In today’s world, people trying so many diet plans for quick weight loss. Some are effective in weight loss, or some are just a rumor. But, believe that you can lose a minimum of five kg of weight in one month. People are trying so many things for weight loss, but sometimes it also fires back because of a lack of knowledge. So many diets are fetching attention like the keto diet, wagon diet, carb cycle, and Ommiad diets. Don’t worry; one less popular food is beneficial in weight loss that is F-Factor Diet. F-Factor Diet is not a diet plan; instead, it is a lifestyle where we use to eat high fiber along with carbs and protein.
F-Factor Diet is not only managed weight along with that it controls your cholesterol level, controls blood glucose level, and keep you energetic with maintaining good health. F-Factor-Diet encourages consuming more than 35 grams of fiber daily. It effectively reduces your body fat percentage along with the body weight, and you’re belly-fat. Before knowing F-Factor Diet, all need to know about fibers that play a vital role in weight management.
Role and importance of fiber in our diet
According to US guidelines, all women need about 25 grams of fiber daily. Therefore all men should take about 38 grams of fiber daily. Many types of research show that fiber plays a vital role in balancing the health, and your overall health depends upon how much grains you consume daily. Fibers mostly found in whole plants, which helps in digestion and reduces the risk of many chronic diseases. It is mainly of two types as soluble fiber and insoluble fibers. It is recommended that 25 to 40 grams of fiber are necessary for every man and woman.
There are different types of fibers found in the food, but all do not carry health benefits as most have some advantages. It promotes the production of good bacteria in the intestine as some fibers are reached there undigested. The body cannot digest all the grains, then good bacteria present in the gut do the job and try to understand it. Fibers use extra calories in the digestion process as it promotes weight loss if consumed in adequate quantity. Fibers can soak excess water in the intestine lowers the stomach bloating and aches.
Soluble And Insoluble Fibers With Example
Soluble fibers can reduce cholesterol level, and it depends upon the solubility. Studies also indicate that fibers also lowers the risk of heart diseases. Helps in reliving blood glucose level and fight constipation effectively. The texture is mainly a type of carbohydrate that cannot be digested by the body. As most of the carbs are absorbed in the body and broke down into the sugar molecules. It is passing in the body undigested as it is helping to keep in hunger and blood sugar in control.
Food was abundant in soluble fiber, which dissolves in water like oatmeal, nuts, lentils, and apples. Insoluble grains like brown rice, legumes, carrots, and tomatoes cannot dissolve in the water quickly. Both types of fibers can lower blood glucose levels and cholesterol. For those who have a problem with stool and suffering from constipation, these types of fibers promote digestion. It is sometimes not easily digestible, keeps the stomach full for a long-time period, and takes more calories to digest. Promotes weight loss and nourishes your skin.
How the F-Factor Diet works
- In this diet plan all, you need to elevate the fiber intake along with three different levels.
- In the first level, you need to eat a minimum of 35 grams of fiber daily.
- In the second stage must consume at least 70 grams of pure grains.
- In the third level, your fiber intake level must be a minimum of 120 grams a day.
Food to take during F-Factor Diet
- Must include all types of beans in your diet for maximum fiber intake.
- Along with beans, eggs, and lean meat is also very useful in this lifestyle.
- Vegetables like carrot, broccoli, cauliflower, and nuts are essential foodstuffs.
- High fiber fruits like apple, orange, pineapple, and blueberry are the best options.
- Some dry fruits like strawberries, avocadoes, and nuts are top choices.
Some Health Benefits Of Dietary Fiber
Internal system- Food fiber increases digestion and making better stool movement to pass quickly. It also works in gastrointestinal diseases as lower gastric acid in the body.
Diabetes- Fiber can lower the risk of type two diabetes as soak sugar content from the body and lower blood glucose levels.
Cancer- high fiber intake can help prevent common digestive diseases, including the mouth.
Skin health-fibers flush out toxins from the body and helps in nourishing skin and its appearance.
Heart health- eating a high fiber diet can improve cholesterol level as reduces bad cholesterol from the body. Lower blood pressure mitigate several types of inflammation.
Fiber stays longer in the stomach longer than the other foods that make the stomach full for a more extended period. It promotes fat burning by speeding metabolism rate and usually takes more calories to digest.
The Bottom Line About The Importance Of Fibers
People who fail to eat a complete diet which contains all the essential micro and macronutrients and generally ignores fibers. People mostly focus on protein, fats, and carbohydrates, but no one cares about the most critical threads which help in digestion of these nutrients. People who fail to meet the daily fiber intake may suffer from severe digestive issues and unable to control blood glucose levels in the body.