Turn Up Your Fat Burn! by Alyssa Shaffer

Turn Up Your Fat Burn! by Alyssa Shaffer

Author:Alyssa Shaffer
Language: eng
Format: epub
Publisher: Potter/Ten Speed/Harmony/Rodale
Published: 2011-05-19T04:00:00+00:00

Have at least 25 grams of fiber a day

On our plan, you’ll consume at least 8 grams of fiber with each breakfast, lunch, and dinner and at least 2 grams with each snack. Why the high-fiber fix? Research shows that adults who have higher intakes of fiber are leaner. Including fiber-rich foods in your diet every day can help you maintain body weight or prevent excess weight gain over time.

A German study of nearly 25,000 middle-aged men and women found that those who followed a diet rich in fiber and low in fat either maintained their weight or were less likely to gain as much weight as those who ate a low-fiber, high-fat diet over a 4-year period—a more than 16-pound difference in body weight between those with the highest fiber intake and those with the lowest.5 Researchers at Tufts University found that choosing whole grains over refined can help fight belly fat. The study of more than 2,800 men and women found that those who had three or more servings of whole grains a day and less than one serving of refined grains had about 10 percent less visceral adipose tissue or belly fat. Those who ate both whole grains and refined foods didn’t experience the same belly-flattening benefits.6


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