Fiber and multivitamins: Safe aids to weight loss
**Fiber is the best supplementary food for weight loss.**
In the previous article, we mentioned the benefits of cellulose to the human body. For those trying to lose weight, cellulose can expand in volume by absorbing water. In addition, cellulose slows down the time it takes for food to empty from the stomach, thus delaying the onset of hunger.
However, many people may complain that they don't know which foods to eat to get enough fiber. Since high-fiber foods are often coarser and harder to eat, most people might prefer to take tablets or capsules, which are faster and more convenient. However, when taking these fiber supplements, they must be taken before meals, along with a glass of water (about 300ml), and after about 15 minutes, before eating.
It is particularly important to note that people with gastritis or gastric ulcers should not take fiber tablets on an empty stomach, especially products rich in insoluble fiber. Therefore, people with sensitive stomachs may prefer products with more soluble fiber (such as konjac).
Many commercially available fiber products do not list dosages, and savvy consumers should avoid buying these products to protect their rights. Generally, it's advisable to consume about 3-5 grams of fiber before each meal; of course, you can also obtain the same amount of fiber from natural foods.
Finally, it's important to remind you that while fiber is beneficial to health, consuming more than 30 grams per day can affect the absorption of many nutrients such as calcium and iron. This is something that people who want to use fiber to aid in weight loss should be careful about.
**Supplementing with appropriate amounts of multivitamins can help you lose weight more healthily.**
During weight loss, it's easy to overlook vitamin and mineral intake while reducing calorie consumption, especially when daily calorie intake is less than 1200 kcal. Neglecting a balanced intake of nutrients is difficult to avoid. To ensure the body doesn't become deficient in nutrients, it's essential to consume a multivitamin at a concentration equal to the RDA (Recommended Daily Allowance) to supplement any missing nutrients. The best time to consume it is after breakfast each day.
**■Body Purification and Reconstruction**
Sometimes, obesity is related to excessive accumulation of toxins in the body. The following body constitution diagnostic chart can help you determine your obesity level and whether it's a result of poor metabolic detoxification function accumulated over a long period.
***Physical Constitution Diagnosis Form***
Do you easily get pimples, or do small spots appear on your skin for no apparent reason, sometimes itchy or even painful? When you go to the hospital for a diagnosis, the doctor will most likely say it's a skin allergy and prescribe some ointment, but no matter how you apply it, it seems to be almost gone. Even if it gets better, it seems to come back as soon as you stop taking the medication?
Do you often suffer from constipation? Or do your stools smell bad?
Do you occasionally have bad breath?
Do you still feel tired no matter how much you sleep?
Are you someone who doesn't drink much water or urinate/defecate frequently?
• Women with irregular menstrual cycles are prone to having cold hands and feet?
• When there is a wound or bruise on the body, it is not easy to heal (generally the recovery time is within 1 week)?
If you answered "yes" to more than two of the above questions, you may have a constitution where toxins accumulate in your body and are difficult to eliminate, leading to poor metabolism and difficulty losing weight. For people with this constitution, you must first reduce your protein intake, and then consume at least 4-5 servings of vegetables daily. Your daily fiber intake should not be less than 25 grams, and you must drink at least 8 glasses of water every day.
Yogurt can inhibit the growth of harmful bacteria in the body. Consuming 4 to 6 billion Lactobacillus acidophilus and 2 to 4 billion Bifidobacterium bifidum (which can be found on the product label) daily can strengthen gastrointestinal function and enhance the intestines' ability to excrete waste.
Natural enzymes aid in metabolism. Foods richest in natural enzymes include pineapple, papaya, wheatgrass, and some fermented beans and grains. However, enzymes are sensitive to heat and may be destroyed if heated above 45°C. Therefore, foods rich in enzymes should not be heated.
In addition, free radicals are one of the main sources of toxins in the body. Using natural foods rich in antioxidants, such as alfalfa sprouts, water spinach, tomatoes, and wheatgrass, to eliminate free radicals is certainly the most effective and cost-efficient method. However, supplementing with products high in antioxidants, such as grape seed extract or pine bark extract, is also an option. However, these products are often quite expensive, so remember to consider your budget before purchasing. Alternatively, you can increase your intake of fruits and vegetables, choosing pesticide-free organic produce to eat raw, which can also achieve excellent results.
If you diligently perform the body purification process, you should see noticeable improvements in your physical condition after approximately 3 to 6 months. If you are prone to fatigue or frequent colds, you should consider a constitution rebuilding plan-consume American ginseng (Panax notoginseng) three times a week, about 4 to 5 thin slices steeped in hot water; or take royal jelly, propolis, or other bee-derived tonics; in addition, spirulina, wheat germ, lecithin, and yeast powder are also excellent supplements for strengthening your constitution.
If you can do a good job of "Body Clean & Rebuild" as described above, your weight loss results will definitely be greatly enhanced. Moreover, as your physical condition improves, you can also reduce the chance of regaining weight.