Image by: charlesnikon
By Craig Ballantyne
These days all we ever hear about is “protein, protein, protein”, but the truth is that protein is not the #1 ingredient in a fat loss diet.
In reality, a protein shake contains NONE of the most important nutrient for weight loss…
…and that’s FIBER.
In fact, simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.
(I read that in Woman’s World magazine of all places while visiting my mom for Mother’s Day – SERIOUSLY!)
Obviously any plant based foods have fiber (unless they are processed), but these three specific fiber-rich foods have been shown in research to help you lose weight and are easy to add to your diet.
#1 – Black Beans
A half-can of black beans gives you over 15 grams of protein, and Men’s Fitness rated black beans as the CHEAPEST source of protein available. Combine protein plus fiber, and you’ll be full all afternoon if you have black beans for lunch.
#2 – Nuts
Nuts get a bad rap, but a recent study in the Archives of Internal Medicine showed that eating 2.4 ounces of nuts per day helps you lower your cholesterol – without gaining weight. And other studies have found that replace carbs with almonds helps you LOSE weight.
Nuts are the perfect snack.
#3 – Fruits and vegetables of all kinds
In a study I stumbled across in the American Journal of Clinical Nutrition (85: 1465-1477, 2007) found that subjects who ate more fruits and veggies while on a low-fat diet were able to lose more weight than other subjects.
By the way, check out these amazing properties of your favorite fruits:
- Kiwis – one of the best sources of vitamin C
- Cherries – decrease inflammation and may help alleviate arthritis
- Grapefruit – reduces cholesterol
- Strawberries – fights cancer
- Blueberries, spinach, walnuts – increase memory
You can make an amazing spring salad from spinach, walnuts, blueberries, and strawberries, OR you can take those, add almond milk and a banana and make a refreshing smoothie.
[Ed. Note: Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health and Oxygen magazines. His Turbulence Training for Fat Loss program has helped both men and women with weight loss and fat burning. For workouts that will melt belly fat, check out Craig Ballantyne’s Turbulence Training Program.]