degrees F.
Peel, cut and chop green apples on one side.
Mix flour, white flour, cinnamon, baking soda, nutmeg and oatmeal in a large bowl.
Stir well.
Then add apple juice, water and chopped apples into the mixture to make a thick batter.
Oil the muffin pan with olive oil, pour the batter into the groove, bake for about 30 minutes and heat it.
This is probably a good choice for breakfast.
"Recipe for cups "-
Preheat the oven to 400 degrees F.
Mix the tomatoes, cumin and beans together with a blender and stir well.
Saut travel©Put this mixture aside in the pan.
Add cheese, stir well and put it aside.
Take out part of the center of the sandwich bread and add the mixture.
Repeat all the sandwiches and bread.
Bake the bread in the oven for about 5 minutes.
Hot Salsa for lunch. âx99¦ 6-
Steamed sofa, put aside.
Put beans and bay leaves into the pan and add some water to bring to a boil.
Reduce calories by adding garlic, pepper, cumin and oregano.
Cook until the beans soften and add baking soda and salt.
Stir well, mix well, dinner served with cooked black beans steamed beans.
When you start this diet, don't take too much fiber or reduce fat completely.
In addition, it is important to add other nutrients to your diet.
The body needs a well.
A balanced diet, regular exercise, adequate sleep, and overall health.
It will not only make you healthy, it will also benefit your mental and emotional health.
This is only for the purpose of providing information and is not an attempt to replace the advice provided by experts on this subject.
Please consult a dietitian/nutritionist before following any diet.