As it's prime dieting season for most of us, I thought now is a good…
The ONE Dietary Element You Aren’t Getting Enough Of…
A big problem many guys have when trying to lose weight is staying full. There are many ways to make yourself feel more full, but one of the most important ones is to make sure you’re getting enough fiber in.
Fiber has many benefits, not only in relation to satiation, but also for general health, carb digestion, metabolic health, and gut health. It slows down your absorbtion of your food; meaning you receive a slower trickle of nutrients into your body, ready to be used as fuel. This is brilliant. It staves off hunger, and keeps energy levels more stable throughout the day. Very important.
How much fiber do you need?
You need approximately 10g of fiber per 1000 of calories eaten. But bear in mind this is a baseline minimum. I believe you want to be shooting for more than this. 30-40 grams is a good range for most.
If you don’t get enough fiber, you will have problems in all of the above areas, namely:
- A slower metabolism
- Digestion problems
- Lower satiation
- Increased lethargy
- Lower motivation
- Greater hunger
And this is a definite risk you face when in a caloric deficit.
Here’s how to get more fiber:
Transform Your Diet
The quickest, easiest, and most obvious way to get more fiber for any given amount of calories, is going to eat cleaner, more micronutrient dense foods, and less “dirty” foods. “Dirty” foods are going to suck as far as fiber goes. There will be absolutely jack all in a chocolate bar, for example.
Fruits, veg & whole grains are going to be your best friends. They truly are going to boost your fiber intake through the roof for minimal caloric expense (especially fruit & veg).
- Black beans
- Kidney beans
- Wholewheat bread/pasta
- Brown rice
Another hidden benefit from foods like these is that they tend to have a lot more protein in them per calorie than other “dirtier” carb sources will do. Selecting the correct sources of carbs truly does have a plethora of benefits. Which is why diets like Keto are so deluded and deranged; they don’t work for very long.
So, say your protein target for each day is 150g, the above high-fiber foods may assist you in hitting that goal with about 50g of protein, for example. Whereas less fiber-dense carb sources (and higher sugar sources, probably) may only give you 25g for the same number of calories. It really is two birds with one stone with higher fiber carb sources.
Take myself as another example. Every single morning I have a highly varied fruit snack, as I describe in my Intermittent Fasting system. This snack gives me 10g of fiber (and as few as 300 calories), and it’s only about 11am when I have this. I’ve not even got started on my main meals yet.
To quantify this in percentages, it can be as good as 25% of my fiber goal, yet only 12% of my daily calorie goal (when getting shredded and in a caloric deficit). NICE.
Boost Your Activity
So that covers the quality of your diet, now onto quantity. I absolutely hate hearing your Average Joe/Averge Joanne in the gym saying “well, the more I exercise, the more I can eat, hee-hee I’m still sexy and I’ve still got it” (oh give me a break), as they simply use this as an excuse to gain weight and become ugly.
Having said this, they do have a very real point, to an extent. Meaning; you do have a little more wiggle room and flexibility when it comes to macros and calories if you’re active. If you’re sat down all day, you will struggle to eat enough calories to get plenty of fiber in.
Whereas the guy who does daily cardio and burns 300 calories per day (and therefore 2100 per week) is going to have a lot more time and space to fit in more protein and fiber. Everything becomes easier and less pressured.
Now, this is NOT an excuse to eat junk food. That’s a completely dumb mentality to have. But it does grant you a bit more freedom, if you’re smart about it.
The best ways to boost your activity are:
- Go for daily walks
- Cycling (indoor or out)
Any can work, it’s just up to you to pick the ones that you will stick to. Adherence underpins everything over the long-term.
If we refer back to my personal Intermittent Fasting example above, 300 calories per day can go a LONG way. In terms of fiber, it could be potentially another 10 grams, on top of what you would normally consume, again, if you’re smart about your food choices.
There you go – clean up your food choices to include more fiber-dense foods, and burn more calories per day to allow yourself more freedom. If you’re sat down all day, you will struggle to get enough fiber in. You literally can’t afford to eat any junk food, and the paradox is that when sat down all day, we tend to want junk food more.
Getting more active will:
- Reduce the desire for junk food, and;
- Make it easier to get more fiber in
Good luck 🙂
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