Bulk Up To Get Lean
Apr 21st, 2009 by Jim
The average American adult gains one to two pounds each year. This is especially true if you are over 50! But new research in the Journal of Nutrition suggests a way to prevent this weight gain or even encourage weight loss-without dieting.
[Too good to be true, but it's a fact! Strawberries are delicious and help you lose weight.]
The Secret: Eat More Fiber
Researchers at Brigham Young university followed the eating habits of 252 middle aged women for nearly two years and found that those who increased their fiber intake lost the most weight. Those who decreased their fiber generally gained weight. The Scientists boiled down their findings into a single weight loss formula – boosting fiber by 8 grams for every 1000 calories consumed, results in losing about 5 pounds. This is without consciously counting calories or portions.
While it helps you feel full because of it’s bulk it has virtually no calories and passes through the digestive track helping to keep the colon clean and healthy. So you can eat more without getting fat.
If you fill up on high fiber, you crowd out less healthy foods ( highly processed starches, fats and sugary treats). Try it for yourself. If you are consuming 2000 calories a day aim to increase your fiber by 16 grams. These four food will get you started and help you feel fuller longer:
- Rasberries 1 cup = 8 grams of fiber. Toss these in a cup on fat free yogurt for a great snack.
- Chickpeas 3/4 cup = 8 grams Toss these in a salad of arugula, roasted red peppers, tuna and artichokes for a quick Italian antipasto salad.
- Strawberries 1 cup =3 grams Chop them up and sprinkle with splenda or brown sugar and serve over angel food cake with a touch of fat free reddi-whip.
- Green Beans 1 cup = 4 grams fiber Cook frozen whole beans in the microwave then toss with a 1/4 cup of blue cheese and 1/4 cup of Walnuts.
These are just a few of the hundreds of foods you can enjoy that won’t pack on the pounds. Start reading labels for fiber grams or look non labeled foods up on www.Nutritiondata.com
Strawberries from clairity
I’m really excited you didn’t include food like oatmeal or shredded wheat.
People have been programmed over the years when they hear “fiber” they reach for cereal grains