• GET STARTED
    • GET CONNECTED
    • ABOUT F619
    • MEET IRIS & MANNY
  • #SWEATBLOG
  • SWEAT GOALS
    • FIT TRAINING
    • F619 NUTRITION
  • TRANSFORMATIONS
  • SWEAT CLUB
  • F619 SHOP
    • MAKE HEALTHY HAPPEN
  • 12 DAYS OF FITMAS
  • GET STARTED
    • GET CONNECTED
    • ABOUT F619
    • MEET IRIS & MANNY
  • #SWEATBLOG
  • SWEAT GOALS
    • FIT TRAINING
    • F619 NUTRITION
  • TRANSFORMATIONS
  • SWEAT CLUB
  • F619 SHOP
    • MAKE HEALTHY HAPPEN
  • 12 DAYS OF FITMAS
Search
FUEL YOUR BODY
Eating Clean is about eating REAL Food in the RIGHT Portions.

fiiber: the secret to eating more & losing weight

1/30/2014

1 Comment

 
Adding FIBER to your healthy eating plan.

1. Fiber is the part of a plant that humans are not able to digest.
 

2. Fiber is important because it signals satiety genes, which tell you when you’re full and has no calories by itself. Fiber makes it possible to lose weight without feeling hungry.

 
3. Recommended intakes are 25 g/day for women, and 35 g/day for men.
*Divide up your grams throughout, aiming for at least 5-7 grams per meal and 2-3 grams per snack.
*Introduce fiber into your plan slowly to avoid GI distress.
*Make sure to drink at LEAST 1/2 your bodyweight in oz of water to avoid constipation.

 
4. At least 25-30% of your fiber intake should be soluble fiber.
*Soluble fiber: dissolves in water
 oat bran, oatmeal, beans, peas, barley, citrus fruits, strawberries and apples.

*Insoluble fiber: does not dissolve in water
 whole grains, cabbage, beets, carrots, brussel sprouts and cauliflower.



5. It’s okay to get 15-20% (4-5 grams) of fiber from supplements as needed, but whole foods are ideal.
*
Read food labels to determine how many grams of fiber per serving. Fiber is found underneath Carbohydrates. Your Net Carbs are equal to total carbs minus Fiber grams (see below).



EXAMPLES OF HIGH-FIBER FOOD CHOICES
Raspberries
1 cup
8 GRAMS

Apple, with skin
Medium size
5 GRAMS

Pear
Medium
5.5 GRAMS
Black beans, canned
½ cup
6 GRAMS

Flax seeds
3 tbsp
9 GRAMS

Almonds
¼ cup
4 GRAMS

Avocado
¼ cup
2.5 GRAMS

Picture
1 Comment

    FOOD IS FUEL.

    Discover simple ways to make eating healthy practical and enjoyable.

    Archives

    February 2018
    July 2014
    March 2014
    February 2014
    January 2014

    Categories

    All
    FIBER
    For Fitness
    HEALTHY FATS
    Helpful Tips
    The Zone

    RSS Feed

Proudly powered by Weebly
  • GET STARTED
    • GET CONNECTED
    • ABOUT F619
    • MEET IRIS & MANNY
  • #SWEATBLOG
  • SWEAT GOALS
    • FIT TRAINING
    • F619 NUTRITION
  • TRANSFORMATIONS
  • SWEAT CLUB
  • F619 SHOP
    • MAKE HEALTHY HAPPEN
  • 12 DAYS OF FITMAS