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Fiber is like a sponge. It soaks up fat and sugar and slows absorption. Fiber lowers the glycemic load in your diet. Add Beans, barley, rye, brown rice, wild rice, nuts, raw veggies,flaxseeds, seasame seeds, sunflower seeds, pumpkin seeds, berries especially blueberries and lots of veggies to your diet.
Some of my go to snacks are frozen green grapes, cabbage/cole slaw w/ low fat dressing( i like poppy seed), cottage cheese with fruit preserves and banana and milk with ice smoothie. They are filling and you can eat a lot without a lot of calories.
To get in lots of good veggies every day, make a soup or stew on the weekend to eat at lunch or dinnertime during the week. Be sure to throw in a green (spinach?) a can of beans for (fiber and protein) onions and possibly garlic, mushrooms, and a variety of colorful veggies. Use different spices to change up the taste.
If you use berries and nuts or seeds with your breakfast, you have had all of Dr. Fuhrman's G-BOMBS for the day! Greens, beans, onions/garlic, mushrooms, berries, and seeds/nuts
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