These foods delayed sensation of hunger and limit the risk of overeating.

They give you a double advantage. Without any effort you eat less because you feel fuller faster and longer.

The secret of these foods is called “fiber”. But not just any fiber. There are several kinds of fibers.

Dietary fibers are substances of plant origin, indigestible, but essential for the proper functioning of the bowel.

Oats and especially oat bran is rich in soluble fiber. One cup of cooked oatmeal provides about 3 g. soluble fiber, 2 figs 1.5 g; 1 avocado average 1.3 g, 1 / 2 cup blackberries 1 g, 3 g red beans, 1 / 2 cup black beans, Pinto beans 2 g, 1 / 2 cup chickpea Lens 1 g, 1 / 2 cup Brussels sprouts 3g, 1 medium artichoke 2.2 g, 1 / 2 cup broccoli 1 g, 1 / 2 cup sweet potato 1.4 g.

To effectively block the fat and sugar surplus, it must come to consume an average of 20 to 30 g. of fiber per day. You can reach this amount by eating more whole foods in the category of cereals, fruits and vegetables.

It is important to drink plenty of water when consuming a meal high in fiber. This is to avoid obstructions in the esophagus.