Weight-reduction plan With Excessive Fiber

Fiber is a non-digestible carbohydrate, with very helpful properties for well being.

As a consequence of its capability to soak up and retain water, it will increase the fecal bolus and contributes to keep away from constipation, probably to stop sure tumors, to scale back ldl cholesterol and to regulate diabetes.

Entire-grain bread, pasta and rice, greens, fruits and legumes are meals that comprise fiber.

Legumes, complete grains, greens and fruits, meals wealthy in fiber.

Fiber is a non-digestible carbohydrate, very helpful for well being. As a consequence of its capability to soak up and retain water, it will increase the fecal bolus and helps to keep away from constipation, probably to stop sure tumors, to scale back ldl cholesterol and to regulate diabetes.

The really helpful every day quantity of fiber within the weight-reduction plan is 20 to 35 grams. To attain this consumption ought to improve the quantity of fruits, greens and cereals.

The greens that present the best quantity of fiber are cooked tender greens, comparable to asparagus, beets, mushrooms, artichokes, inexperienced beans and pumpkin.

The fruits richest in fiber are apples, bananas, peaches, pears and plums. Legumes and cereals even have a considerable amount of fiber of their composition.

 

Breakfast You may select between:

1. espresso with milk and sugar, complete wheat bread with oil and tomato and laxative fruit or pure orange juice with pulp.
2. Milk with complete grain cereals, pastries and jam, laxative fruit or recent orange juice with pulp.
Snack You may select between:
1. espresso with milk or pure yogurt and sugar and laxative fruit or pure orange juice with pulp.
pure orange juice with pulp.
2. Laxative fruit or pure juice with pulp and sandwich on complete wheat bread with cooked ham.
of cooked ham.

MONDAY

Lunch
Chickpeas w/barbecue. Grilled veal steak w/ salad. Yogurt.
Dinner Spinach with carrots. Potato omelet. Laxative fruit.

TUESDAY

Lunch
White beans. Monkfish in sauce. Laxative fruit.
Dinner Swiss chard. Pasties w/ salad. Pear in syrup.

WEDNESDAY

Lunch
Cauliflower w/ potato. Escalope w/greens. Fruit smoothie.
Dinner Pumpkin cream. Anchovies w/ salad. Laxative fruit.
THURSDAY
Lunch
Combined salad. Roast rooster w/ french fries. Laxative fruit.
Dinner Beans with ham. Croquettes and fried meals w/ tomato salad. Curd.

FRIDAY

Lunch
Swiss chard. Hake in cider. Pear compote.
Dinner Cream of peas. Ham and cheese sandwich. Laxative fruit.

SATURDAY

Lunch
Vegetable panache. Grilled breast with peppers. Laxative fruit.
Dinner Illustrated salad. Sea bass w/boiled potatoes. Macedonia pure.

SUNDAY

Lunch
Vegetable stew. Spherical steak w/salad. Fruit yogurt.
Dinner Inexperienced beans. Rooster terrine w/ tomato. Laxative fruit.