These days all we ever hear about is “protein, protein, protein”, but the truth is that protein is not the #1 ingredient in a fat loss diet.

In reality, a protein shake contains NONE of the most important nutrient for weight loss…

…and that’s FIBER.

In fact, simply adding an extra 6g of fiber per day to your diet will be enough to help you start losing weight again.

(I read that in Woman’s World magazine of all places while visiting my mom for Mother’s Day – SERIOUSLY!)

Obviously any plant based foods have fiber (unless they are processed), but these three specific fiber-rich foods have been shown in research to help you lose weight and are easy to add to your diet.

#1 – Black Beans

A half-can of black beans gives you over 15 grams of protein, and Men’s Fitness rated black beans as the CHEAPEST source of protein available. Combine protein plus fiber, and you’ll be full all afternoon if you have black beans for lunch.

#2 – Nuts

Nuts get a bad rap, but a recent study in the Archives of Internal Medicine showed that eating 2.4 ounces of nuts per day helps you lower your cholesterol – without gaining weight. And other studies have found that replace carbs with almonds helps you LOSE weight.

Nuts are the perfect snack.

#3 – Fruits and vegetables of all kinds

In a study I stumbled across in the American Journal of Clinical Nutrition (85: 1465-1477, 2007) found that subjects who ate more fruits and veggies while on a low-fat diet were able to lose more weight than other subjects.

By the way, check out these amazing properties of your favorite fruits:

Kiwis – one of the best sources of vitamin C
Cherries – decrease inflammation and may help alleviate arthritis
Grapefruit – reduces cholesterol
Strawberries – fights cancer
Blueberries, spinach, walnuts – increase memory

You can make an amazing spring salad from spinach, walnuts, blueberries, and strawberries, OR you can take those, add almond milk and a banana and make a refreshing smoothie.

Your friend,

Craig Ballantyne, CSCS, MS
Author, The Lazy Man’s Guide to Vegetarian Eating

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at

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