Marco Borges - The Greenprint

There are other simple actions you can take to automatically get into the high-fibre habit:

Have 40 to 80 grams of oats or whole-grain cereal for breakfast.

Sprinkle your cereal with chia seeds or flaxseeds.

Toss a couple of handfuls of greens such as spinach into your smoothies.

Snack on fresh fruit or nuts and seeds.

Use avocado on toast and sandwiches, and in salads and smoothies (½ avocado contains 5 grams of fibre).

Bake with high-fibre flours. For example, 25 grams of coconut flour has 11 grams of fibre, and the same amount of soya flour has 5 grams of fibre.

Chow down on plenty of beans and legumes, an important part of many traditional diets. Just 60 grams of cooked beans can deliver up to 75 per cent of your daily fibre needs. Incorporate these fibre-rich foods into your diet by enjoying hummus and other bean dips or by topping salads with cooked beans or lentils.

Eat plenty of green leafy vegetables, as well as vegetables with high water content such as cucumbers and tomatoes. You end up with a larger portion of fibre and water, which will fill you up before you get too many calories.

Add a bean soup or salad to your dinner to help you feel more satisfied.

A lot of people have asked me why I eat a high-fibre and plant-based diet, since I am naturally thin and don’t need to lose weight. It’s true – I’ve never had a weight problem. But here’s the beauty of it all: not only will this law help you control your weight, but a high-fibre diet also resolves constipation and other digestive problems. The other advantages are that it can reduce the risk of heart disease, diabetes, high blood pressure and some types of cancer. Preventing these illnesses is important to me, because there is a history of heart disease in my family. Eating a plant-based diet high in fibre makes me feel like I am ensuring myself against future problems.

As this law states, a high-fibre, plant-based diet lets you eat more food yet weigh less. It’s satisfying enough to enjoy on an ongoing basis. While most diets are notoriously difficult to stick with, this law sets forth diet principles you can live with for a lifetime.

YOUR GREENPRINT

by Following Law #3

Transitioning to plant-based eating keeps you naturally thinner. Consider the following data: vegetarians are significantly slimmer than meat eaters. On average, vegetarian men weigh nearly 8 kilos less than non-vegetarians, according to an analysis of multiple studies by researchers at Loma Linda University in California. And vegans are the slimmest of all, according to a British study of thirty-eight thousand meat eaters, fish eaters, vegetarians and vegans, published in June 2003 in the International Journal of Obesity .

TOP 5 HIGH-FIBRE FOODS

IN PLANT-BASED FOOD GROUPS

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