Fiber is the Most Underrated Fat Loss Tool

This is email 4 of 5 of my Flexible Dieting 101 email course.

When discussing nutrition with my clients, there are two recurring themes I emphasize over and over again: Prioritize high protein foods. Prioritize high fiber foods. I probably sound like a broken record. But it cannot be emphasized enough.

Fiber is a type of carbohydrate found in plant-based foods that your body cannot fully digest, which helps slow digestion, increase fullness, and support gut health.

Benefits of a high fiber diet: High fiber foods are generally lower calorie and higher volume, keeping you fuller for longer. High fiber foods reduce cravings by stabilizing digestion and blood sugar regulation. Improves digestion and regularity (especially needed when consuming high protein). Improves cardiovascular health, reduces cholesterol, improves insulin sensitivity, lowers risk of chronic disease. Proven to increase diet adherence - it is hard to overeat high fiber foods.

Aim for 25-35 grams of fiber per day. No harm in exceeding that.

When constructing every meal, top 2 priorities: Include a high protein food. Include a high fiber food.

Highest fiber foods by category:

Fruit: Raspberries, Blackberries, Pears, Apples, Avocadoes, Oranges. Vegetables: Artichokes, Broccoli, Brussels sprouts, Carrots, Sweet Potato, Spinach, Cauliflower. Legumes (fiber powerhouses): Lentils, Black Beans, Chickpeas, Kidney Beans, Edamame. Snacks: Popcorn (underrated fiber hack), Quest Bars (sneaky high fiber along with protein).

Simple strategies to add more fiber: With breakfast, include a high fiber fruit like raspberries, blackberries, strawberries, apples, or pears. At Dig Inn, include high fiber vegetables as sides. At Chipotle, include black or pinto beans. Keep your freezer packed with high fiber frozen vegetables that can be microwaved - broccoli is my go to. Keep your kitchen stocked with Mission Carb Wraps which are packed with fiber.

Recap of the flexible dieting course so far: Calories are King. Protein is Queen. Your Carbs/Fat mix is flexible. Fiber needs to be prioritized.

Next time: the role of food quality, as it does still matter.

Until then, stay well, Hal the Health Coach