Dietary fiber is the part of food that is neither digested nor absorbed by our bodies because we lack the enzymes needed for digestion.

Fiber is a complex mixture of substances of different nature such as cellulose, hemicellulose, pectins, gums, mucilages, alginates, resistant starch and lignin, among others.

It remains paradoxical that fiber, a substance that has been underrated for years now occupies a prominent place in our diet.

However, the results of numerous scientific studies demonstrate its indisputable role in the regulation of intestinal function and are essential in any healthy balanced diet.

These recommendations have the dual purpose of providing you a strong and take care of your hair weight.

To start the day. Biotin and protein ingested, main components of the hair.

Breakfast 1. Wheat tortilla with a slice of low fat cheese, two eggs and half a cup of mango juice.

Breakfast 2. A cup of oatmeal with low fat milk with a small portion of nuts and dried apricots ½ cup orange juice.

Breakfast 3. One cup low-fat yogurt with ½ cup peach or cantaloupe and ½ cup of muesli (granola) low in fat.

At noon. Iron promotes hair growth and vitamin C in peppers and lemon helps the absorption of minerals.

Lunch 1. Roast beef or turkey sandwich (3 ounces) into whole-wheat toast with a slice of low fat cheese and half an avocado.

Lunch 2. Breast of grilled chicken (3 ounces), a small baked sweet potato, lettuce, red peppers, chick peas (½ cup each) with olive oil and a tablespoon of lemon game.

Something light. Snacks that most benefit your hair are herbs, dark chocolate and berries which contain antioxidants that renew the cells in the scalp.

Snack 1. Sliced tomatoes with a tablespoon of dried basil and grated Parmesan cheese.

Snack 2. ½ cup unsalted edamame sprinkled with chili powder.

Snack 3. An ounce of dark chocolate and ½ cup of raspberries.

Snack 4. Middle pita with two tablespoons of tahini sauce.

At night. End the day with foods rich in protein, but be careful to limit your intake of saturated fat, choose lean cuts or opt for seafood.

Dinner 1. 2 ½ cups vegetable chili: red beans, carrots, potatoes, peas and tomatoes (½ cup each).

Dinner 2. 6 ounces of salmon or grilled steak, spinach salad with orange slices, 1 ounce of goat cheese, pumpkin seeds and raisins (a handful of both), a tablespoon of olive oil and lemon juice.

For the sake of success in dieting, a person could swallow and do all the suggestions for diet. In fact, there were suggestions that it should be avoided when dieting. What?

Drank 8 glasses of water per day
Indeed, the body needs hydration, but this does not mean that the body needs 8 glasses of water per day. If your urine is not yellow, or clear enough, then your body is getting enough water intake. If its yellow color, it is advisable to add 1-2 glasses of water per day. When the body is adapted to add more liquid, just add another.

Avoid juice
There is a big difference between the pure juice and juice bottles whose contents mostly sugar water plus a little fruit juice. Yes, fruit juice does contain taste too sweet, but the 6 ounces of pure juice has vitamins and antioxidants which is equivalent to the original fruit. Pure pomegranate juice is easier than eating the fruit. As long as you drink 100 percent pure juice, fruit juice original, then you are allowed to drink at least 6 to 8 ounces of fruit juice per day. If you want to reduce calories and carbohydrates, you can choose a special bottled juice with sugar content and calories are reduced.

Can not eat after 7 pm
Rules can not eat before bedtime is intended for those who are often snacking at night. If you’ve just come home from work at midnight, while the stomach is grumbling because they have not charged since the day, is fine to fill the stomach. Remains calorie calories, any hour you consume. However, try to keep your meal light. Because your digestive must work extra hard if you have / create large quantities of food at night when you should rest.

Eating dessert is one bite
If you really want to eat chocolate or desserts, to sacrifice one of your main your food. Because after all, the calories will be added all the same, then remove one of your intake to compensate, whether it be at the expense of bread or other appetizers.