You keep hearing from “Nutritional Experts” about; Calories, Protein, Carbs and Fats. They try to tell you the perfect ratio of Macronutrients (Proteins, Carbs and Fats) and how many Calories you need each day to Lose Weight and Gain Muscle. But, they know nothing about you and evidently little about Nutrition. There is no Perfect Ratio.
These “Nutritional Experts” tell you need “this much Protein” to build muscle and lose weight. What they don’t tell you is it takes real work to build muscle, even with all of that extra Protein. If you don’t do some serious Resistance Training all of that protein is going to go to Fat and not Muscle. That can never happen with Micronutrients.
It’s High Fiber Foods For Weight Loss
It’s Not Protein, Carbs or Fat. We’re Protein Junkies and most of us take in far more than we can ever use. The same goes for Carbs and Fats, too much of all of those Calorie-packed comfort foods and treats. There’s No Fiber in Meat, Eggs, Dairy, Breads or Pasta (whole wheat or not).
Nutrition is based on Micronutrients (the amounts vitamins, minerals, phytochemicals, fiber and water) which surprisingly have few if any Calories. Focus on Micronutrients especially Fiber and Water in the foods you eat and weight loss is a cinch, think High Fiber Foods For Weight Loss.
What Is Fiber
fiber |ˈfībər| (Brit. fibre) noun
Dietary material containing substances such as cellulose, lignin, and pectin, which are resistant to the action of digestive enzymes : cereals high in fiber.
Everybody needs Fiber, but it’s never actually digested. It passes through the system and goes out just about the same way it went in.
There are two types of fiber that work together soluble and insoluble and they’re both good for you. They provide a daily cleanse your digestive tract as no “Cleanse D’ Jour” ever will.
Insoluble exfoliates or gently cleanse your digestive system and Soluble acts like a sponge to soak up the toxins, excess hormones and harmful toxins. All the stuff that you don’t want to be carrying around with you… gone. You know the “stuff” I’m talking about right?
I’m talking about Insoluble and Soluble fiber, not Isolated fibers. Not what manufacturers have developed that they call “functional fibers”. Which are actually isolated or extracted from whole grains and is just a food additive. You have probably heard of Psyllium that is used in products like Metamucil and other products. The jury is still out on the effectiveness of Isolated fibers. Get yourself the real stuff… Insoluble and Soluble fiber.
Don’t be surprised when after increasing your fiber intake that you see a few pounds just drop off. It may not be fat, but it is weight and stuff you really didn’t want in your body anyway.
What Does Fiber Do For You
The Daily Cleanse and Detox should be more than enough reason to increase your Fiber consumption… but it’s just the start.
Fiber makes you feel full it actually Prevents Overeating. It fills you up to the point where you say to yourself, “Enough is enough!” That doesn’t happen with Junk Food now does it?
On top of that research shows that Fiber Blocks the Absorption of Calories… What!!! Do you want a “Fat Blocker” that is almost guaranteed to work? Fiber is it!
Fiber- It’s Crazy Good!
How Much Fiber Do You Need?
The average American gets between 10 to 15 grams a day, when they’re really, really good with their nutrition. You can be on the Standard American Diet (SAD) and get almost No Fiber. If you think that one piece of lettuce on your ham and cheese sandwich on your “whole wheat” bread is giving you any fiber… guess again.
Not getting enough fiber can lead to constipation, and can make it difficult to control blood sugar levels and appetite because fiber regulates the speed of digestion and contributes to feeling full.
You want to start adding Fiber slowly to your nutrition plan.
Women should work their way up to between 30 and 35 grams a day (minimum). Men between 35 and 40 grams a day (minimum). You don’t want to be Average when it comes to Fiber.
I don’t count calories or grams of Protein, Carbs or Fat. I do make sure I get enough Fiber every day. I start the day with 15 grams of Fiber for Breakfast, 15 grams for Lunch and another 15 grams for Dinner, snacks another 10 or 15 grams and I’m at about 60 grams a day. Women 35 grams a day minimum, Men 40 grams minimum.
