Your body responds to weight loss in different ways during the HCG Diet. One of these is the not so very welcoming bathroom trouble- constipation. How to prevent constipation? Eat more fibers on the HCG Diet! Your body needs fiber for a lot of reasons. Fibers are heart-healthy, can help you lose weight, they keep you regular, and they’re great for your gut.
Fiber is a carbohydrate that your body can’t digest. They cannot be broken down into sugar molecules, unlike most carbohydrates. Instead, fibers will pass through your body undigested. However, on its journey, fiber does a lot of work. Fiber comes in two categories, both of which are beneficial to health.
Soluble fiber vs insoluble fiber
· Soluble fiber– they dissolve in water to form a viscous, gel-like substance that can help slow down how fast your stomach releases foods into your gut. Soluble fiber can help you lose belly fat and prevent belly fat gain. A 10-gram increase in your daily soluble fiber intake can lower your risk from gaining belly fat up to 3.7%. Sources of soluble fiber are sweet potatoes, flaxseeds and fruits like oranges and apricot. Other sources are grains like oatmeal, legumes and Brussels sprouts. Soluble fiber can help promote weight loss by:
o Regulating the hormone involved in appetite control by slowing down the movement of foods through your digestive tract
o Reducing the level of hunger hormones produced by the body
o Increasing the production of the hormone that makes you feel full
· Insoluble fiber– they do not dissolve in water, therefore, speeds up the passage of foods through the digestive system. Insoluble fiber helps maintain regularity and prevent constipation. It also increases the fecal bulk making it easier for the stools to pass. Foods with insoluble fiber are brown rice, whole wheat bread, cucumber, legumes, tomatoes and carrots.
The benefits of high fiber foods on the HCG Diet
Fiber has many documented health benefits.
1. You’ll lose weight
Fiber-rich food will help you shed a significant amount of weight. They will not only fill you up faster but will also keep you satisfied longer. The fiber in the foods that you are eating will prevent your body from absorbing some calories in the foods. It binds faster with sugar and fat molecules as they travel in your gastrointestinal tract reducing the number of calories you actually get.
2. Prevents constipation
Not getting your daily intake of fiber during the HCG Diet leads to constipation. A lot of dieters are complaining about being constipated during the HCG Diet and there is a correlation between the two. In fact, constipation is listed as one of the worst side effects of the HCG Diet. High fiber foods help relieve and prevent constipation. Expert recommends a gradual increase in fiber can be helpful than a sudden increase because fibers absorb water.
3. Promotes better digestions
Fiber-rich foods promote better digestion by increasing stool bulk and regularity. Softer, bulkier stools are easier to pass making it more comfortable for you. It also helps maintain colorectal health.
4. Regulates blood sugar
Increased fiber intake can reduce blood glucose level because the carbohydrate is not broken down by the body. The fiber in your fruit options like apple does not affect on your blood glucose level. Fiber is a good thing whether you are on or off the protocol. Eating too little fiber can make it tough for you to control your blood sugar level. Start adding more fibers into your diet now by eating whole grain products, vegetables, legumes and fruits with skin on.
5. Prevent heart disease
High fiber intake has been linked to a lower risk of heart disease. For every gram of fiber consumed each day, your risk of having heart disease is dropped by 9% due to the fibers ability to sop up excess cholesterol in your body and excrete it from your body so it won’t clog your arteries.
6. Healthier gut bacteria
Good gut bacteria helps lower systemic inflammation that is linked to obesity and nearly every major chronic health problems that feed on fermented fiber in your gastrointestinal tract. Higher fiber-diet increases the number of healthier gut bacteria. Skimping on fiber shifts the population of the bacteria which increases inflammation in the body.
7. Reduce cancer
Fiber-rich foods have anti-cancer effects. Studies have shown that every 10 grams of fiber consumed each day your risk of developing colorectal cancer and breast cancer is reduced by 5% to 10%.
8. Maintains a healthier weight over time
Consuming fiber-rich foods can help you avoid putting back the weight that you’ve lost. Those who get more fibers into their diet tends to be leaner compared to those who do not.
9. Have healthier bones
Leeks, asparagus, wheat, oats and soybeans are soluble fiber dubbed as prebiotics that helps increase the bioavailability of minerals like calcium which may help maintain bone density.
10. Cleanses your body
Fiber-rich foods naturally scrub and promotes the elimination of toxins in your gastrointestinal tract. They soak up harmful chemicals like unhealthy fats and excess estrogen before they can be absorbed by your body. Insoluble fibers limit the time harmful compounds stay in your G.I tract by eliminating them quickly from your system.
List of high fiber foods on the HCG Diet
Fiber-rich HCG Diet fruits
ü Apples
ü Oranges
ü Strawberries
ü Raspberries
Fiber-rich HCG Diet vegetables
ü Broccoli
ü Cucumber
ü Carrots
ü Swiss chard
ü Spinach
ü Beet greens
ü Artichokes
Fiber-rich grains
ü Whole grain bread
ü Whole wheat
ü Barley
Fiber-rich nuts
ü Almonds
ü Pistachio
ü Sunflower seed
ü Pumpkin seed
The minimum requirements of fiber on the HCG Diet
Consume an adequate intake of fiber each day
Male:
Ages 19 to 50- 38 grams of fiber
Ages 50 and above- 30 grams of fiber
Female:
Ages 19 to 50- 21 grams of fiber
Ages 50 and above- 28 grams of fiber
Your calorie needs
To calculate for your fiber requirement you must determine your calorie needs. The guidelines are based on your age, activity level, size, and health status.
ü Active women: 2000 to 2400 calories a day
ü Moderate active women: 1800 to 2200 calories a day
ü Sedentary women: 1600 to 2000 calories a day
ü Active men: 2400 to 3000 calories a day
ü Moderate active men: 2200 to 2800 calories a day
ü Sedentary men: 2000 to 2600 calories a day
Your fiber requirements
To know your fiber requirement, determine your calorie need per day. Studies have reported both adults and children should at 14 grams of fibers for every 1000 calories. SO, if your calorie need is 2000, your fiber requirement is 28 grams.
