How to lose weight
The Secret of Fiber
Did you know that fiber gives you natural appetite control?
You don’t need pills and you don’t need to starve.
Why is fiber key to losing weight?
- Fiber fills with water and activates your stomach receptors making you feel full and satisfied long before you are full. The best is Fiber has no calories, so you feel full, but you have not eaten that much.
So, where do you find fiber?
It is in all fruits and vegetables, especially in beans, whole-grain bread, split-peas and lentils.
Fiber is what forms the cell walls in plants – only plants!
Fiber!!!
Guess where you don’t find fiber?
In meat, dairy products and eggs. They have zero fiber.
Zero Fiber
The other benefit of Fiber is it is a receptor for waste and hormones and that need to be excreted from the body. The fiber that gets into your intestine from eating plant food connects with hormones or chemicals that the liver sends through the bile duct into the intestine to be excreted. Estrogen is good example of one of these hormones. Estrogen is a female hormone that, in excess, is one of the causes of breast cancer. This is why the liver tries to get rid of all excess estrogen. Without fiber, the estrogen cannot be taken out of the intestine into the toilet. Instead, it is taken back into the digestive system, back to the liver to start the process all over again. The problem is the longer the excess estrogen stays in your system, the more opportunity it has to bathe the cells and acts like a fertilizer for cancer growth, which is why high levels of estrogen is seen as a key risk factor for breast cancer.
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How much Fiber should you have a day?
We should eat at least 40g of Fiber a day!
A quick check method given by the Physicians for Responsible Medicine can be found here:
https://p.widencdn.net/adwpgp/14362-OUT-updated-fiber-checklist-FINAL
They have converted the 40g into a point system – allocating 7 points for the highest fiber food and 0 for the lowest 40 points or higher is 40g and above.
Beans come in at 7 points with meat, dairy and sodas coming in at 0 points
That means something like what I eat in a day: AIM: 40 points or more
Fruit – 6 pieces 3 points per fruit 18 points
Vegetables:
Lettuce 2 cups 4 points
Tomatoes 1 = half a cup 2 points
Potatoes with skin 3 2 points
Kale 1 cup 4 points
Quinoa 2 cups 8 points
Total of 48 points
This exceeds the goal of 40 points.
This is a homerun to health and weight loss!!
