FIBER FORMULA FOR WEIGHT LOSS
You’re doing it wrong.
At some point we were all doing it wrong.
A new year with not so new goals. You want to lose XX weight (hey, Spring Break is right around the corner!), you want to get off your high BP meds now, you want to increase your insulin sensitivity, you want to fix your gut health immediately. I get it. Ok, so do it - but don’t do it without one step, and this is creating a foundation to BUILD ON and you do this by instilling simple and attainable micro-goals along the way.
These micro-goals are really just check boxes along your journey to your main goal. They should be very attainable and easy to achieve. Meeting these small goals, one by one, builds confidence and knowledge to move forward and check off the next box.
That’s how you will lose the weight, get off you meds, etc.
This is the formula I use when coaching people to do just that.
We are focusing on FIBER this month to help you reach that goal. FIBER: in the form of whole and mostly unprocessed plant foods and not added powders or supplements.
In this new year, or whenever you find yourself reading it, our end goal is to be eating at least 40 grams of fiber every day. Straight out of the gate that can sound scary and if you are not used to seeing mostly plants on your plate, well, it is scary.
Do not count calories. Do not count fat grams. Do not count carbohydrate grams.
The FIBER FORMULA is the key to better health and we are doing this inside of one month. We will plan it out week by week (it’s so simple!) and by the end of the month, you will be at 40 and feeling great!
What is fiber?
My simple definition of fiber is, plant roughage. That’s it, two words: plant roughage. As you might suspect, fiber is only found in plants, you won’t find a gram in any animal foods.
“Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.”
-Kaiser Permanente
What’s so great about fiber and why is it the magical nutrient needed for great health and weight loss?
For starters, fiber is a micro nutrient that weighs in a ZERO CALORIES and when it meets up with water in your stomach it expands. From here, your stomach stretch receptors (yes, a real thing) send a signal to your brain to say, stop eating! So, you’re full on less calories. Yay you!
Fiber is the foundation for true gut healing which leads to better health from your cardiovascular health to brain health to hormonal health. 70-80% of the immune system in the gut, which is made up of only one cell thick. Trying to separate these cells from the gut microbes is impossible as they work together, just like the rest of our symphonic body does. By correcting and enhancing the microbes in our gut, we create a strong immune system.
RESOURCES
To learn more about how fiber will help you, we recommend this book. It’s truly fascinating!
Here is why we don’t recommend you sprinkling fiber supplements on to your food for a fiber boost.
Here is a library of great fiber information videos. You’ll learn so much!!
We are starting this FIBER FORMULA journey January 3 on Fox 2 on the STUDIO STL tv show. Every Tuesday we will bring a new fiber rich recipe that will add another 10 grams of fiber to your week. Watch for us on the show and on our social media channels and we hope you’ll follow along. Dr. Jim Loomis (of The Game Changers and our Medical Director) will be available to answer questions and help along the way!
Week 1: 10 GRAMS OF FIBER A DAY
Breakfast: Avocado Toast
Look for a whole grain bread. I found one that boasts 5 grams of fiber per slice!
A whole medium avocado holds 7 grams of fiber and if you add any veggies, you’re already past you goal!
I told you this would be easy!
WEEK 2: 20 GRAMS OF FIBER A DAY
Lunch: Carrot Hummus Stuffed Pita with Pickled Vegetables
Three really great things fiber will help you with:
lose weight
When fiber in plants mixes with liquid in your stomach, it expands. The stretch receptors on the side of your stomach then send signals to your brain to indicate you are full. Because it’s only plants that have fiber, and plants carry a lower caloric load than most overly processed foods or animal based foods, you have just filled up on low calorie, nutrient-dense foods and not empty calories.
Usher out the toxins
It is not only fiber’s job to lower cholesterol, but it also rids the body of other things that the body has no more use for, like medications, excess hormones. Fiber not only helps you become regular, but also helps create hormonal balance, by ridding the body of too many hormones.
Gut health and strengthening your immune system
It bears repeating: Fiber is the foundation for true gut healing which leads to better health from your cardiovascular health to brain health to hormonal health. 70-80% of the immune system in the gut, which is made up of only one cell thick. Trying to separate these cells from the gut microbes is impossible as they work together, just like the rest of our symphonic body does. By correcting and enhancing the microbes in our gut, we create a strong immune system.
WEEK 3: 30 GRAMS OF FIBER A DAY
Dinner: Lentil Soup with Spinach
In this third week of the Fiber Formula Initiative, it’s super easy to add another 10 grams if you’re making this delicious and easy lentil soup!
This week we are also focusing on weight loss and maintenance! There is no better person to talk about this than PCRM’s Exam Room Podcast host, Chuck Carroll!
WEEK 4: 40 GRAMS OF FIBER A DAY
Snack / Dessert: Cookies!!
You did it!! You’re here! You’ve reached 40 grams of fiber a day; have a cookie (or two!)! Originally dubbed as Breakfast Cookies, these cookies have been modified over the years and are oil-free, gluten-free, and just plain ol’ delish! Even Santa loves them! They pack a punch of 10 grams of fiber for two and are you really going to stop there? Eat them for breakfast, your afternoon snack, dessert, etc etc.
Go YOU!
Now that you’re there, let’s maintain that win! Our membership will help you stay the course, offer support and even Dr. Loomis will be available to you!
🥦 Do you know about our STREAMING PLUS membership?
Our membership is built like a streaming service - you get a full library of plant-based cooking classes to watch whenever you want. PLUS, you gain access to upcoming interactive virtual cooking classes and a monthly accountability group call.
As a member you get:
Complete library of all past virtual classes - stream them whenever you’d like!
Free access to upcoming virtual classes
Library of easy and quick recipes: 100 and growing
Access to private Facebook group
Monthly accountability check-in and support group Zoom call with Caryn
Quarterly “Ask the Doc” call with Dr. Jim Loomis, our Medical Director
A community of support
To learn more, please visit us here.