Dietician 明らかにする／漏らすs 5 simple diet 交換（する）s that could 行為／法令／行動する like 'natural' Ozempic

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食餌療法している人s have been searching far and wide for 'natural' ways to mimic the miraculous slimming 影響s of wonder-麻薬 Ozempic.?

Now, 専門家s are ますます 最高潮の場面ing the one 重要な nutrient that they say has powerful hunger-抑制（する）ing 影響s that are almost as potent as the 注射s.

繊維 is a natural 構成要素 of many foods, 設立する in 豊富 in fruits, vegetables and oats, and has been shown to slow your digestion,?Melissa Rifkin, a 登録（する）d dietitian who practices in Connecticut said.

'If 負わせる loss is your goal, the satiety 繊維 供給するs is a 広大な／多数の／重要な 推論する／理由 to 会社にする／組み込む it into your meals and 軽食s,' Ms Rifkin, wrote for?Eat This, Not That!

Ozempic 作品 by imitating hormones in your 団体／死体 that tell you when you're 十分な.?

Eating 10 more grams of 繊維 daily can 減少（する） your 見込み of 伸び（る）ing belly fat by 3.7 パーセント, によれば a 2012 熟考する／考慮する from Wake Forest University.

Yet, up to 95 パーセント of American's don't get the daily recommended 量 of 繊維,?one 熟考する／考慮する 示唆するd.

But it's not about 追加するing endless bowls of oats into your daily diet. A few simple 交換（する）s can do the trick. Below, Ms Rifkin recommends five of the easiest.

Pack some punch into pasta?

You might think that the only way to get more 繊維 into your diet is by eating more fruits and veggies, but if you're smart about how you shop, you can get it in in all 肉親，親類d of 予期しない avenues, Ms Rifkin said.?

This 含むs everyone's favorite - pasta. Swapping a 伝統的な wheat based pasta for one that's （手先の）技術d from beans or legumes will up your 繊維 content かなり.?

For example, one serving of Banza chickpea pasta has eight grams of 繊維, which is more than 二塁打 the 量 of 繊維 that you'd get if you had a serving of barilla- with three grams per serving.?

交換（する） your pr otein shake for a smoothie

Two cups of frozen berries will already 産する／生じる about 6 grams of 繊維, Ms Rifkin said. 追加するing more 成分s, like oatmeal and chia seeds, will 押し進める it even higher.?

Protein shakes are a favorite for people trying to 本体，大部分／ばら積みの up in the gym, but often these shakes 含む／封じ込める little to no 繊維, Rifkin wrote.

Instead of reaching for a pre-一括d protein shake, Ms Rifkin recommends blending up a fruit smoothie - which at a baseline, has about 6 grams of 繊維.

For example, 核心 力／強力にする high protein chocolate milk shake only has 1 gram of 繊維. One homemade smoothie recipe from 登録（する）d dietitian Jamie Nadeau- made with frozen berries, almond milk, Greek yogurt, oats, 白人指導者べったりの東洋人 and chia seeds- has 13 grams of 繊維, which will help you stay 十分な for longer.?

Chuck out the croutons for crispy chickpeas

Chickpeas, also known as garbanzo beans, are a 広大な／多数の／重要な source of 繊維. Dietitians have 以前 recommended them as a 広大な／多数の／重要な source of 繊維 for a midnight 軽食 to help 緩和する constipation.?

Croutons are a popular 新規加入 to salads to make them more texturally 利益／興味ing and flavorful- but you can get that crunch どこかよそで, Ms Rifkin said. 追加するing roasted chickpeas will give you a 類似の sensation to croutons that's bursting with 繊維.?

New York Crouton's Texas Toast flavor 含む／封じ込めるs 0 grams of 繊維 per 7 gram serving, compared to 17 grams of 繊維 per 100 gram serving of roasted chickpeas.?

To make homemade crunchy chickpeas, you can rinse and 乾燥した，日照りの a can of chickpeas, season them based on your preferences and roast for 25 minutes at 425 degrees.?

But if you're more low-成果／努力, there are 多重の companies now 製造業の crispy chickpeas that you can 選ぶ up at most grocery 蓄える／店s- like?Saffron Road or Biena.

追加する in Avocado instead of mayo

Avocado is a natural source of fat, but also 含む／封じ込めるs about 4 grams of 繊維 per serving, making it a more 強健な 選択 to get creamy flavors from.?

Even your creamy, fatty, more indulgent flavors can be working for you. Instead of using mayo on your 挟むs, you can try 追加するing a smear of avocado, Ms Rifkin recommended.?

Mayo is made with oil, eggs and lemon juice- 非，不，無 of which 供給する much in the way of 繊維. On 最高の，を越す of that, many Mayo brands use seed oils to make their 製品s, like canola oil, which are high in 'unhealthy' fats, and have been linked to 逆の health events, like heart 病気.?

By contrast, avocado is a vegetable that though high in fat, is also 十分な of other nutrients, like 繊維, ビタミン C, potassium and folate, によれば Harvard T.H. Chan School of Public Health.?

All told, eating 100 calories of mayo would 産する／生じる little to no 繊維, but eating 100 calories of avocado, which is 同等（の） to 概略で half the fruit, would give you four grams of 繊維.?

'The combination of 繊維 and healthy fats 許すs avocado to be a 広大な／多数の／重要な food for 負わせる loss as these nutrients 増加する satiety,' Ms Rifkin said.?

選ぶ for quinoa over white rice

Quinoa is a seed that when cooked, tastes like a 穀物. It's packed 十分な of nutrients, like 繊維 and protein.?

There's more than one way to 追加する 繊維 to your 穀物s. Instead of using rice for a 味方する dish, Rifkin recommends 選ぶing for quinoa.?

Quinoa, a darling of the diet-conscious world, is 現実に a seed, which means it's high in protein and 繊維, like other seeds and nuts. But when it's cooked, it's fluffy texture and 穏やかな taste make it seem more like a 穀物.?

There's 概略で half a gram of 繊維 in a one cup 部分 of white rice. There's about ten times the 量 of 繊維 in a one cup 部分 of quinoa- with 5 grams of 繊維 per serving.?

Also, Rifkin 公式文書，認めるd, quinoa has about eight grams of protein per serving, which can help you stay 十分な for longer and is good 燃料 for muscle building.?