1/ BRAZIL

Men's Health (Malaysia) - - Fitness -

WORLD­WIDE OBE­SITY RANK­ING: 84 WHAT THEY DO: EAT TONS OF BEANS

WHY IT WORKS: In Brazil, lunch isn’t a burger and chips – it’s beans and rice. Brazil­ians get about 10 per­cent of their calo­ries from beans and legumes, ver­sus 1 per­cent for Amer­i­cans, ac­cord­ing to a re­port

Nu­tri­tion Jour­nal. In one study, peo­ple who ate legumes daily lost more weight than those who didn’t. It’s all about the fill­ing fi­bre and pro­tein. And be­cause legumes are chewy, you end up eat­ing less and stay­ing sat­is­fied.

STEAL IT: Make a quick salad of lentils, chopped cu­cum­bers, toma­toes, and pars­ley, says San Diego di­eti­tian Erin Peisach, R.D.N.. Or heat up a can of Amy’s Or­ganic lentil soup. At dinner, use lentil or bean pasta in place of the reg­u­lar kind.

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