In order to achieve the desired weight, it is necessary to control the fat intake in food. Fiber and dietary fiber are important elements in a weight loss strategy because they regulate the digestive process in the body. Soluble fiber, by interacting with water, slows down the absorption of sugar into the bloodstream. A diet rich in whole grains, oat bran, flaxseeds, legumes, carrots, nuts, fruits and berries can help lower cholesterol and blood sugar levels, aiding in the weight loss process.

In addition, soluble fiber reduces hunger and promotes satiety. Insoluble fiber, in turn, speeds up the transit of food through the intestines, having a beneficial effect on the weight loss process. The human body lacks enzymes that can digest insoluble fiber, so it helps to eliminate food faster, stimulating the weight loss process. Insoluble fiber is found in wheat bran, seeds, fruit and vegetable peels.

In addition, insoluble fiber helps to reduce the risk of developing diseases of the large intestine. For successful weight loss, it is recommended to consume about 25-40 grams of fiber daily. Fiber-rich foods include black beans, bran bread, beans (12 to 15.5 grams per 100 grams of product), and raspberries, Brussels sprouts, broccoli, grapefruit, pear, apple, and carrots (5 to 9 grams per 100 grams of product).

Adding foods rich in fiber to the diet has a beneficial effect on the functioning of the body as a whole, contributing to weight loss processes.