Imagine a weight loss program designed to eliminate constant cravings, fatigue, loss of energy and poor health! The Fiber35 Diet is just such program! Scientific research has shown that by reducing the amount of calories we eat is the only way to lose weight and maintain our ideal body weight. But what is not often heard is that nature has created a wonderful nutrient that can help us do both of these things. It is fiber.

What is Fiber?
Fiber, by definition, is the indigestible part of vegetables, fruits, seeds, whole grains, and other food plants. Fiber and fiber-rich foods help regulate blood sugar, control hunger, and enhances the feeling of fullness—- these are all essential to losing weight and keeping it off. The Fiber35 Diet is based on eating 35 grams of fiber per day. It sounds simple, but the majority of Americans consume less than half that amount. Processed foods and refined sugars in our diet have taken the place of rich fruits and vegetables, creating weight gain and poor health. The availability of processed foods and refined sugars is at tremendous levels and it takes a conscious effort to seek out nutrient-­rich super foods. Foods that will increase your metabolism and help in your weight loss efforts.

The 35 Grams
By consuming foods that together provide 35 grams of fiber per day, you can drop the weight you want to lose and achieve ideal weight for life. And by boosting your fiber intake through The Fiber35 Diet, you will reduce your chances of developing heart disease, stroke, high blood pressure, diabetes, cancer, and a host of other obesity-­related conditions.

The Three Phases of a recommended diet rich in fiber:

    The Fiber-rich Diet has three distinct phases:
    Phase One of the fiber-rich diet - Accelerated Weight Loss

    This phase of the diet is the most restrictive and as a result you will lose the most weight. You will reduce your calorie intake, increase your fiber consumption, eat 5-6 nutrient dense meals per day, exercise, and detoxify. Reduce your caloric intake by up to 1,000 calories per day (never below 1,200 calories), eating 5-6 times daily and consuming at least 35 grams of fiber per day Phase Two of the fiber-rich diet - Moderate Weight Loss
    The second phase of the diet builds on the success of the accelerated weight loss you experienced in Phase One. Reduce your caloric intake by up to 500 calories per day while still eating 5-6 times daily. Phase II has no definite end point, and you can stay in this phase for as long as necessary to reach your goal. You will continue to experience steady weight loss but at a more moderate pace. Your increased energy level and sense of well being are undeniable.
    Phase Three of the fiber-rich diet - Maintenance for Life
    This is really more than a phase. This is your new life! Goals have been achieved. Calorie counting and calorie reduction are no longer a focus. The key to successfully maintaining your ideal weight relies primarily on maintaining a minimum daily fiber intake of 35 grams while continuing your new healthy habits.

      Oh dear---all that information! Is it bogging you down? Asking what do I do now? Here are some suggestions for items to include in your diet in order to achieve the maximum benefits of fiber in your daily diet.

      For those of you already convinced, let's jump into "table talk". What can you do the next time you have a meal or a snack that will allow you to get up to 30 gm/day of fiber. For the sake of not getting too detailed, natural fiber sources usually have both soluble and insoluble fiber, but in our present discussion I'll refer to one number that is the total of soluble and insoluble.

        Among fruits (instead of fruit juices) we have:
        - apple @ 2.8gm
        - banana @ 2.0 gm
        - orange @ 1.2 gm
        - pear @ 6.0 gm
        - 3/4 cup raspberries (yum!) @ 6.8 gm.
        - good white (if there is such a thing!) @ 0.5 gm/slice
        - whole wheat @ 1.4 gm/slice.
        Cereals per 1 cup:
        - corn flakes @ .4 gm
        - wheaties @ 2.6 gm
        - Cheerios @ 3.0 gm
        - Mini Wheats @ 6.0 gm
        - oat meal @ 8.0 gm.
        To your cereal, it's yummy to add dates, 3 gm; raisins 3 gm; sometimes prunes 3 gms and sometimes all three. In this way breakfast starts you off with as many or more gms of fiber than most people get all day.
        - white (are you kidding me!) 1/2 cup @ 0.1
        - brown (now you're talking!) @ 2.4.
        Veggies per 1/2 cup:
        - asparagus @ 2.1 gm
        - broccoli @ 2.0
        - carrots @ 2.3
        - lettuce @ 0.3 !!!
        - potato @ 1.9
        - tomato @ .8.
        Beans (beans, the musical fruit) per 1/2 cup:
        lima @ 4.4
        pinto @ 5.3
        kidney @ 5.8. ( eat beans every meal!!)
          There are literally 100's of studies to suggest what your grandma always told you, "Eat your fruits & veggies!"

          And don't forget what I'm telling you, "Read the nutrition labels!"

Copyright © 2009 Carol Stevens, Shaboom's Kitchen, All Rights Reserved