e-book Somebody Help Me: Im Too Heavy and Hungry - Fighting Flab With Fibre

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Mix in mustard to create a spicy Dijonaise. Why it works Citrus is so fresh and tangy that you may come to prefer it to fatty butter and dressings that mask foods' natural flavors. Why it works You get a treat for less than half the fat and calories of a regular candy bar. Why it works Carrots are a classic diet food because they're low in calories 52 per 1 cup chopped and a good source of fiber, Grotto says.

They're the ideal snack if you like to nibble. Why it works A 1. You also get 9 grams of protein. I lost 17 pounds in 10 months. Why it works For only 80 calories per stick, you get a decent dose of protein and some calcium. Adding a few whole-grain crackers would hold off hunger even longer. Why it works Hummus is high in healthy fat and supplies protein as well. Many dieters are fatphobes, but "a little fat can help you feel satisfied, so you end up eating less overall," McManus says. Why it works Dried fruit is loaded with fiber and has barely any fat.

Why it works At 84 calories per 3-ounce serving, shrimp has about two thirds of the calories of chicken and about half that of sirloin. Why it works Making your own meals is a smart way to trim calories because you control the ingredients.

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Using lowfat cheese will also cut saturated fat. And the veggies are loaded with fiber. She opts for a simple meal of tofu and spinach with soy sauce.

1. Dieting

Why it works Tofu has only about 50 calories per 3-ounce slice, and you can barbecue it, stir-fry it, even use it in dishes like lasagna, Blatner says. Not a fan?

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Freeze slices before defrosting and cooking. That gives it the chewier texture of beef or chicken. Why it works Use 2 tablespoons of salsa instead of sour cream and you'll slash about 50 calories and 5 grams of fat. Liven up the taste with fresh herbs and spices. Why it works A medium sweet potato has about calories and won't raise your blood sugar as much as eating a white potato will.

Try slicing and baking with a brush of olive oil for low-cal "fries. It tastes just like apple pie," says Amy Levy, 38, of Los Angeles. Why it works "Apples are rich in fiber, which may aid in weight loss," Blatner says. Keep in mind that none of this applies to whole fruit , which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.

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The amount of fructose you get from fruit is negligible compared to what you get from a diet high in refined sugar. If you want to cut back on refined sugar, then you must start reading labels. Even foods marketed as health foods can contain huge amounts of sugar. Protein is the most important macronutrient when it comes to losing weight. If weight loss is your goal, then adding protein is perhaps the single most effective change you can make to your diet.

Not only will it help you lose, it also helps you avoid re-gaining weight if you ever decide to abandon your weight loss efforts One study showed that the amount and quality of protein consumed was inversely related to fat in the belly. That is, people who ate more and better protein had much less belly fat Another study showed that protein was linked to significantly reduced risk of belly fat gain over a period of 5 years This study also showed that refined carbs and oils were linked to increased amounts of belly fat, but fruits and vegetables linked to reduced amounts.

That's what you should aim for. So make an effort to increase your intake of high-protein foods such as whole eggs , fish, seafood, legumes, nuts, meat and dairy products. These are the best protein sources in the diet. If you struggle with getting enough protein in your diet, then a quality protein supplement like whey protein is a healthy and convenient way to boost your total intake.

If you're a vegetarian or vegan, then check out this article on how to increase your protein intake. You can find plenty of protein powder options on Amazon. Bonus tip: Consider cooking your foods in coconut oil. Some studies have shown that 30 mL about 2 tablespoons of coconut oil per day reduces belly fat slightly 17 , This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight Over 20 randomized controlled trials have now shown that low-carb diets lead to 2—3 times more weight loss than low-fat diets 20 , 21 , This is true even when the low-carb groups are allowed to eat as much as they want, while the low-fat groups are calorie restricted and hungry.

Low-carb diets also lead to quick reductions in water weight , which gives people near instant results. A difference on the scale is often seen within 1—2 days.


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There are also studies comparing low-carb and low-fat diets, showing that low-carb diets specifically target the fat in the belly, and around the organs and liver 23 , What this means is that a particularly high proportion of the fat lost on a low-carb diet is the dangerous and disease promoting abdominal fat. Just avoiding the refined carbs sugar, candy, white bread, etc should be sufficient, especially if you keep your protein intake high.

However, if you need to lose weight fast , then consider dropping your carbs down to 50 grams per day. This will put your body into ketosis, killing your appetite and making your body start burning primarily fats for fuel. Of course, low-carb diets have many other health benefits besides just weight loss. They can have life-saving effects in type 2 diabetics, for example It seems to be mostly the soluble and viscous fibers that have an effect on your weight This gel can dramatically slow the movement of food through your digestive system, and slow down the digestion and absorption of nutrients.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2. They also contain many important nutrients, including fiber and potassium. Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes.

Some people even dilute it in water and drink it. Several studies in humans suggest that vinegar can be useful for people who are trying to lose weight. Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat to fewer calories for the rest of the day. One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2. Vinegar has also been shown to reduce blood-sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.

Despite being high in fat, nuts are not inherently fattening. Studies have shown that eating nuts can improve metabolic health and even cause weight loss. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them. Despite grains having gotten a bad rap in recent years, some types are definitely healthy. This includes some non-gluten, whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice, and quinoa. Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health. Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterward. Eating chili peppers may be useful on a weight-loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies.

This substance is even sold in supplement form and is a common ingredient in many commercial weight-loss supplements. However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up. Most health experts agree that fruit is healthy. Even though fruits contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose. One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. So, eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

Chia seeds are among the most nutritious foods on the planet. They do contain 12 grams of carbohydrates per ounce, which is pretty high, but 11 of those grams are fiber. This makes chia seeds a low-carb-friendly food, and one of the best sources of fiber in the world. Because of all the fiber, chia seeds can absorb up to 11 to 12 times their weight in water, turning gel-like and expanding in your stomach.

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss. However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight-loss diet. Not all fats are created equal. These fatty acids have been shown to boost satiety compared with other fats, as well as increase the number of calories burned. There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil. Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet. Another excellent dairy food is yogurt. Yogurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yogurt — studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time. Read the original article on Business Insider UK.

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somebody help me im too heavy and hungry fighting flab with fibre Manual

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