High Fiber Diet For Weight Loss: Dial In Your Fiber Intake | IIFYM
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High Fiber Diet For Weight Loss: Dial In Your Fiber Intake
by Anthony Collova
Those who use a flexible approach to dieting such as IIFYM track protein, carbohydrates and fat daily. With IIYFM, no food is off limits so long as daily macro numbers are being hit consistently. However, it is typically recommended that a variety of foods be consumed each day to ensure adequate vitamin, mineral and fiber intakes.
Most individuals have a pretty good grasp on what IIFYM, macronutrients, vitamins, and minerals are, but may not know as much about fiber. The purpose of this article is to discuss what dietary fiber is, why we need it, where we can get it from and how to incorporate it into an IIFYM dietary approach.
To start this process and obtain your macro numbers, start with our macro calculator.
What is Fiber?
The Institute of Medicine defines dietary fiber as the “nondigestible carbohydrates and lignin that are intrinsic and intact in plants.” They further define functional fiber as “isolated, nondigestible carbohydrates that have beneficial physiological effects in humans.” Total fiber is defined as a combination of dietary and functional fibers. However, it should be noted that there is much debate over the exact definition of a fiber.
For the purposes of this discussion, you can think of fiber as food matter that passes through the stomach and small intestine without digestion by our digestive enzymes. This food matter enters the large intestine where it comes into contact with bacteria that colonize both the walls and lumen of the large intestine.
Make tracking fiber easier with dialed in macro calculations for your Macro Blueprint.
These bacteria contain enzymes that are able to ferment some of the food matter that our human enzymes are unable to digest, producing a number of compounds including short-chain fatty acids (acetate, propionate, and butyrate). Short-chain fatty acids can be absorbed and used for a number of purposes in the human body. Read more…
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My name is Anthony Collova.
I am the founder of IIFYM.com and the creator of the macro calculator you used yesterday.
I’m also the creator of 17 other macro calculators currently being used on over 200 websites by various companies and nutrition coaches.
I’ve been doing this for 15 years now, and I’m damned good at it.
If that is cool, keep reading. If not, just scroll down…
Who I am, and how I launched the IIFYM movement.
About 17 years ago I found myself 3 year sober and divorced.
My (then) wife grew tired of being married to an overweight slob, so she sought attention elsewhere (and I sought attention in peanut butter covered waffles with ice cream on top).
Read More of my story:
Live Life Better As You Age With Nutrition Over 40
The most obvious outcome is how your nutrition habits effect you physically. Nevertheless, the difference in quality is worth the effort. Are we there yet?… ,” every few minutes causing grave distress to the parents.
The Importance Of Good Nutrition For A Kid’s Health
The proper amount of nutrition can be responsible for maintaining a healthy development in the unborn child. The biggest benefit from tomatoes is their high concentration of lycopene. Moderation is one of the primary keys to nutrition.
What you are about to learn to achieve your desired weight will be unlike any diet or weight loss programs you have tried before. I am going to give you five critical steps that you can use to achieve and maintain lasting weight loss.
When my program first arrived, I did take 5 minutes to glance through the nutrition guide that came with the program but I decided to go about it the harder way and try to eat what I felt was “Right”. I soon found out that wasn’t the way to go. I quickly learned why they do ALL of the work for you and create the nutrition guide for every program that they offer. From trial and error I cant stress how important eating the right things are. your body is your temple, its a fine tuned machine but without putting the right kind of things into it, it will no longer be that fine tuned machine. No matter how good a car looks or how fast it is, if you decide to NOT put oil or gas in it, it wont matter because you would be admiring it everyday in your drive way.
weight loss has become a very “fashionable” movement and so many commercial weight loss program clinics compete with each other promising a trim physique in an unbelievably short time – crash programs that really do not care about your heath even as they profess to, but are actually setting their sights on the dollars you will pay them for the program. It is no wonder you hear people air their disappointment with an ineffective weight loss program they paid a fortune for.
Experts say that though basic principle of healthy diet is simple, most people are having a hard time sticking to it. Major reasons may include a super busy lifestyle, work that causes a lot of stress or even an environment that is not conducive to having a healthy diet.
To make it plainer… if you eat junk nutrition, you can expect to get a junk body. About 70% of your results come from your nutrition, so if you’re short-changing yourself there, you can’t very well expect to get the results you want.
Berries are among the best superfoods for weight loss. If you want to lose weight, eat all kinds of berries. These are healthy natural remedies for weight loss. One great advantage of berries is that they don’t have any side effects. They will help in reducing your food cravings. This is what will put you in the right gear to focus on losing weight. When you opt for berries, it is advisable to steer off foods such as chocolates.
Your best bet when it comes to following a healthy diet plan is to make small changes… add fresh fruits and veggies to meals for a while. Also, be sure you start your day by eating a healthy breakfast. Once you’re eating better you’ll have the energy (and desire) to get more active – aiming for 30 to 60 minutes of exercise every day – and then you’ll really drop the pounds and keep them off!
With lack of these vitamins and enzymes your body can get weak and lose the battle. When we are hungry, that is the optimum time to eat a meal. January- Feb – March– Goal: Give up all beverages except water.
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