Fiber is the secret to losing weight without hunger. One U.S. Department of Agriculture study found that those who increased their daily fiber intake from 12 grams to 24 absorbed 90 fewer calories per day than those who ate the same amount of food but less fiber. Do nothing to your diet other than add more of the rough stuff, and you will lose 4 kilos in a year, effortlessly.
Rolled oats are one of the easiest ways to get more real fiber into your diet. Plus, new research indicates that oats can also cut your risk of high blood pressure and type 2 diabetes, and even reduce your risk of weight gain. Oats also have 10 grams of protein per 1/2-cup serving, so they deliver steady muscle-building energy. Choose oatmeal that contains whole oats and low sodium.