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.The reason is that fiber (well, certain types of fiber) keep food in the stomach longer, promotingfullness.Additionally, that same fiber takes up quite a bit of room in the stomach and the physicalstretching of the stomach is one (of many) signals for fullness.As well, fiber is chewy and takes time toeat, meals high in fiber tend to automatically slow down your eating, giving your brain time to register thatyou re full.Finally, the foods high in fiber (fruits, vegetables, naturally occurring carbs like beans and such) arealso high in nutrients, both vitamins and minerals that are required for health, as well as a class of nutrientscalled phytonutrients which are turning out to have numerous health benefits.Once again, yourgrandmother was right, eat your fruits and vegetables.I should add that some mainstream nutritiontypes would include the higher fiber grains in this category and this may be true if you re talking aboutsome of the coarser breads.But the more you refine a food, the more fiber you remove and the lessnutritious it tends to become.So I m putting all refined grains in the category of food described in thenext section.Now, while most vegetables (with the exception of the starchy vegetables mentionedpreviously) have so few calories that they can basically be eaten without limit, this isn t the case for theother foods in this category.The usual issue, as with beans below, has more to do with the toppingspeople put on top of their veggies; melted cheese is common and many salad dressings contain aconsiderable amount of calories as either carbohydrates, fats, or both.While difficult, it is conceivable to overeat fruits, especially if you go with stuff like grapes andraisins.Dried fruit is a nightmare (by removing the water content, you remove most of the bulk and fiber)calorically, canned fruit almost always has extra sugar added and I think fruit juice is horrid food from moststandpoints.You ve taken out the bulk and the fiber and managed to concentrate the calories horribly.So go to your produce section in the grocery store and stick with whole fruits and that means eating theskins (where the fiber is) too.As I ll mention below, a single piece of fruit makes a good addition to yournormal meals and, unless you go really nuts, you ll be hard pressed to overeat fruit.The naturally occurring carbohydrate foods such as beans (or legumes, if you prefer) andpotatoes can be a bit more problematic.While it s unlikely that most people would drasticallyoverconsume such foods, it is a possibility so be aware.But both are high in fiber (make sure and eatthe skin on the potato) and bulk so they will tend to limit their own intake.Perhaps a bigger issue is whatpeople tend to put on such foods as toppings.A baked potato by itself (or with something like ketchup, my preference, or fat free ranchPage 64http://www.bodyrecomposition.com dressing or salsa) is one thing, a potato smothered in butter and sour cream (how most people eat it) isanother entirely.Bean salads are often swimming in oil and people often bury all of the above foods(ok, not fruit) in high fat cheese more often than not.Finally are nuts which I suppose belong in this category.Although unrefined and a good sourceof protein and healthy fats, nuts can be extremely easy to over-consume and it doesn t take many tocontribute a really monstrous number of calories.If you choose to eat them, they should be measured(similarly to your fat intake).Eat moderate amounts of refined carbohydrates such as breads, pasta, rice and grainsNow the carb freaks and mainstream nutritionists will take issue with what I m going to write herebut that s tough, it s my book.While the dogma about such foods is that they are wonderful for health,impossible to overeat and all that crap (and this may be true in the artificial world of the lab and undersome very specific circumstances), in the real world this just doesn t turn out to be the case.A great many people (note to critics with poor reading comprehension: I didn t say ALL people)can readily overconsume such foods.And the fact is that they can be somewhat energy dense(meaning they contain a lot of calories in small bulk).If you don t believe me, go get a box of pasta andlook at just how little pasta makes a one or three ounce serving.Now cook it up and compare that to what you probably would typically eat if you had pasta fordinner; you d probably eat twice or three times the standard serving size to the tune of many hundredsof calories.And that s before you add the toppings, which may range from inconsequential like marinarasauce, to the high fat cream sauces and cheese.The same comment goes for rice or any food in thatcategory.Or check most of the commercial cereals sometime, the standard serving and what mostpeople actually eat have nothing in common.In the US especially, the serving sizes of grain based foods such as bagels and muffins hasexploded.While a bagel or muffin may have only contained a couple of hundred calories in previousyears, calorie counts of 400 or more calories is not uncommon for the supersized versions.Bread in andof itself usually isn t a huge issue, a slice is usually only so large (unless you re eating Texas toast whichis huge) and most people won t eat that many slices in a single sitting.Perhaps a larger problem comes when you add these types of foods to the rest of the moderndiet: super high in fat, and low in fiber.Add to that insulin resistance that is common with inactiveindividuals who are overweight and you get into problems.Even marginally refined grains can do badthings to blood glucose and studies are clearly showing that reducing total carbohydrate intake andincreasing protein intake is better for insulin resistant individuals from a variety of standpoints includingblood glucose levels and health [ Pobierz całość w formacie PDF ]
