You already know that cutting is the result of a combination of proper nutrition and intense workouts. It is however useful to specify that certain foods have a particularly positive impact on fat loss: foods rich in fiber!
What is a fiber?
Fiber is a complex carbohydrate that cannot be digested and which causes satiety while providing the body with numerous benefits.
There are 2 types of fiber: soluble and insoluble.
Soluble fibers dissolve in water, forming a gel in the stomach. This substance slows down digestion.
Oatmeal, seeds, beans, lentils and fruits contain this source of fiber.
Insoluble fiber have the opposite effect, binding water and having high swelling power. They stimulate the movements of the digestive tract (peristalsis). Foods made up of this form of fiber are wheat, vegetables, fruits, bread and cereals.
The action of fibers on fats and sugar
Fiber doesn’t just aid weight loss. Research has shown that incorporating (soluble) fiber into your daily life can prevent cardiovascular problems and lower cholesterol. In fact, fiber influences the rate of absorption of lipids, reducing the amount of fat present in the blood.
The beneficial aspect of fibers also comes from their ability to reduce blood glucose levels. The only time of day it’s best to avoid fiber is after a workout. Indeed, carbohydrates and proteins must be assimilated quickly to stimulate muscle anabolism and optimize recovery.
The fibre/protein combination for cutting
The protein takes time to digest, producing a thermogenic effect. When protein is assimilated, it produces a nitrogenous waste product. A positive nitrogen balance is essential for maintaining muscle mass while losing fat. However, it is preferable to avoid consuming proteins alone, which slow down intestinal transit. Adding fiber-rich foods to your protein rations is the best thing you can do. This protein/fiber synergy promotes maximum digestion and assimilation of nutrients while limiting the feeling of hunger.
How much fiber?
Now that you know the benefits of fibre, how much should you consume daily? Recommendations for adults are at least 25 grams of dietary fiber per day for normal function. Many elements indicate that higher intakes are beneficial for health: reduced risk of heart disease, diabetes and weight loss.