I’ve lost almost 100 pounds, nine sizes. I burned excess belly fat and trimmed other body fat. How? I swap saturated and hydrogenated fat, starch, refined sugar and flour for high-fiber, fatty acids foods. Ironically, good fats–omega oils, MUFAs (monounsaturated fatty acids) and fiber are natural bad fat burners. They work together. Many fiber-rich foods are high in fatty acids and also low in saturated fats. Here’s an A-Z list of good-fat, high-fiber foods.
A–apples, almonds, avocados, amaranth flour (one of the seven ancient grains, Sixwise says these are full of fiber and fatty acids)
B–beans,black-eyed peas,bananas, blueberries, barley and buckwheat (ancient grains), Brussels sprouts,
C–chia seeds, unsweetened cocoa powder, cauliflower, cabbage
D–dark chocolate ( 70-percent or higher cacao)
E–edamame (raw soybeans)
F–Flax seed (milled)
G–grapefruit, graham flour, greens
I–ispaghula or isabgol, better known as psyllium husks is a colon cleanse, says Web MD.
J–Juice a power fiber smoothie of berries, apples, spinach and butternut squash.
K–Kashi cereals (Go Lean Protein is my favorite), kohlrabi
L–lentils (sprouted), legumes, lemons (add a wedge to water bottle)
M–Kashi Mayan Harvest Bake frozen dinner, miso (fermented soybeans), millet (ancient grain)
P–pumpkin, pumpkin seeds, psyllium husks, peanuts, peanut butter
Q–quinoa (ancient grain, substitute for white rice or pasta)
R–long grain, brown and wild rice, raspberries, rhubarb, rye flour (ancient grain)
S–sunflower seeds, soybeans, tempeh, seeds, sweet potatoes, strawberries, squash (summer and winter), spelt flour (another ancient grain), spinach, spring mix salad
T–tofu, triticale wheat flour, TVP (textured vegetable protein) USA Emergency Supply warns to avoid kinds made with hydrolyzed oils. I use Bob’s Red Mill TVP which is strictly defatted soy flour.
U–unbleached, unrefined ancient grain flour ( Bob’s Red Mill makes delicious 7-grain and 14-grain flours for baking and cooking)
V–Vitae Plus Powder (from Chimex) (flax, apple pectin, artichoke and other fiber-rich, fatty acid ingredients)
X--Cross out white bread. It has lots of carbohydrates, but zero fiber. Nix commercial fiber bars–usually high in carbs and fiber sources aren’t always natural.
Eat your way to thin with this high-fiber, fatty acids foods alphabet.