Another study found that people who ate two bowlfuls of high-fiber cereal every day spontaneously cut the amount of fat they ate by 10 percent.

还有研究发现，每天吃两碗高纤维麦片的人会自然将摄入的脂肪抵消掉10%。

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Eating complex carbohydrates, such as high fiber cereal and brown rice can actually help you lose weight by making you feel fuller while consuming fewer calories.

实际上食用复合碳水化合物也能通过增加饱腹感帮你减肥，也能消耗较少的热量。

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High fiber cereal and a serving of fresh fruit and a handful of almonds or walnuts (Beth recommends soy, nut or rice milk over the traditional cow’s milk in the mornings)

——高纤维的谷物和新鲜的水果，还有一小撮的杏仁或核桃（Beth提倡在早上黄豆，花生或水稻牛奶比传统的牛奶要好得多）

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