High-fiber diets may blast away visceral fat, the health-threatening stuff that lies deep beneath the pudginess. Using CT scans to measure fat at the beginnning and end of a 5-year study period, researchers at Wake Forest University School of Medicine in Winston-Salem, NC found that people who ate more soluble fiber—10 grams a day was the magic number—gained less dangerous belly fat than those who didnt. Exercise helped even more.
Beyond the belly fat link, fiber is a great weight-loss weapon because it helps fill you up. How to get to 10 grams: Start your day with a cup of cooked oatmeal and a large chopped apple; have a sandwich made on whole wheat bread for lunch, a quartered orange for a snack, and a cup of cooked broccoli as a side with dinner. Other soluble-fiber stars: dried beans, peas, and prunes.
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