When talking about weight loss, we often hear things like satiating, stay fuller longer, and satisfied. The reason is that if you're eating the right foods, the kind that fill you up, you won't need to go rushing for unnecessary snacks, especially the kind that do not fill you up. The answer in all of this is fiber, specifically psyllium fiber.
Keri Glassman, MS, RD, CDN is a renowned dietitian who breaks down the science of nutritional information real people can use.
She explained that women should be consuming about 25-38 grams of fiber everyday, while we typically get about half of that. The obvious reasons for this is our diets. Keri pointed to the refined carbohydrates, like white bread and pasta, that fill so much of what we eat. As well, frequent dining out, especially fast food, contributes to lack of fiber. These meals rarely have whole grains nor do they have ample serving sizes of fruits and vegetables. So we simply don'y get enough fiber!
Two ways to fix this, both endorsed by this nutrition expert and author of Slim Calm Sexy Diet-adding more fiber-rich foods to your diet and a fiber supplement like Konsyl Fiber.
Kerri suggests these fiber meals throughtout your day:
BREAKFAST: High-fiber/ whole-grain cereal is a great choice, as is eating actual whole grains like quinoa or oatmeal. She also suggests swapping out your bagel for a whole wheat piece of toast or whole wheat toaster waffle.
SNACKS: find that perfect combination of protein and fiber with a serving of fresh fruit and a handful of nuts (think apple slices and pistachios or almonds). You could also snack on fresh veggies, like a carrott and cucumber sicks, dipped in nut butter.
LUNCH/DINNER: You can add some wonderful flavor ideas such as switching mayonnaise with hummus for more fiber. Avocado can replace cheese, adding more fiber and swapping in a heart-healthy fat. Top yogurt with ground flaxseed and nuts. Be sure to eat the skins on baked potatoes or sweet potatoes, which offer a lot of fiber. Toss chickpeas in a salad for another flavorful fiber boost.
KONSYL FIBER is a healthful solution if after all that you're still not reaching your fiber needs. This is all- natural supplement can be added to soups, yogurts, smoothies, shakes, salad dressing and just about anything else you're making because it doesn't haev artificial sweeteners and does have a neutra taste.
When making these swaps make sure you are reading those labels. Keri recommends 3 grams of fiber for a serving of bread and 10 grams of fiber for cereal.
Keri Glassman, MS, RD, CDN is a renowned dietitian who breaks down the science of nutritional information real people can use.
She explained that women should be consuming about 25-38 grams of fiber everyday, while we typically get about half of that. The obvious reasons for this is our diets. Keri pointed to the refined carbohydrates, like white bread and pasta, that fill so much of what we eat. As well, frequent dining out, especially fast food, contributes to lack of fiber. These meals rarely have whole grains nor do they have ample serving sizes of fruits and vegetables. So we simply don'y get enough fiber!
Two ways to fix this, both endorsed by this nutrition expert and author of Slim Calm Sexy Diet-adding more fiber-rich foods to your diet and a fiber supplement like Konsyl Fiber.
Kerri suggests these fiber meals throughtout your day:
BREAKFAST: High-fiber/ whole-grain cereal is a great choice, as is eating actual whole grains like quinoa or oatmeal. She also suggests swapping out your bagel for a whole wheat piece of toast or whole wheat toaster waffle.
SNACKS: find that perfect combination of protein and fiber with a serving of fresh fruit and a handful of nuts (think apple slices and pistachios or almonds). You could also snack on fresh veggies, like a carrott and cucumber sicks, dipped in nut butter.
LUNCH/DINNER: You can add some wonderful flavor ideas such as switching mayonnaise with hummus for more fiber. Avocado can replace cheese, adding more fiber and swapping in a heart-healthy fat. Top yogurt with ground flaxseed and nuts. Be sure to eat the skins on baked potatoes or sweet potatoes, which offer a lot of fiber. Toss chickpeas in a salad for another flavorful fiber boost.
KONSYL FIBER is a healthful solution if after all that you're still not reaching your fiber needs. This is all- natural supplement can be added to soups, yogurts, smoothies, shakes, salad dressing and just about anything else you're making because it doesn't haev artificial sweeteners and does have a neutra taste.
When making these swaps make sure you are reading those labels. Keri recommends 3 grams of fiber for a serving of bread and 10 grams of fiber for cereal.
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