Fiber differs from water and mineral salts; it doesn’t provide energy, but play a huge role in your life. You can experiment with the meal and create your own high fiber diet plan, basing on the daily rate of fiber (about 0.08 lb) and learning about the useful properties of it. A diet, which is rich in fiber, appeared in the eighties of the twentieth century in England. Research established the important role of fiber in the metabolic processes in the body. The main source of fiber is the meals of plant origin, such as coarse cereals, fruits and vegetables. Meals, which are rich in fiber improve metabolic processes in the body, prevents constipation, promotes the normalization of intestinal microflora, adsorbs harmful substances. Meals, which are rich in fiber, fill quickly the stomach, which contributes to the feeling of satiety and stifles hunger.

The basic principle of this diet is reducing calories and increases the meals, which are rich in fiber. All this is resulting of weight loss and good health. Here is a plan for your nice diet.

You can eat for breakfast: oatmeal with banana and cup of milk. Your lunch: vegetable soup with a slice of whole grain bread, dried apricots or raisins, and fresh tea.

Your second option of lunch: chicken breast with steamed vegetables, tea with raisins or dried apricots.

You can cook for dinner: buckwheat porridge with steamed vegetables and fruit juice with pulp (apple, orange, tomato). Try to diversify your high fiber diet plan as much as possible. This will allow you to get rid of feelings of hunger and to carry diet easier. You can eat fruits and drink mineral water during the day. Modern dieticians believe that you have to eat these products to consume the necessary amount of fiber – it is your diet plan.

• at least 3 fruit a day;
• at least 3 servings of vegetables a day;
• at least 4 servings of bread made of wheat flour, cereals, brown rice, oatmeal;
• eat beans, peas, corn or soy several times a week.

Impact of fiber is reinforced if high fiber meal (fresh fruits and vegetables, oil seeds), contains antioxidants (vitamins C and E, beta-carotene), because they protect the walls of arteries.

Do not deprive your body of high fiber meal, diversify your diet. So you do not have to worry about over weight.