Like anything else, you can get too much of a good thing. Too much can result in gas, bloating and food may go through the intestines too fast for proper absorption of minerals.
My suggestion is to increase your amount of daily fiber slowly over time (a couple of weeks). See where you are and see what high fiber foods you can start adding to your daily nutrition.
Fiber- It Does A Body Good!
What Foods Contain The Most Fiber
When I was a child my Mom told me to eat my fruits and veggies and to finish my oatmeal and salad, I needed the “roughage”. I don’t know when “Roughage” became “Fiber” but it’s the same stuff and Mom was right.
- Split Peas – 16 grams per cup.
- Black Beans, Lentils – 15 grams per cup.
- Lima Beans – 13 grams per cup.
- Artichokes – 10 grams per cup.
- Peas – 9 grams per cup.
- Raspberries, Blackberries, Blueberries – 8 grams per cup.
- ½ of an Avocados, 1 cup Bran Flakes – 7 grams
- Oatmeal – 4 grams per cup.
Do You Want An Extra Boost Of Fiber To Any Meal
- Ground Flaxseed – I add two-tablespoons to my Salad Dressing that adds 3.8 grams of fiber + Omega-3 fatty acids.
- Soaked Chia seeds add a huge 5.5 grams per tablespoon. I add it to everything from my morning oatmeal to my beans, soups, chili, smoothies… everything I can think of.
It’s amazing how many of the same foods are on the Superfoods list
I follow Dr. Fuhrman’s “Eat To Live” program and Salads as the Main Meal are a key concept of the program. But, just salads won’t give you enough Fiber for the day. My main source of Fiber comes from Beans and Seeds.
Fiber is your best friend for weight loss and all over good health.
High fiber foods have fewer calories. They never actually get digested, they stay in your stomach longer and take up space giving you the feeling of being full and prevent overeating.
It’s good for your Heart. Fiber’s cleansing effect removes the cholesterol from your body and prevents reabsorption. Benefitting your heart, your blood pressure, reduces inflammation and the risk of blood clots.
It Reduces the Risk of Diabetes.
Two large studies of shown that diets high in fiber from grains lead to a 35% lower incidence of Type II Diabetes. Soluble fiber from Oats and Barley moderates blood sugar levels and slows the absorption of carbohydrates.
More Fiber Helps You Live Longer
Average isn’t good enough. Average is overweight, sick and tired. Taking medication to get back to normal is not the answer for me. Medication doesn’t cure or solve a problem, that is not it’s purpose. All medication does is mask the problem and in most cases give you a whole new set of problems, that will take even more medication. Don’t you see it’s not the way to go?
A doctor’s prescription pad is in actuality a Permission Pad, to keep doing the unhealthy practices that you’ve been doing. Not smart.
Think about this, which is easier for you, Eat Healthy and Exercise or Get Sick and then Medicate For Life? Your choice.
Don’t shoot for Average, aim for Ideal.
It’s hard to argue with the facts that people who eat the most high-fiber foods from vegetables, fruits, beans, seeds and whole grains- tend to live longer.
High Fiber Reduces Cancer Deaths
Women who getting 30 grams of fiber daily reduce the risk of Breast Cancer by 32%.
The National Cancer Institute attributes longevity to high-fiber diets and reduces the deaths from cancers (including the head, neck, throat, liver, bladder and kidney) as well as cardiovascular disease.
Every additional 10 grams of Fiber per day reduce the overall risk of mortality by 10%. In fact reduce the risk of dying from digestive disease by nearly 40%
There’s no doubt about it, we all need Protein, Carbs and Fat, but if you’re looking to lose weight and live longer… you need to be thinking… High Fiber Foods For Weight Loss
Insoluble and Soluble Fiber: Dietary Needs
The Super Fiber that Controls Your Appetite and Blood Sugar
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