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Three Food Swaps to Help You Overcome a Weight Loss Plateau

I mentioned plateaus in Monday’s post about energy bars and busting the weight stalemate is also the topic of today’s post. Ceasing to see continued results is one of the most common and most frustrating problems my clients face. Regardless of the root cause (there can actually be several), there’s one thing that always works to get the scale moving again: shave away some calories and up your fiber intake. Here are three trade off that do just that: 

Trade Bananas for Berries 
Bananas are a nutrition superstar loaded with potassium, B vitamins and vitamin C but swapping a medium sized naner for a cup of sliced strawberries cuts 40 calories and ups the fiber from 3 grams to 7. Buy them frozen and thaw in the fridge. They’re awesome in oatmeal or as a topping for whole grain toast spread with almond butter. 

Trade Brown Rice for Barley
Exchanging one cup of cooked brown rice for barley, its fluffy whole grain cousin saves 25 calories and boosts fiber from 3.5 grams to 6. You may be used to eating barley in soup, but you can pair it with stir-frys, beans or use it as the base for a hot or cold pilaf. Spruce it up with chopped veggies, garlic and herbs. 

Trade Chick Peas for Black Beans
Cup for cup, black beans pack 40 fewer calories and 2.5 more grams of fiber than chick peas aka garbanzo beans. Black beans aren’t just for tacos or burritos. You can puree them to make hummus, mash them for falafel or sprinkle them on salads.

Even a small downgrade in calories and bump in fiber can be enough to revive your results. One study in Brazilian dieters found that over a 6 month period, each addition gram of fiber resulted in an extra quarter pound weight loss. Just these three swaps shave 105 calories  and up your fiber intake by 9 grams.

 

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