The "F" word

No not that one.
After exercise and calorie counting, the 3rd most important thing in a good diet is FIBER. You are not getting enough; I guarantee this. I recommend you get 25-30 grams of fiber a day, and considering the low amounts in most foods, this has to be a conscious effort. Start by reading food labels. You’re already doing this for calories so look a little lower, and you’ll see the fiber on the label too. You’ll also be surprised that most foods are VERY low in fiber.

So how do you get the 25 – 30 grams a day you need? Well there’s natures way:
1. Raspberries, 1 cup 8 grams of fiber
2. Pear, medium 5.1 grams of fiber
3. Apple, medium 4.4 grams of fiber
4. Black Beans, 1 cup 15 grams of fiber
5. Peas, 1 cup 8.8 grams of fiber
6. Broccoli, 1 cup 5.1 grams of fiber

These are my top choices because they all fit into a low calorie diet and are very high in fiber (aside from the black beans but if your exercising the protein makes up for the extra calories).

Now for the “store bought” way (and my choice):

Start you day with ½ cup of Fiber One cereal and ½ cup 2% milk. This is 57% of your daily total all by its self and very filling. Sometime during the day have a Quaker Oats high fiber instant oatmeal pack. (I use this as a snack). It contains 40% of your daily total fiber. Just with these two things, you’ve taken care of 97% of your daily total fiber and the total calorie intake is only 260. That’s right; my secrets are starting to creep out. Those are two filling meals at only 260 calories.


Tip: I was never a coffee drinker until I did the research. Always start your day with a cup of coffee. It’s zero calories and full of antioxidants. The caffeine will kick start your metabolism in the mornings (Warning: more than 2 cups will have adverse effects to the body and to a diet so keep it to 1 cup if possible). If you can’t drink it straight, after you eat your morning Fiber One cereal use the leftover milk to sweeten your coffee. That way you’re not adding anymore calories and you get a good flavor in your coffee.