Do you find it hard to say no to the box of donuts your co-worker brings to the office?
Do you eat healthy every day but still crave junk food?
You’re not alone. Finding the willpower to resist junk food and control overeating can be very difficult especially when food has become so convenient with a fast food restaurant on every corner and vending machines in every corridor.
There is a simple trick to control the overeating and crush the cravings… Eat more Fiber!
Eat More Fiber!
You may not be getting enough fiber in your diet. The American Dietetic Association recommends a healthy diet include 25 – 35 grams of fiber a day, including both soluble (meaning that it partially dissolves in water) and insoluble fiber (roughage which helps with regularity). However, Americans only consume about half that amount.
There are several ways to add fiber to your diet. The best, of course, is by eating a healthy diet. This means a diet rich in fruits, vegetables, beans and nuts and less junk food which has little to no fiber. But it may not be enough to get the 25-35 grams you need each day. If you eat a healthy diet and still feel like you’re hungry and battling cravings, then I would recommend using a fiber supplement.
There are many fiber supplement options available. Metamucil is effective, but many people don’t like the gritty texture. Benefiber has a nice texture and dissolves completely in water or juices. You can even add it to your foods. Stir 1-2 teaspoons into a 8-16 oz glass of water before each meal. You will find that you want to eat less at each meal. The water helps to bulk up the fiber in your stomach. The fiber sticks by Benefiber are really easy to use. You just add a stick to your bottle of water.
Foods with Fiber
Make sure to eat foods high in fiber each day. They can make you feel full longer and curb overeating. Plant foods are naturally rich in fiber – vegetables, fruits, beans, whole grains and nuts.
Foods that are high in fiber: Beans (all kinds), peas, chickpeas, black-eyed peas, lima beans, artichokes, foods made with whole wheat flour, barley, bulgur, cornmeal, bran, raspberries, blackberries, and prunes.
Foods that are a good source of fiber: Nuts, lettuce, dark leafy greens, broccoli, okra, cauliflower, potatoes, sweet potatoes, carrots, pumpkin, corn, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, raisins, apples, pears, strawberries, bananas, oranges, blueberries and mangoes.
Other Benefits of Fiber in your Diet
- Soluble fiber is associated with lowering LDL (bad) cholesterol, regulating blood sugar, and a lower risk of heart disease and type 2 diabetes.
- Insoluble fiber helps keep you regular, prevents constipation and reduces the risk of diverticulitis
- Fiber can lower risk of coronary disease
- Fiber is associated with lowering the risk of certain cancers such as colorectal cancer and gastrointestinal cancers
And just one more thing…. When you’re full, stop eating because anything past FULL turns to FAT. (You’ll see this phrase in many of my pages because it is so important to remind yourself of this at every meal, every day.)
Kathleen M. Zelman, MPH, RD, LD “Fiber: How Much Do I Need?” WebMD. WebMD, n.d. Web. 01 Mar. 2014.