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It is not the horse that draws the cart, but the oats.
Russian proverb
More Food Substitutions for Faster Slimming Results
By Jude Buglewicz
One of the hardest things about losing weight is dealing with hunger pangs. Pizza, donuts, and chips are so satisfying because they're high in fat, which promotes a feeling of fullness. Unfortunately, fat is also high in calories. Happily, you have a healthier option with fiber-rich foods like fruits, veggies, whole grains, and legumes that are nutrient dense and much lower in calories than those artery-clogging munchies.
If you've been avoiding fiber because of its "smelly" reputation, know this: there are two kinds of fiber—soluble and insoluble. The fiber in oats, fruit pectin, and beans is soluble—that is, it dissolves in water and breaks down in your intestines with the help of gas-forming bacteria. Remember that bean-eating scene in Blazing Saddles? A huge benefit of soluble fiber, though, is that it helps reduce bad cholesterol. (So stock up on your Beano!) Insoluble fiber does not dissolve in water and can't be broken down by intestinal bacteria; hence, no gas. It's the fiber in most vegetables and in wheat, rye, and other whole grains.
Since fiber isn't digestible, it has no calories—it just passes through your system, scrubbing your insides clean, keeping you regular, and decreasing your risk of colon cancer and diverticulosis, among other ailments. It adds bulk to your foods, which makes you feel fuller with less. To get the most fiber out of your vegetables and fruits, eat the skin, too—just wash it thoroughly first, of course.
It's recommended that you get 25 to 40 grams of fiber per day. But if you're used to a lot less, it's best to increase your fiber consumption gradually over the course of a few weeks to give your digestive system a chance to get used to your new eating habits. And be sure to increase your fluid intake, too, as fiber absorbs a lot of water in your system. Drink up—8 to 10 (8-ounce) glasses of water a day.
Take a look at these lists of everyday foods below, and keep in mind that the more fiber per serving, the more nutritious that food is, and the more filling, too! (And for help replacing fattening, high-calorie foods with healthier alternatives, be sure to see "15 Easy Food Substitutions for Big-Time Calorie Savings.")
Breakfast
Cereal – 1 cup
English Muffin – 1
Lunch
Pita – 6-1/2"
Bread – 1 slice
Dinner
Rice – 1 cup, medium grain, cooked
Spaghetti – 1 cup, cooked
Beans – 1 cup, canned, cooked
Veggies – 1 cup
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| Potato, medium, baked (w/skin) | 161 calories | 4 g fiber |
| Green peas | 124 calories | 8 g fiber |
| Broccoli, chopped, cooked | 54 calories | 6 g fiber |
| Carrots, sliced, cooked | 54 calories | 4 g fiber |
| Brussels sprouts | 38 calories | 3 g fiber |
Winner: Green peas are great to add to salads to boost fiber content. Consider healthy split-pea soups, too (check fat content, though—some are made with bacon, which drives up the calorie count). But overall, you can't go wrong with more veggies—of every variety!
Snacks
Popcorn – 1/2 bag (about 5–6 cups of popped corn!)
Tortilla Chips – 1/2 bag (about 4 oz.)
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| Nacho flavor | 576 calories | 4 g fiber |
28 g fat |
| Plain, white corn | 552 calories | 4 g fiber |
28 g fat |
| Light, baked | 524 calories | 8 g fiber |
16 g fat |
Winner: Light, baked chips, if you must have them at all: lower in calories and fat, yet higher in fiber.
Crackers vs. Carrots (1 serving) + Peanut Butter (2 Tbsp.)
Fruit vs. Juice – 1 cup, unsweetened
Calories, fat, and fiber information from NutritionData.com, pfwholegrains.com, and dietFacts.com.
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The Whole Fruit and Nothing but the Fruit
By Steve Edwards
A new study has shown eating whole fruit could be the main dietary difference between obese and overweight individuals. And that would be whole fruit, not juice, jam, smoothies, or fruit-filled dessert items. Let's give Mother Nature some love; she knew what she was doing.
A recent study at the University of Southern California showed that the main difference between 52 normal-weight adults and 52 overweight and obese adults was the amount of fiber in their diet, which mainly came from fruit.
"These findings suggest that the composition of a diet, especially low dietary fiber and fruit intake, plays a role in the (development) of obesity," concluded the study team in the Journal of the American Dietetic Association.
In the study, the normal-weight group consumed an average of 33 percent more fiber and 43 percent more carbohydrates than their overweight counterparts. This balanced approach is at odds with most fad diets, and suggests that fiber, much more than eating low carb or low fat, is responsible for controlling weight.
In today's marketplace fruit is often altered, most commonly in a juiced state. A Jamba Juice employee complained after my juice article a few weeks back that they used real fruit and "didn't add sugar," in contesting my nutritional breakdown of their products (which, incidentally, came from their own Web site). This is the type of training she had been given, which leaves out the rather important fact that fruit, when turned into juice, is mainly sugar. In nature, it's surrounded with a generous layer of fiber, which slows the sugar's absorption into our system, regulates our appetites, and also, it would seem, helps us become thinner and healthier.
If you'd like to ask a question or comment on a newsletter article, just email us at mailbag@beachbody.com. Check Steve Edwards' Mailbag for his responses to reader comments
For Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope.
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