The average adult gains one to two pounds each year, according to various reports. But new research in THE JOURNAL OF NUTRITION suggests a way to prevent this weight gain or even encourage weight loss WITHOUT DIETING!
THE SECRET: eat more fiber..
Is this for real? eat more fiber i say?
Well, the researchers at Brigham Young University in Utah followed the eating habits of 252 middle aged women for two years and found that those who increased their fiber intake generally lost weight. Women that decreased the fiber in their diets gained.. The scientists boiled the findings into a single weight loss formula. BOOSTING FIBER BY 8 GRAMS FOR EVERY 1000 CALORIES CONSUMED RESULTED IN ABOUT 4 1/2 LBS OVER THE COURSE OF THE STUDY..
Trick is that if you fill up on high fiber foods you crowd out less healthy foods.. so if your consuming 2000 calories a day, aim to increase your fiber by 16 grams.
Here is a list of foods that will help you get your fill!
Raspberries: 1 cup = 8 grams
Chickpeas: 3/4 cup= 8 grams- you can make your own hummus!
Strawberries: 1 cup= 3grams
Green Beans: 1 cup =4 grams
Avocado
Brown Rice
Apples- 1unpeeled= 3.6 grams per serving
Potato with skin = 4.7 grams
Canned pumpkin=3.5 grams- yummy pumpkin muffins made with peanut flour..
original story by Brierley Wright, M.S , R.D
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