Fiber Rich Diet

Here are some recommendations to consider for optimal success weight loss along with a complex carbohydrate, fiber rich diet :

• Drinking 8 glasses of water daily (about 64 ounces total) helps you stay hydrated and supports metabolic function, helping to process and excrete toxins from the body.

• Adequate protein in the form of fish, lean poultry, non-fat dairy and complementary proteins are needed daily, with the goal of reaching at least 60 grams total. Most Americans eat far more protein than needed, often at the expense of their pocketbooks (because meat is expensive!)

and to the strain of the kidneys and liver, both of which help process excess protein. Just 4–6 ounces of fish or poultry, a serving of non-fat dairy products such as 8 ounces of skim or soy milk, and fiber rich, complex carbohydrates can be complemented with nuts and seeds to provide added protein and fiber. For example, whole grain bread and almond butter (or peanut butter) make a complete protein. Tofu and other soy foods are also good sources of plant protein, as well.

• Remember the better ways to cook food: steam, bake, broil or poach, but avoid frying and grilling.

• Four to six servings of whole fruits and vegetables daily should be a part of your plan. Try to stay away from fruit juices and eat whole, fresh fruits and vegetables instead so you benefit from the the fiber to assist in maintaining healthy blood glucose levels, delay hunger, and assist with digestion.

• Avoid fat-rich gravies, sauces, spreads and toppings unless they are low in fat, especially saturated fats. Use spices instead of fat to flavor food.

• Get your crock pot out and begin to experiment with beans, lentils, and peas to make low-cost, easy, hearty and healthy soups your whole family can enjoy! Crock pot cooking is one of the easiest ways to make inexpensive, home-cooked meals.

• Potato chips, bakery muffins, bagels slathered in cream cheese, and corn crisps are a few examples of foods high in complex carbohydrates but also fiber-poor and fatrich. These are not good food choices. Keep in mind that you can easily convert a low-fat food rich in complex carbohydrates and fiber into a calorie surplus,for example: a simple baked potato is rich in complex carbohydrates and fiber, but slathered with butter or sour cream it quickly becomes a

calorie disaster. A better choice would be fiber rich salsa with your potato.

• If you need to eat at a restaurant, make sensible food choices, emphasizing fiberrich foods and minimizing fat-laden entrees. Ask for steamed vegetables with herbs, not sautéed vegetables in butter or oil.

• Ask your doctor if you can exercise. Increasing energy expenditure and maintaining lean muscle mass are always important ingredients to a healthy lifestyle. You will feel better physically and emotionally, with increased energy and improved strength.

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