Maintain, Don't Gain Week 5-- Eating to Improve Energy

Here's an abridged version of an article found in Week 5's newsletter. To read the entire article, sign up for the Maintain, Don't Gain Challenge.

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Foods to Fuel You

...To stay satisfied and energized, eat balanced meals containing complex carbohydrates, fiber, protein and some healthy fats.

Our bodies use carbohydrates for energy... most people do not have work/plan to take in enough carbohydrates. Instead, you should aim to get your fiber with the carbohydrates you eat. Fiber helps you to feel full by keeping food in your belly longer. You may already know that there are two different types of fiber. Soluble fibers found in oats, beans and fruits slow down digestion and make you feel full, which helps control weight. Insoluble fibers, mainly found in whole grains and vegetables, add bulk to your diet, helping prevent constipation. Focus on eating a healthy diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds to provide a variety of soluble and insoluble fibers and all of the health benefits. Most Americans get only about 15 grams of fiber per day in their diet. But experts recommend eating approximately double that.

 

Increase the fiber in your diet gradually to avoid uncomfortable intestinal gas. Because some fibers absorb water, you should also drink more water as you eat more fiber-rich foods....