Nutrition tips for fat loss -- high fiber pasta
I'm sure you've noticed from my newsletters that one of the nutrition tips I usually recommend if you're struggling to lose fat is to try to reduce or eliminate grains from your diet, such as pasta, cereals, and breads.
I know I usually feel sluggish if I eat too much grain-based food, and I feel much better when I get most of my carbs from fruits and vegetables instead of grains.
The fact is that a large percentage of the population has at least some degree of intolerance to gluten, common in many grains (the biggest problem being wheat).
Besides that fact... even whole grains pose a problem for many people as they are still fairly calorically dense compared to getting your carbs from fruits and vegetables.
But here's the PROBLEM:
Not many people are willing to give up foods such as pasta, breads, and cereals...which tend to be "favorite foods" for a lot of people. I definitely understand that it is hard to give up these types of foods.
So here are my tips, since I know that realistically, it's not likely you're going to entirely give up pasta, bread, and cereal...
1. Try to save pasta, breads, and cereal for your "cheat meals", and keep them to only 1 or 2 days/week.
2. If you're going to eat something like pasta or bread, choose the highest fiber version that you can find (and sprouted-grain versions are preferable).
I don't eat pasta that often, but I just decided the other day to have a pasta meal with grass-fed bison sausage, tomato sauce and tons of veggies mixed in.
So I went to the store and found this pasta called "Fiber Wise - High Fiber Spaghetti".
Most normal brands of pasta will have about 40 to 45 grams of total carbs per serving, but only 1-2 grams of fiber per serving.
However, this Fiber-Wise pasta has 12 grams of fiber out of a total 41 grams of carbs per serving... that's a pretty good ratio! And it tasted pretty good too.
You may not be able to find this specific brand in your grocery store or health food market, but at least try to find a pasta with 6-9 grams of fiber or more per serving instead of the normal 1-2 grams in most brands.
Keep in mind this should still be more of a cheat meal treat once per week rather than an everyday occurrence, but it is at least a better choice than typical low fiber pasta. You may find that you feel better and lose fat faster when most days per week you focus on fruits and vegetables for most of your carbs instead of grains.
And of course, don't forget that eating mostly quality protein sources and healthy fats is one of the most important things you can do to keep cravings at bay, keep your appetite satisfied, and maintain a good hormonal balance for fat loss and muscle building.
Lastly, if you missed the newsletter last week, make sure to check out this article about one of my favorite new nutrition programs I just found recently... some interesting info about some of the worst products (foods and cooking devices) and could be hurting your health and making you fatter:
http://truthaboutabs.blogspot.com/2009/02/nasty-kitchen-habits-that-are-making.html
I'll be back soon with more Lean-Body Secrets.
Til next newsletter,Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & BusyManFitness.com
recommended fitness resource: http://7MinuteMuscleProgram.com
I know I usually feel sluggish if I eat too much grain-based food, and I feel much better when I get most of my carbs from fruits and vegetables instead of grains.
The fact is that a large percentage of the population has at least some degree of intolerance to gluten, common in many grains (the biggest problem being wheat).
Besides that fact... even whole grains pose a problem for many people as they are still fairly calorically dense compared to getting your carbs from fruits and vegetables.
But here's the PROBLEM:
Not many people are willing to give up foods such as pasta, breads, and cereals...which tend to be "favorite foods" for a lot of people. I definitely understand that it is hard to give up these types of foods.
So here are my tips, since I know that realistically, it's not likely you're going to entirely give up pasta, bread, and cereal...
1. Try to save pasta, breads, and cereal for your "cheat meals", and keep them to only 1 or 2 days/week.
2. If you're going to eat something like pasta or bread, choose the highest fiber version that you can find (and sprouted-grain versions are preferable).
I don't eat pasta that often, but I just decided the other day to have a pasta meal with grass-fed bison sausage, tomato sauce and tons of veggies mixed in.
So I went to the store and found this pasta called "Fiber Wise - High Fiber Spaghetti".
Most normal brands of pasta will have about 40 to 45 grams of total carbs per serving, but only 1-2 grams of fiber per serving.
However, this Fiber-Wise pasta has 12 grams of fiber out of a total 41 grams of carbs per serving... that's a pretty good ratio! And it tasted pretty good too.
You may not be able to find this specific brand in your grocery store or health food market, but at least try to find a pasta with 6-9 grams of fiber or more per serving instead of the normal 1-2 grams in most brands.
Keep in mind this should still be more of a cheat meal treat once per week rather than an everyday occurrence, but it is at least a better choice than typical low fiber pasta. You may find that you feel better and lose fat faster when most days per week you focus on fruits and vegetables for most of your carbs instead of grains.
And of course, don't forget that eating mostly quality protein sources and healthy fats is one of the most important things you can do to keep cravings at bay, keep your appetite satisfied, and maintain a good hormonal balance for fat loss and muscle building.
Lastly, if you missed the newsletter last week, make sure to check out this article about one of my favorite new nutrition programs I just found recently... some interesting info about some of the worst products (foods and cooking devices) and could be hurting your health and making you fatter:
http://truthaboutabs.blogspot.com/2009/02/nasty-kitchen-habits-that-are-making.html
I'll be back soon with more Lean-Body Secrets.
Til next newsletter,Don't be lazy... be lean.
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder - TruthAboutAbs.com & BusyManFitness.com
recommended fitness resource: http://7MinuteMuscleProgram.com
posted by Mike Geary at
5:17 PM
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