Boy it sure would be nice if losing weight was simply that easy, right? Well it might not be quite that easy, but along with a proper exercise regime (among other things) it seems that eating lentils, peas, beans or chickpeas daily can aide in weight loss.
FIBER + PROTEIN = FULLER LONGER
The Simple Science Research published in The American Journal of Clinical Nutrition found that simply eating ¾ cup (not even a whole cup!) per day correlated to study participants losing a ½ pound over a 6 week period. This was partly due to the fact that these high fiber foods can cause you to feel full for longer periods of time which can negate snacking. These “pulses” of food can also help reduce bad cholesterol!
The great part was that by adding these pulses into your diet you can achieve significant weight loss effects without making huge diet changes and reductions. The lead author of the study Dr. Russell de Souza explained “Despite their known health benefits, only 13 per cent of Canadians eat pulses on any given day and most do not eat the full serving. So there is room for most of us to incorporate dietary pulses in our diet and realize potential weight management benefits.”
These pulses of beans, chickpeas, lentils, and peas are a low glycemic food that breaks down slowly and can help fight hunger and cravings.
For instance, Dr. de Souza explained that, “This new study fits well with our previous work, which found that pulses increased the feeling of fullness by 31 per cent, which may indeed result in less food intake.” It’s all about helping people feel full and therefore eat less!
So are you going to run out and start eating 5 cups of beans per day? Well, I feel sorry for anyone around you if you do… flatulence typically follows. The point is that by adding high fiber foods into your diet (along with a home exercise regime) you can potentially lose weight in a sustainable fashion and keep it off. By adding things like hummus, bean dip, roasted chickpeas, peas, edamame…etc. into your daily diet, you can fight hunger!
For instance, here is my favorite homemade hummus recipe:
* 1 can (15oz) garbanzo beans
* 1/4 cup tahini
* 1/4 cup lemon juice
* 3 tablespoons extra virgin olive oil
* 2 cloves of garlic
* Cumin, salt, and pepper to meet your tastes
* Blend all ingredients in a food processor until it is a paste and enjoy with pita bread.
* You can add tomatoes or red peppers to try different flavors.
* Experiment with different flavors and have fun with it.
It’s all about simple, easy to implement steps that you can add to your diet that will culminate in a new healthy you! As Dr. de Souza helped summarize, “Though the weight loss was small, our findings suggest that simply including pulses in your diet may help you lose weight, and we think more importantly, prevent you from gaining it back after you lose it.” There you go! Start today, one small bean-filled step at a time! Happy eating!
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