Focus on the F-Word

Focus on FIBER -- 🤣.

Do you know WHY fiber is so important to incorporate into our diets every day? Lemme tell ya!

Fiber slows the speed at which food moves out of the stomach. This causes the secretion of hunger hormones that act to delay the return of hunger after a meal.

Fiber provides a major health benefit by stabilizing blood sugar levels. If blood sugar levels get too high, too fast -- the body responds with the release of fat storing hormones like insulin to clear the sugar and often store it as fat. This is why whole grains (like brown rice, wheat bread, and whole wheat cereal) which have more fiber compared to white grains are healthier.

The key factor determining the fat loss effects of fiber has to do with the amount of sugar/starch in a food compared to the amount of fiber. If a food is almost all sugar/starch and has very little fiber, blood sugar levels will surge leading to energy swings that can cause changes in mood, food cravings and hunger. 

However, if a food has a higher amount of fiber compared to sugar/starch the exact opposite is true creating energy levels that are more stable, reduced cravings and decreased hunger. 

The best foods for fat loss are high in fiber, protein, and water.

In the world of hormones and fat loss fiber is king!

Non-starchy vegetables and low sugar fruits are high in fiber and your BEST options!

Don’t overthink starchy vs non starchy...

just educate yourself on what is what and pay attention to how they make you feel! I don't want to discourage you from eating butternut squash cuz its high in starch. I just want you to be aware that it has a higher sugar content than some other veggies and may effect you differently. It's all about how it makes you feel! 

Same with low sugar fruits! I don't want to discourage you from eating a banana cuz its high in starch. It's still a fruit and healthy option!

I often get asked how much fiber we should be eating: 

The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. 

Interesting stuff right? Now that you know alllll about fiber...I'm going to challenge you to be mindful about adding more fiber friendly foods into your daily diet. Notice how certain foods make you feel through the week. Keep a food diary! Writing things down will help you pinpoint what foods made you feel GOOD and which maybe had the opposite effect!

Cheers to creating a Real Strong Lifestyle one habit at a time!

xo, Mel

P.S. Real Strong Mom is hosting a RESET that you don't want to miss -- its 3 days packed with everything you need to know about the RSM BASICS!!! #Sept15th