For those who can't put together the weight-loss jigsaw puzzle,should try and connect two important links. Fibre and water are the two factors of extreme importance in weight loss,by making food less calorie-packed and more filling. Not only do they provide volume,but also take longer to digest,making you feel full longer. Fibre makes people feel less hungry on account of its bulk and reduces appetite resulting in weight loss. It also helps the body in controlling blood sugar. Many fruits and vegetables are high in water,which provides volume but not calories. Grapefruit,for example,is about 90 per cent water and has just 38 calories in a half-fruit serving. Carrots are about 88 per cent water and have only 52 calories in one cup. In the intestine,fibre produces a gel which binds the bile acids and this leads the liver to convert cholesterol into bile thereby reducing cholesterol levels. Oat and corn bran,rice bran,wheat bran are richest source of fibre. Others include whole grains,lentils,brown rice,whole-wheat pasta,whole-wheat flour,oatmeal-rolled oats,steel cut oats,wheat-oat flour,corn meal. Try the modified and much more nutritious oil-free version of the regular oil and masala-laden rajmah chawal. Full Fibre Brown Rice and Beans Ingredients4 tbsp Brown rice3/4 cup water3 stewed tomatoes1/3 cup chopped celery1/3 cup chopped onions1/2 cup chopped green pepper1 cup cooked red kidney beans1 tsp ginger garlic paste2 drops hot chilli sauceDash of pepper and a lot of cilantro MethodCook rice in water along with ginger garlic paste until water is absorbed. This water is rich in nutrients and hence should not be discarded. In a skillet cook chopped celery,onion,and green peppers slowly over low heat about 10 minutes. Add cooked and drained beans,stewed tomatoes and seasoning. Bring to a boil,and then simmer uncovered about 10 minutes. Add cooked rice and mix. Garnish with chopped cilantro. (The writer is a city-based diet and food consultant and can be contacted at adda.mehrotra@gmail.com)
