The Full Plate Diet PDF eBook Free Download Slim Down - Look Great - Be Healthy eBook PDF | Page 13

Fiber and Calories
Dietary fiber makes you feel full. Add fiber to your meals
and you’ll eat fewer calories. Consume fewer calories
than you burn and you’ll lose weight. It’s that simple.
When most people think of fiber, they think of non-
soluble fiber, “roughage,” like bran. While non-soluble
dietary fiber is extremely important, you also need
soluble fiber. Both types of fiber are found in fruits,
vegetables, whole grains, beans, and nuts.
The National Weight Control Registry tells us that
98% of the people who lost their target weight (an
average of 66 pounds)—and kept it off long term—
decreased their food intake to lose the weight. The
Registry clearly indicates that a reduced-calorie diet is
the way to maintain weight loss.
So do you want to eat tiny portions or a full plate?
The only thing that matters is how many calories you
consume.
Fiber contains no calories but it makes you feel full.
And since high-fiber foods are easy to find, sustainable
weight loss is simply a matter of buying healthy foods in
the produce section of your grocery store, selecting the
best products off the shelf, ordering the right foods on
the menu, and not eating unless you are hungry.
Want to eat tiny
portions or a full plate?
10
Your Diet Choices
You have lots of choices when choosing a diet.
Right to Your Front Door
Brand-name programs sell you packaged food and ship
it to you every month. Do you really want to do this
for the rest of your life? The day you quit mailing them
checks will be the day you start gaining back all the
weight you lost.
Big on Bacon & Steak
High-protein diets give you no limits on bacon, steak
and other fatty foods. But high protein means high
cholesterol. Your eyes say yes but your heart says
no. High protein = low health. Your body needs the
vitamins, minerals, trace elements and phytochemicals
that can be found only in fruits and vegetables.
Fad of the Month
Gimmick diets are everywhere­­—the grapefruit diet, the
cabbage soup diet, the lemonade diet, the Hollywood
diet, the chicken soup diet, even the Russian Air Force
diet. How many of these have you tried? Did any of
them work? More important, were you able to keep the
pounds off?