Add foods to lose weight?

Yes! Don't fall into the usual trap of limiting all your best-loved foods and trying to starve yourself in order to lose weight. Take a more sane approach as is being outlined every week in this blog. Start by adding foods, particular foods. Add high fiber foods to your diet daily. Don't worry at all about trying to cut out any foods you're eating regularly. Just concentrate on fitting in more high fiber foods each day.

Tasty fiber: brown rice, cherry tomatoes, spinach.
You pick how much you want to add each day, but maybe a 2-5 gram increase per week will work. Don't rush. Going from eating lots of processed foods and little fiber, to 20 grams of fiber in a day can definitely wreak havoc on your digestive system, causing gas, diarrhea, even stomach pain and cramps. Your body has to have time to adjust to dietary changes -- even healthy ones. So go slowly.

Now don't start balking and imagining yourself eating cardboard and sand! High fiber foods are delicious and many foods you already like are on the list. Consider all the possibilities, and pick several to try this week.
A short list of delicious foods rich in fiber follows. For now, we're concentrating on starting to eat healthy in a way that you can maintain. There are two kinds of fiber, and we'll go into more detail about both kinds later but for now, your only assignment is to add more fiber on a daily basis -- and continue to cut at least one soda (diet or not) from your daily intake.

Healthy foods with fiber
  • FRUITS: apples, peaches, pears, plums (try to eat the skin, too), bananas, berries, guava, kiwis, oranges, pears
  • DRIED FRUITS: Figs, Raisins, Apricots, Dates, Prunes
  • BREADS: whole wheat bread, fiber added bread, whole grain breads and crackers 
  • PASTA & RICE: whole grain pasta, Barilla Plus pastas, & brown rice
  • VEGETABLES: avocado, broccoli, cabbage, carrots, eggplant, collards, kale, turnip greens, lima beans, mushrooms, potatoes (with skin on), pumpkin, peppers, rhubarb, spinach, sweet potatoes
  • BEANS: black-eyed peas, green peas, chick peas, garbanzo beans, lentils
  • CEREALS: oatmeal, cream of wheat, cold cereals made with whole grains (Cheerios, Total, Raisin Bran, Shredded Wheat, etc)
  • NUTS: almonds, brazil nuts, peanuts, walnuts, cashews
  • Fiber rich snack bars such as Fiber One, Special K
Try adding fiber with at least one high fiber snack each day. Try adding one high fiber food to one meal each day. Remember to increase fiber intake slowly.

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