Aids for weight loss part 2: foods with fiber

I am writing a series of simple and understandable articles to explain which are the most common but also harmless to health aids to weight loss, which we can use in the diet as aids to lose weight, but which alone, without an appropriate calorie deficit, do not they can make us lose weight. In short: help to lose weight yes, miracles no.
In the first part of this journey, I talked about the main healthy fat burning foods, and how to implement them in your diet without having any health problems. It is always better to look for natural alternatives to burn more , rather than losing money in some mix via the internet, because we also risk losing health.
If you want to read the part about fat burners, read article one:
Aids to lose weight part 1, fat burners to lose weight.

In this other article, however, we will talk about fiber-based foods or supplements: because fiber, you will say.
Well, fibers help weight loss in different ways, but two are the main ones:
– they reduce the assimilation of calories and fats (attention: they also reduce the assimilation of other nutrients. We will then see how far to eat fiber in order not to have food shortages )

– they increase the sense of satiety and slow down digestion times
At the same time, foods rich in fiber are not completely absorbed at the caloric level, but in theory they provide about one and a half calories per gram against 4 of a gram of carbohydrates.
This means that if we eat high-fiber carbohydrates such as bran and green leafy vegetables, some of the calories that compose them will not be absorbed.
Finally, foods with fiber nourish our bacterial flora, promoting weight loss.
There are also fiber supplements such as psyllium, liquid fiber and glucomannan . These should be taken in the morning or before main meals, but there are contraindications for those with gastrointestinal diseases, so my advice is to talk to your doctor. In practice, then, how can we use fiber to lose weight?
First of all, we can healthily increase our fiber share up to 30g per day.
For example,eating two to three portions of green leafy vegetables with each meal , or two portions of cooked vegetables and a large portion of salad. We can then take a glucomannan supplement after talking to our doctor. Finally, we can eat grains such as oats and pseudocereals such as quinoa and buckwheat, and increase the share of legumes.
Among fruit, the best alternatives from the point of view of fibers are apples, pears, grapefruits and in general citrus fruits, bananas, red fruits, plums.