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Fiber: The New Fat Fighter

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The 7-Day No-Hunger Diet

Whether your goal is to slim down or to stay healthy, eating more fiber is crucial. If your diet is low in fiber (meaning you don't eat a lot of fruits, veggies, beans, nuts, and whole grains), start by adding one or two of the options below each day, says Martha Gooldy Garcia, RD, a dietitian in Fort Collins, Colorado, who developed this eating plan for FITNESS. If you experience any unpleasant side effects, such as gas or bloating, let your body adjust before adding more. "Be sure to drink plenty of water and stay active," suggests Garcia.

Breakfast Lunch Snack Dinner
Day 1 Eat a bowl of high-fiber cereal. Add fruit, such as kiwi, cherries or dried figs, to your salad. Munch on popcorn instead of potato chips. Toss sliced peppers and diced broccoli into your spaghetti sauce.
Day 2 Make toast with whole-grain bread instead of white. Swap your taco for a bean burrito. Whip up trail mix using high-fiber cereal, nuts and dried fruit. Put the peeler away: Mashed potatoes taste great with the skins on.
Day 3 Have a blueberry bran muffin instead of a bagel. Eat brown rice with your Chinese takeout. Dip baby carrots and snap peas in hummus. Use barley to make “pasta” salad.
Day 4 Make oatmeal with cinnamon, raisins, brown sugar and skim milk. Try a wrap with a whole wheat tortilla instead of your usual sandwich. Order a fresh or frozen fruit smoothie. Stir canned pumpkin into your favorite vegetable stew recipe.
Day 5 Toss a handful of blueberries onto your cereal. Put black beans or chickpeas in your salad. Dip soy chips into low-fat bean dip. Make soup. Cook broccoli in chicken broth until tender, and puree.
Day 6 Sit down to whole wheat frozen waffles. Instead of pepperoni pizza, have a whole wheat veggie slice. Munch on apple slices topped with almond butter. Serve a stir-fry with soba noodles (they’re made with buckwheat).
Day 7 Skip the juice and eat an orange with your morning meal. Fill up on minestrone, lentil or split-pea soup. Top whole-grain crackers with salsa. Instead of rice, try quinoa, a nutty-tasting, high-fiber grain.

 

 

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kbesk wrote:

Very HELPFUL. Thank you!

3/20/2013 01:21:49 AM Report Abuse
anonymous wrote:

The studies that claim a benefit for fiber all operate under a common theory, that humans are entirely conscious eaters who regulate appetite via stomach tension. This theory doesn't actually work. Someone eating to satiation who starts to exercise will eat more, without noticing it. When we have a cold or flu, we eat less, even if consciously, we know that we need to eat just as much. When we eat rich foods, we fill up quickly, much more quickly than stomach tension would seem to allow.

9/27/2010 11:25:10 AM Report Abuse
Paxtastic wrote:

nutrition labels say "dietary fiber" under total carbs. what does this mean?

11/12/2009 07:04:14 PM Report Abuse

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