Eat more fiber.
Fiber makes us feel full sooner and stays in our stomach longer, slowing
down our rate of digestion and keeping us feeling full longer. Due to
its greater fiber content, a single serving of whole grain bread can be
more filling than two servings of white bread. Fiber also moves fat through
our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and
sugary breakfast cereals have had most of their fiber and nutrients striped
away. They turn into blood sugar (glucose) so fast that, like sugar itself,
they can cause a spike in our insulin level. This tells our body that
plenty of energy is readily available and that it should stop burning
fat and start storing it.
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