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.The reason is that fiber (well, certain types of fiber) keep food in the stomach longer, promotingfullness.Additionally, that same fiber takes up quite a bit of room in the stomach and the physicalstretching of the stomach is one (of many) signals for fullness.As well, fiber is chewy and takes time toeat, meals high in fiber tend to automatically slow down your eating, giving your brain time to register thatyou re full.Finally, the foods high in fiber (fruits, vegetables, naturally occurring carbs like beans and such) arealso high in nutrients, both vitamins and minerals that are required for health, as well as a class of nutrientscalled phytonutrients which are turning out to have numerous health benefits.Once again, yourgrandmother was right, eat your fruits and vegetables.I should add that some mainstream nutritiontypes would include the higher fiber grains in this category and this may be true if you re talking aboutsome of the coarser breads.But the more you refine a food, the more fiber you remove and the lessnutritious it tends to become.So I m putting all refined grains in the category of food described in thenext section.Now, while most vegetables (with the exception of the starchy vegetables mentionedpreviously) have so few calories that they can basically be eaten without limit, this isn t the case for theother foods in this category.The usual issue, as with beans below, has more to do with the toppingspeople put on top of their veggies; melted cheese is common and many salad dressings contain aconsiderable amount of calories as either carbohydrates, fats, or both.While difficult, it is conceivable to overeat fruits, especially if you go with stuff like grapes andraisins.Dried fruit is a nightmare (by removing the water content, you remove most of the bulk and fiber)calorically, canned fruit almost always has extra sugar added and I think fruit juice is horrid food from moststandpoints.You ve taken out the bulk and the fiber and managed to concentrate the calories horribly.So go to your produce section in the grocery store and stick with whole fruits and that means eating theskins (where the fiber is) too.As I ll mention below, a single piece of fruit makes a good addition to yournormal meals and, unless you go really nuts, you ll be hard pressed to overeat fruit.The naturally occurring carbohydrate foods such as beans (or legumes, if you prefer) andpotatoes can be a bit more problematic.While it s unlikely that most people would drasticallyoverconsume such foods, it is a possibility so be aware.But both are high in fiber (make sure and eatthe skin on the potato) and bulk so they will tend to limit their own intake.Perhaps a bigger issue is whatpeople tend to put on such foods as toppings.A baked potato by itself (or with something like ketchup, my preference, or fat free ranchPage 64http://www.bodyrecomposition.com dressing or salsa) is one thing, a potato smothered in butter and sour cream (how most people eat it) isanother entirely.Bean salads are often swimming in oil and people often bury all of the above foods(ok, not fruit) in high fat cheese more often than not.Finally are nuts which I suppose belong in this category.Although unrefined and a good sourceof protein and healthy fats, nuts can be extremely easy to over-consume and it doesn t take many tocontribute a really monstrous number of calories.If you choose to eat them, they should be measured(similarly to your fat intake).Eat moderate amounts of refined carbohydrates such as breads, pasta, rice and grainsNow the carb freaks and mainstream nutritionists will take issue with what I m going to write herebut that s tough, it s my book.While the dogma about such foods is that they are wonderful for health,impossible to overeat and all that crap (and this may be true in the artificial world of the lab and undersome very specific circumstances), in the real world this just doesn t turn out to be the case.A great many people (note to critics with poor reading comprehension: I didn t say ALL people)can readily overconsume such foods.And the fact is that they can be somewhat energy dense(meaning they contain a lot of calories in small bulk).If you don t believe me, go get a box of pasta andlook at just how little pasta makes a one or three ounce serving.Now cook it up and compare that to what you probably would typically eat if you had pasta fordinner; you d probably eat twice or three times the standard serving size to the tune of many hundredsof calories.And that s before you add the toppings, which may range from inconsequential like marinarasauce, to the high fat cream sauces and cheese.The same comment goes for rice or any food in thatcategory.Or check most of the commercial cereals sometime, the standard serving and what mostpeople actually eat have nothing in common.In the US especially, the serving sizes of grain based foods such as bagels and muffins hasexploded.While a bagel or muffin may have only contained a couple of hundred calories in previousyears, calorie counts of 400 or more calories is not uncommon for the supersized versions.Bread in andof itself usually isn t a huge issue, a slice is usually only so large (unless you re eating Texas toast whichis huge) and most people won t eat that many slices in a single sitting.Perhaps a larger problem comes when you add these types of foods to the rest of the moderndiet: super high in fat, and low in fiber.Add to that insulin resistance that is common with inactiveindividuals who are overweight and you get into problems.Even marginally refined grains can do badthings to blood glucose and studies are clearly showing that reducing total carbohydrate intake andincreasing protein intake is better for insulin resistant individuals from a variety of standpoints includingblood glucose levels and health [ Pobierz całość w formacie PDF ]