Constipation during weight loss is probably due to not paying attention to the role of a key nutrient-fiber.

People who lose weight pay great attention to eating, and often talk about protein, carbohydrate and fat ratio. Because they know that "losing weight is the process of calorie intake and calorie consumption", they regard these three energy-supplying nutrients as extremely important. However, they often ignore or even misunderstand the existence of another nutrient, which is crucial to the weight loss process: fiber.

Fiber often refers to dietary fiber, including soluble dietary fiber and insoluble dietary fiber, which can neither be digested and absorbed by gastrointestinal tract nor produce energy. Therefore, it was once considered as a "non-nutritive substance" and has not been paid enough attention for a long time.

However, with the in-depth development of nutrition, people have gradually discovered that dietary fiber is actually very important, such as treating constipation, detoxifying, lowering blood cholesterol and triglycerides, and controlling weight, etc. Therefore, it is recognized as the seventh type of nutrient by the nutrition community, and it is juxtaposed with the traditional six types of nutrients-protein, fat, carbohydrates, vitamins, minerals and water.

How much fiber should I eat?

Generally speaking, an adult should consume about 25-30 grams of fiber every day.

Children, the elderly and people with poor gastrointestinal function should reduce the amount moderately and control it at about 18 grams per day.

But in any case, it is best not to exceed 50 grams a day, otherwise it will easily affect the gastrointestinal function and easily cause flatulence and belching.

If you don't eat the right amount, there are only two kinds. First, you think that there are not many calories in fiber to increase satiety and reduce calorie intake; The second is that fiber is not important, and it doesn't matter whether you eat it or not. In the end, you didn't eat enough.

The former will make you eat more, because eating vegetables to satisfy your hunger will always make you feel underfed, and your brain and body are very resourceful. In the long run, your body will only want to eat more. Not only that, but also easy to flatulence and burp, and public places are easy to affect the image ~

The harm of the latter is mostly constipation. The importance of constipation for weight loss is self-evident.